When it comes to accomplishing success, hard work alone is never enough. It must always stand tempered by smart work, with a focus on the right things, and a strategy to achieve specific results. This holds specifically true for sports and fitness; while enhancing one’s fitness level is a key requirement for progress, it is also equally crucial to ensure that no injuries are suffered in the process.
In a conversation with Rohit Shelatkar, Vice-President, Vitabiotics shares that each and every human body is unique plus it is bound with specific strengths and weaknesses, along with inimitable areas of improvement, health concerns, and limitations. Thus, instead of adopting a generic fitness regimen, it is favoured to create a personalised workout plan that includes or omits certain exercises, rep ranges, and sets, which help achieve the specific goals and needs. This will help the individual to accurately measure the progress made in a timely manner. Furthermore, a workout plan designed specifically for the person is much easier to adhere to and when followed for anywhere between 4 to 12 weeks, will help one remain prepared and efficient at the gym.
This concept of specificity is what sets apart working out from training. A good workout can involve anything from a gruelling CrossFit session that leaves one completely exhausted to a simple jog in the park. Any activity that pushes the usual limits of one’s daily physical exertion can be considered as a workout and is accompanied by countless health benefits. However, in order to achieve the best results, it is even more critical to know how to train smart rather than train hard.
A workout routine that is specifically designed to target the fitness goals set is exponentially more efficient, be it in dropping a few pounds in weight, toning the abs, or building muscle mass. This usually involves a combination of different types of exercises, along with adhering to a personalized nutrition plan.
High-intensity interval training (HIIT) is an excellent way to boost metabolism and burn calories when combined with strength training. While HIIT increases the heart rate thereby burning fat and reducing the risk of Type 2 Diabetes and heart disease, strength training helps to develop and maintain bone health, muscle mass, and retain fitness levels.
Nutrition, on the other hand, is the other side of the proverbial coin when it comes to fitness. One must make sure to always eat well, before and after a workout, for it to be truly effective. Consuming the right kind of nutrients not only helps provide the energy necessary for the training, but it also helps the body to repair the muscles and recover quickly. Oats and eggs are some of the best foods to consume before a workout. Oats will provide you with slow-release carbohydrates and eggs a source of protein. Food consumption after a workout may include a protein shake, followed by a meal around an hour after the workout, containing a small number of carbohydrates such as boiled rice and also some protein from sources such as fish, chicken or tofu.
To conclude, each one should always make sure their workout plan comprises of specific exercises which are appropriate for their body instead of blindly spending hours toiling at the gym. Focusing on different sections of the body every day, in combination with a balanced diet, and adequate rest are key factors that contribute to a wholesome fitness plan.
