Training/Workout Tips

Tennis for fitnessHEALTH
Before you start to work out, if you have any medical problems check it with a doctor and also inform your instructor.

CLOTHING
Wear loose fitting absorbent clothes. Do not wear plastic vinyl or rubber clothes. This type of clothing prevents perspiration, keeps heat in and cool air out. IT WILL NOT ASSIST IN WEIGHT LOSS!! You go to the gym to workout so be comfortable.

SHOES
Any sturdy Gym or Cross Training type of shoe will be fine but make sure the soles are firm and the tops pliable, sweat socks are also recommended.

FLUIDS
Yes it is OK to drink fluids before and during exercise: Your body needs enough fluid before exercising in order to prevent dehydration when you sweat so do not hold back on the H2O intake!

WHEN TO EXERCISE
Almost any time is best. However try not to exercise within 1-2 hours or eating a heavy meal. If you are really going to push hard in your workout, make sure that you are not too tired and have had enough sleep.

WARM UP – COOL DOWN
As important as exercising. It is very important to warm up all the muscles, including the “Heart Muscle.” This warm up increases the temperature of the body, starts the heart pumping faster and gets the energy flowing.

After any serious exercise programme, you must get your pulse rate, breathing and perspiration back to a normal resting rate. Let your cardiorespiratory system return to normal by gradually decreasing body movement. Finish up with some light stretches.

DIET & EXERCISE

Exercise alone does not automatically result in weight loss! Effective diet control can best be achieved through the combined efforts of both EXERCISE & DIET! If you don’t pay attention to your diet, then whatever calories you may loose during exercise will be gained back, after one eating session.

So if you are planning to reduce your weight, then combine a SENSIBLE diet with a SENSIBLE fitness programme that includes plenty of aerobic exercise. Aerobic exercise rejuvenates ones metabolism, which then enables the body to burn more calories. A combination of Aerobic and Muscular exercise also helps you to loose more fat, proportionately, than lean body mass. (Muscle)

Lean well conditioned muscles will metabolize more efficiently, so you automatically burn more calories. Muscle metabolism appears to adapt to the higher energy demands of a person who exercises on a regular basis, learning to utilize fat reserves hours after exercising, even during sleep. And a Higher than usual percentage of those calories are going to come from FAT! After about 45 minutes of steady aerobic exercise, for example, roughly half the fuel that the body is expending, is coming from fat.

Of course the fact that you may exercise on a regular basis, does not mean that you can eat anything you want. Remember that a CALORIE IS ALWAYS A CALORIE!! Therefore if you stabilize your diet and body weight at a certain level, and then begin a vigorous and regular aerobic exercise programme, your total weight will decrease slightly over a period of time because of the extra calories that you expend. Thus even a small decrease in consumption can make a significant impact on your weight. Remember also that weight loss should be gradual, as the body does not easily give up what it has gained. As we all know, it is easy to put it on, but hard to get it off! Also it may take a couple of weeks to get the loss cycle started so do not get discouraged and give up!

The following is an example of how exercise and diet combined can promote weight loss gradually over a long period of time. The weight loss in this type of programme is likely to be more permanent than in crash diets!!

GRADUAL WEIGHT LOSS BY EXERCISE AND DIET

Exercise off 350 Calories a day x 4 workout days = 1400 Calories
Diet off 300 Calories a day X 7 days = 2100 Calories
TOTAL CALORIES LOST = 3500 Calories a week

3500 Calories = 500 gms of Fat Lost Per week.
500gms x 26 weeks = 12Kgs Lost in a Six Month Period.

The above formula is possible especially when one stops to think how many calories are in certain things, such as a bottle of Coca Cola – 100. A bottle of Beer – 200. The sugar that you put in your daily Tea & Coffee is about 20 Calories a teaspoon, while ordinary tea or coffee and a small amount of fresh milk is 20. It all adds UP so cut it DOWN! Don’t cut it out completely, simply be moderate and you will see a result. Choose a low calorie beverage such as Diet Coke or soda water which only have 1 calorie or best of all just plain H2O and plenty of it!

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