Work Out (Exercise) Duration and Frequency

For a busy office executive who want to do some work out during his busy schedule.


Here are some suggestions.


Try to  join a gym rather than doing exercise at home, because most of the peoples doing exercise at home can not continue and bored in a few weeks of time. At gym you feel an enviroment of execise and get motivated to see what others are doing.


Work out duration should be in between 45-60 minutes and  3-4 days per week.


You must learn warm up, streching techniques from an expert physical trainer (PT teacher) and do not perform seeing on  other peoples. Because your physical traniner know which techniques are better for you according to your physical health.


Normally   10 minutes for warm up


                  15-20 minutes  walking + 5 minutes cool down  on tread mill


                  10 + 5 mintutes on Stationary cycle


                   10-15 minutes on various streching machines (Leg press, arm strech, chest press etc)


I found Aga Khan Sports and Rehabiltation centre is the best in Karachi, located at Aga Khan University Hospital. Timing from 7:30 am to 5:00 pm  with approx Rs 7000-8000 for  18-24 sessions depending upon your packages. These sessions can be availed within 3 month. Top Class Equipments are available here.

Post Workout Diet (Diet After Exercise)

Post Workout Diet (Diet After Exercise)
It is very important to eat after a workout.


Most of the people came to gym without any food with them.


Even peoples are not bringing water with them.


Because they are not eating nothing after exercise, they feel tiredness, weakness and fatigue after exercise .  The purpose of their exercise is to get strength but they feel fatigue. Therefore they left the exercise within few days.  The reason of this fatigue is that they get dehydrated and they consumed their energy (fuel) during exercise. Now their body demands energy for normal life.


It is very important to eat protein rich diet after exercise and also carbohydrates and water to refuel thier body within 15 minutes of workout.  If they refuel their body after exercise and drink plenty of fluid (juice and even water) during and after exercise they will not feel fatigue, tiredness and weakness after workout.  They will enjoy an execellent day after exercise.


Bananas are best choice after exercise they are rich in carbohydrate, potassium and other mineral and 2-3 bananas provide exellant calories. 3-4 sweet biscuitsor cookies you can eat if banana is not available.  Chicken nuggests are best choice of protien. Coconut water is an execellent sports drink it is low in carbohydrates and high in potassium and other minerals.


When you are not eating protein and carbohrates after your workout, the body need energy for normal functions, it starts consuming energy stored in your muscles and a person feels weakness in muscles and get tired,


Therfore it is very important to eat diet rich in protein, carbs after your work out, and drink plenty of water during and after your workout. It is also important to void your bladder when you feel, during and before start of an exercise.

Pre Workout Diet (Diet Before Exercise)

Diet play an important role in exercise. Never start a workout with an empty stomach.


Take adequate and balanced diet atleast half hour before an exercise.


The diet cosist of all the basic nutrients.


Carbohydrates, Protein , Fat and Water.


If you are starting your work in the morning , your breakfast should contain plenty of wholegrain breads and cereals, fruits and vegetables and moderate amount of milk, yoghurt and cheese, lean meat, fish, poultry, eggs, nuts and pulses.


Eat enough food for your level of activity, If you eat too little then you won't be able to keep up your exercise levels.


Drink plenty of fluids


Eat enough carbohydrate to keep going during exercise.


Fig, Olives, Olive oil, Dates, Pomegranate, Oat are rich source of Carbohydrates, healthy fats as mentioned in Quran and Hadees.


Before starting your exercise void your bladder to avoid urinary track infections.

Warm Up Prior To Start An Exercise

Warm up is very important prior to involve in an exercise.


There are several methods to warm up your body to be ready for an exercise.


1.  15-20 minutes walk, when you walk for twenty minutes the blood circulation increases and hear beat  raises, and your body is ready for further work out.


2. Hydrotherapy, dip your body in a hydrotherapy tub for 10-15 minutes, while propeler on and temperature remain between 39-40 degree C.  Adequate amount of water intake needed for this technique  to avoid dehydration.


If you can not use the above two techniques follow the follow link to learn how you can warm up your body for an exercise. This is the best technique, no need of walk or hydrotherapy.


http://www.expertvillage.com/video/110967_weekend-warrior-workout-warm-up.htm


This is the best technique , Mr and Mrs Bronco are the best physical trainer.