In recent times, there have been increased campaigns on the benefits of being physically active and exercising as inactivity has been described by experts as a “silent killer”. Whether among the young or old, being active has been encouraged while the sedentary lifestyle has been frowned upon and discouraged.
Besides keeping the body physically fit, exercises have been discovered to prevent and sometimes, manage and treat certain health conditions. Some of these include improved cardiovascular health, lowering LDL (bad) cholesterol, boosting sexual function, weight control, muscle and bone strength, prevention and control of Type 2 diabetes, lowering blood pressure, lowered risk of cancer, promotion of new brain cell development, improved cognition and memory, among others. It also offers almost immediate effects on emotional health as it improves self-esteem, mood, sleep quality and energy, as well as reduces the risk of stress and depression.
With a growing number of the public embracing the idea of being physically active and working out either by embarking on early morning jogs and walks, exercising at home or visiting the gym, it is apparent that the quest for a life of better health and fitness is one that has been welcomed. If time, effort and probably some money is going to be spent on working out, it is imperative that the best is gotten out of it. However, there are certain habits that can unsuspectingly stand in the way of getting the required results and possibly do the body more harm than good in the process.
Exercising on an empty stomach
While a heavy meal before an exercise session is not advisable, not eating at all is equally as bad. The body needs fuel for a good workout and this fuel comes in the form of glucose (blood sugar) derived from food, particularly carbohydrates. When the body is low on blood sugar, fatigue sets in faster and dizziness may occur during workout. Fluids, particularly water, is also important to keep the body hydrated. Mr. Demola Akintade, a fitness instructor at Kayrom Lee Gym, Ibadan, Oyo State, adds that the best kinds of pre-workout foods are those that are light and non-pepperish.
Eating the wrong foods after exercising
As good as eating the right foods before an exercise session is eating the right foods after. After a workout session, energy is expended and it is only proper to eat foods that would replenish lost energy, repair tissues and tired muscles as well as heal sprains and swellings. Certain foods, especially fruits, provide these benefits. Besides the tasty deliciousness pineapples offer, they are also great as a post-exercise snack because of their high bromelain content which has been discovered to have anti-inflammatory properties that heal bruises, sprains, and swelling. Oranges are also a good post-exercise snack because of their rich vitamin C content which helps to repair tissue. Also loaded with potassium which is essential in helping the body restore its fluid levels following an intense workout, oranges, especially the juice, are a good snack for after exercises. Proteins help the muscles recover and grow, so they should make a part of post-workout meal.
Using inappropriate kit/equipment
Mr. Akinpade points out that getting the best of one’s workout session involves using the appropriate kit. According to him, “it is important to wear the right footwear and clothing during exercise. Clothing should be one that would allow for movement and footwear should be comfortable. There are different kinds of footwear for different workout activities.” For women, the right underwear can determine the success or otherwise of a workout session.
Mr Issac Ayinde, a fitness expert, adds that “an ill-fitted bra can stand in the way of a good workout. Not only can they damage the breast tissue during intense workout, they can also be a source of huge discomfort. Women who exercise should invest in quality sports bras.” Using the wrong equipment can also cause injuries. It is important to contact a fitness instructor before one embarks on an exercise regime as there are right and wrong ways of doing exercises, even those as simple as squats.
Repetition
It can get incredibly boring if one sticks to the same workout routine. Moreover, Mr Ayinde says that “If you keep doing the same thing day in and day out, your body would become accustomed to the routine and you may not get the best out of the workout. You should keep your body constantly challenged. Add variety to your workout routine.”
Unhealthy lifestyle choices
Even though exercises benefit the body, unhealthy lifestyle choices can be counterproductive. Mr Akinpade states that “even though you exercise to keep fit, you cannot keep on adopting poor health choices and expect your workout routine to be effective. If you are exercising to lose weight and yet eat high calorie diets, eat late at night, eat sugary and starchy foods, you’ll discover that you won’t achieve the expected results. Adopting a diet change such as eating proteins, vegetables and fruits, avoiding alcohol can help to reach the weight loss goal.”
Overdoing or underdoing
Inasmuch as one should be aware of one’s limitations, experts suggest that to get the best out of working out, one should step out of the comfort zone. “Push your body to reasonable limits. But once you notice acute or persistent pain, you should stop, as this can lead to serious and lasting injury. The key is neither overdoing nor underdoing but being able to strike that perfect balance,” Mr Ayinde says.
Skipping warm ups and cool downs
Though most people who exercise begin with warm up exercises and stretches, what usually gets skipped is the cooling down period after the work out session. Experts have pointed out that the cooling off period helps keep lactic acid from building up in the muscles. A build up of lactic acid in the muscle can result to sore muscles. They also add that cooling down with stretches increases flexibility, as muscles are more pliable when they’re warmed up.
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