53 / 124
H
The Challenge
According to
Balakrishnan, in
this competitive
world, people are
busy with their
jobs and find little
time for themselves
at the end of the
day. “24 hours has
become too less,
so finding time to
exercise is quite
impossible,” he says
and also for most
people, the word
exercise translates
as “pain”. It is this
very misconception
about exercise that
makes it really hard
for people to fit an
exercise routine into
their schedule. He
adds that people
around the world
usually like to be in
their own comfort
zone. “Getting out of
it causes irritation,
and infuriates them,
making them feel
restless,” explains
Balakrishnan,
however few realise
that success lies
beyond the Comfort
Zone.
Credits
Subodh Balakrishnan, the Fitness
Manager at Body & Soul Health
Club in Ajman is a Level 3 Certified
Personal Trainer. He also has
a specialization in TRX, Weight
loss and Nutrition plans. Book a
consultation and undergo a free
Body Composition Analysis test at
Body & Soul Ajman, 06 7430755
Howmuch
exercise per week
According to Balakrishnan,
three to four hours of
exercise per week is more
than enough to lead a
healthy lifestyle. “In fact,
45 minutes to 1 hour of
exercise 4 days a week,
can keep a doctor miles
away,” he states.
THE
TOP EXERCISES
WE CAN
MANAGE TO FIT INTO OUR ROUTINE
Exercise and physical activity fall into four basic categories -endurance,
strength, balance, and flexibility. Most people, explains Balakrishnan,
tend to focus on one activity or type of exercise and think they are
doing enough. Each type is different, though. “Doing them all will give
you more benefits. Mixing it up also helps to reduce boredom and cut
your risk of injury,” he explains and are as follows:
Endurance Training
Endurance or aerobic activities
increase your breathing and heart
rate. They keep your heart, lungs
and circulatory system healthy and
improve your overall fitness. Building
your endurance makes it easier to
carry out many of your everyday
activities. These can include:
Brisk walking or jogging
Yard walking (mowing, raking,
digging)
Dancing
Strength training
Strength exercise makes your muscles
stronger. Even small increase in
strength can make a big difference
in your ability to stay independent
and carry out everyday activities,
such as climbing stairs and carrying
groceries. These exercises also
are called “strength training” or
“resistance training.” These include:
Lifting weights
Using a resistance band
Using your own body weight.
Balance
Balance exercis helps prevent
falls, a common problem in
older adults. Many lower-
body strength exercise also
will improve your balance.
These include:
Standing on one foot
Heel to toe walk
Tai Chi
Flexibility
Flexibility exercise stretches
your muscles and can help
the body stay limber. Being
fexible gives you more
freedom of movement for
exercises as well as for your
everyday activities. These
include:
Shoulder and upper arm
stretches
Calf stretches
Yoga
51
Mar/Apr 2015