General exercise routine apps 

Endomondo [Android, iOS, Windows; Free]

Endomondo is a multi-fitness app that can be used for many forms of exercise including biking, hiking, kayaking, aerobics, cricket, polo, etc. It allows you to set goals on the distance or calories you want to burn. You can also compete with your friends by posting your updates online.  
Pros: Endomondo has an audio feature that gives feedback after every mile or km. It also has a modern and clean interface which makes it great to use while doing high-intensity work-outs.

Cons: Despite several user complaints, a problem with the app prevents users from posting to Facebook. A similar problem also exists with its GPS map, and it loses some major points in our book.

Noom Cardio Trainer [Android; Free]

This is a simple app that tracks all your physical activity, from biking, walking, skating or running on a treadmill! It checks how far you’ve run, your stride length, offers workout playlists, etc. The app also offers advanced GPS, pedometer tools and an interactive heart rate monitor.
Pros: You can set workout schedules in advance. An interesting feature is a color code that informs whether you’ve completed a workout day, missed a workout day, or had an unscheduled exercise.

Cons: The biggest drawback of the app, however, is that it stores all the information on your phone; occupying a lot of space. Also there have been multiple reports from users of the GPS that stops to work after a few days.

Yoga apps

Yoga Studio [iOS; Free]: This is a simple app that brings to you 30 ready-made yoga classes and a library of over 280 positions to learn from. You can set your skill level from beginner, intermediate or expert yoga. The workouts are well put together with 15 to 60 minutes practice. Another useful feature is the ability to create a yoga schedule which helps develop a routine.

Pros: The creators of the app – Modern Lotus – really thought of the customer when they decided to compress the size of the videos so that they don’t fill up your phone.

Cons: We couldn’t find any yet!

Office Yoga [Android, iOS; Free]

Office Yoga suggests ways to rid yourself of stiffness from sitting in your cubical with the help of nine sets of yoga movements. The app opens up an e-deck of cards that come with instructions for yoga poses tailored for desk-workers looking to stretch on the job.

Pros: You only have to tap to sort and create your own sequence or use only your favourites.

Cons: A major glitch is that even after the app has been closed, the background music doesn’t stop for a long time.

Running

RunKeeper [Android, iOS; Free]

This popular app created by FitnessKeeper, Inc. keeps a track of your pace, distance, time calories burned and more, helping you store and analyse your running session. It also syncs your music library and allows you to create jogging play lists.

Pros: The coaching feature constantly chimes out encouragement by announcing your pace, distance run, calories burned, etc. and also posts to your social networks for you.

Cons: RunKeeper is as near to being a perfect app as we’ve encountered so far.

 Nike+ Running [Android, iOS; Free]

Nike+ Runnin has a special feature – the accelerometer that helps collecting information on your runs. The Powermusic feature allows the app to sync with your music library. It also automatically uploads to nikeplus.com where you can see your runs, including your route and elevation. 

Pros: Hit a mental wall? The app allows you to activate a Powersong to helps blast you toward a new record. There is also positive feedback from some of Nike’s top athletes. Imagine being cheered on by the likes of Kobe Bryant or Cristiano Ronaldo!

Cons: Some of its features such as Share Run and Cheer Me On require users to be connected to a wireless network for full functionality which hampers its outdoor experience.

Weight Training Apps

VirtuaGym [Android, iOS; Free]

Want to start weight training but don’t know how? This app allows you to carry a virtual gym trainer in your pocket. Demo exercises are performed with 3D animation. The app offers three options of morning, home and gym workouts.  Morning workouts of 7 -15 minutes are to get your day started. If you don’t have a gym membership, you can try the home workout.

Pros: The exercises are well planned, working all of your muscles and starting off with warm ups and ending with cool downs.  

Cons: There are 8 only workouts, there is no logbook and you cannot customize your workouts.

Gym Hero [OS: iOS; Free]

 This app allows you to create workout plans; allowing you to customize routines and helping you stick to them. You can plan a multiple set of activities and the number of time of that activity to make your workout plan.

Pros: A statistics feature compresses all the data collect and even shows which muscles you are working.

Cons: It’s not for beginners and seems to be for the more advanced gym routines only.

So try out these amazing apps and do let us know if they help you take it to the next level!

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Sadly, for the past one and a half years I’ve been so focussed on work that I found myself losing the desire I had to stay fit and lose weight. For the past year and a half I started eating and drinking unhealthy again and managed to pile on 10 more kg. More than the weighing scale, I was worried about the stubborn fat pockets that I seem to have in problem areas like thighs, abdomen, chest and hips.

That’s when I came across Kris Gethin’s book titled Body by Design which had a simple 12 week plan to get in shape and stay that way. Now Gethin’s name caught my eye both because of his long-time association with the world’s top bodybuilding website Bodybuilding.com (he used to be the Editor-In-Chief) and his association with several Bollywood celebrities including Hrithik Roshan. The regime in the first five weeks is pretty simple: Cardio seven days a week (twice a day for 20 minutes when you aren’t weight training), weight training on three days and abs on two days with cardio.

Background

My gymming schedule had become pretty irregular for the last six months and even when I went my workouts were lethargic and I didn’t feel like I was achieving anything. I would go from machine to machine on a whim and didn’t follow any particular order, I didn’t even follow a proper regime. Just did whatever I felt like. So there I was in the gym after a long time, nervous about what I was going to do:

Day 3: 

Day 3 was for triceps and shoulders. Now since I’ve done these exercises before I felt that they were relatively simple. The only exercise I had trouble with was the bench dips perhaps because you’re using your own body weight. I followed this up with a 30 minute cardio session. 15 minutes on the bicycle, followed by 15 min on the elliptical. 

Day 2: Cardio +Abs

The regime consists of alternate days of cardio so I spent 30 minutes doing cardio. 15 minutes on the treadmill and 15 on the elliptical machine. I also did three sets of 20 reps of abdomen crunches (20×3). Now it’s important to note that abdominal crunch is different from sit ups. In a sit up your entire lower back leaves the floor while in crunches only the upper back is lifted. 
 

Day 1

Current Weight: 93 kg

Workout Regime: Back, Upper Traps and Biceps + 30 min cardio

The first day in the gym was straight-forward and involved exercises which targeted the back, upper traps and biceps. Table explanation: Set 1 – 60×15 means I put 60 pounds weight and did 15 repetitions in the first set.

 My day 1 chart looked something like this:

* On the hyperextension bench, I did the first set without holding a resistant plate. From the second set one I used a 25 pound resistance.

Cardio: 30 minutes total = 15 on the rowing machine + 15 on the treadmill

On the treadmill I did an interval split where I followed patterns of 2 minutes at 6km/hr and 1 minute of 10 km/hr.

Comments: The first day was particularly tough because I hadn’t lifted weights in almost two months. It was very hard and in the fourth set I literally had to push myself to do 15 counts. The concentration curl basic position was hard to achieve and I had to sit on a bench and do it because I couldn’t get the posture right.

What is HIIT?  

The regime is based on a study in 1996 by a Japanese professor named Izumi Tabata who used it on Olympic speedskaters who were divided into two groups. The HIIT group did 20 seconds of ultra-intensive exercise followed by 10 seconds of rest and continued this cycle continued for 4 minutes. The other group followed their regular steady state exercise regime. At the end of the study, the group that was undergoing the HIIT regime were in better athletic condition than the other group. Since then, HIIT has been a rage with both athletes to improve their performance and regular gym-goers to lose fat and bulk up.

Read: Supercharge your cardio workout

Benefits of HIIT

Spend less time at the gym: Takes far less time than a slow, steady cardio regime and you can get far better results. A study in Scotland even found that 150 seconds (two and a half minutes) of HIIT was better for your heart and losing calories than 90 minutes of moderate walking/jogging!

Burn more fat:  Various studies have shown that performing HIIT exercise for the same duration is far more beneficial than a steady state workout when it comes to burning fat. Also people who undergo HIIT exercises tend to have a higher metabolism and their bodies continue to burn fat even after they’ve stopped working out. Also unlike normal cardio which causes uniform muscle loss, HIIT doesn’t burn off lean muscle and only targets fat of the stubborn kind.

Better for your general health: Studies have shown the benefits HIIT has towards heart health and even reducing the risk of diseases like diabetes. A study in Ontario, Canada found that two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and improved blood sugar levels reducing people’s susceptibility to type 2 diabetes.

Read: How our Bollywood hunks keep in shape

Burn fat in stubborn place: If you ever take a look at hobbyist long distance runners you’ll realise that a few of them tend to sport generous bellies. This is because low-slow distance training doesn’t attack the stubborn fat areas – bellies for men and thighs and hips for women. HIIT on the other hand helps get rid of the fat from trouble areas.

How to do HIIT

You can incorporate HIIT in all your exercise regimes and most gym machines have the option to switch from high-intensity to low intensity. The first thing you should keep in mind is you should warm-up before you attempt it. Say you’re using a treadmill and want to incorporate a HIIT regime. Here’s what you do:

• First warm-up for a period of 3-5 minutes at normal pace
• Pick the interval option on your treadmill to switch from jog to run (similar options are available on elliptical machines and stationery bikes as well)
• Keep the low intensity speed around 6-8kmph and high intensity one at 10-15 kmph depending on your level of fitness
• You should begin with a high-low ratio of 1:2. If you run for 1 minute, walk for a period of 2 minutes.
• Continue this for at least fifteen minutes or five rounds of high-low.

You can try similar exercises on the elliptical, stationery cycle and rowing machine. The trick is that you should continue to push yourself. If you start to feel comfortable increase the speed/resistance, if you’ve hit the maximum speed/resistance then try to increase your high to low ratio until you hit 2:1 ratio. Try this for a month and you’ll see the benefits yourself.

Location

Never ever pick a gym that is far away. Your gym should ideally be located near your home or office. It should be easily accessible at all times. If you have to travel for long to reach your gym, the chances are that you’ll soon start finding excuses not to go there.

Facilities

This is the first thing you’ll be shown the moment are given an introductory tour. Every decent gym should have the following – treadmill, elliptical, spinner, stationary cycle, rowing machine, stepper, free weights, weight machines and abdominal machines (most gyms have more than one kind). These are the very basic facilities you should look out for. Don’t be fooled by gyms which have more than one variety of similar machines. The aforementioned ones are enough for a good workout. You should check for their condition and maintenance. Also try and visit the gym during the time you’d want to regularly workout so you can gauge how crowded the gym is at that moment and if the machines and equipment are available.

It would also be a wise idea to take a closer look in the locker room to see if there is enough locker space to keep your belongings. You should also check the condition of toilets, steam room, massage room (if any), etc.  Besides basic hygiene, good maintenance of the aforementioned facilities will give you an insight on the gym’s overall efficiency and maintenance-levels.

Personnel

More than the facilities a gym’s credence is determined the quality of personnel they hire. Check how good the trainers, dieticians and other staff members are. There are some easy ways to do this.

Most gyms have trainers of two varieties – personal trainers or general fitness instructors. The moment you enter a gym you can see whether they’re paying attention to clients, giving them instructions, checking their postures or just milling around talking among themselves. Good ones will never do the latter. Their physical condition will also be a yardstick. Good trainers will always be physically fit themselves.If you intend to opt for a personal trainer (you should if it’s your first time), ask the management to give you a trial version with him. The rapport you share with him/her is very important, so you should try and get to know the person. In case of dieticians, you should ask for their credentials and see whether they have done an accredited nutritional course which allows them to practice as nutritionists or dieticians.  

 Crowd

Another important feature of any gym is the kind of crowd that hangs out there. If you observe any regular gym-goer, you’ll realise that they tend to develop a close personal bond with others who work out there. This helps build a sense of camaraderie among them and in the long run your gym crowd will become your support group which will help you follow a healthy lifestyle.

Offers

Before you settle on a gym, always compare the prices. Most gyms will have a variety of saver deals – couple offers, discounts at different times, various weight loss packages and a variety of other offers. Don’t get fooled by them. Always compare them to basic offers (yearly membership). I will give you an example. A gym offered me a yearly membership fee and a 30 kg weight loss package for Rs 30,000 for a year. It also had a five kg package which cost just Rs 15,000 and the yearly membership fees were somewhere around Rs 10,000. The weight loss packages usually have some free dietician meetings and massages thrown in. But to be honest I never found them useful and they were a waste of money. Plus the 30 kg weight loss package offers nothing different from the 5 kg package. So be very careful about offers from a particular gym because they usually give the same service irrespective of what various offers say.

 Different programmes

Another thing you should check before joining a gym is what different alternatives they offer to your run-of-the-mill cardio machines and weight training. Many people tend to get bored with regular workouts and these sorts of group activities not only breaks the monotony but also helps you broaden your horizon and find more exciting ways to stay fit. Look out for separate classes for activities like aerobics, spinning, power yoga, Pilates, etc. Check if they’re being offered by professionals or the regular gym instructors. If it’s the regular gym instructors, the chances are they aren’t very good. Another thing you should keep in mind is whether these classes are part of the package the gym offers.

But the most important thing you’ve to realise is that the gym or fitness trainer is not going to be the deciding factor for you to achieve your fitness goals.. Before you join a gym, you have to make sure that you are in the right frame of mind. The choices you made before should have no bearing on your present state of being. Different people have different expectations from a gym – some want to lose weight, some want to gain weight, while others simply want to get fitter. Whatever your goals, you need to make sure that  nothing, absolutely nothing comes between you and your work-out. 

While there is no strict rule/criterion of minimum fitness for someone training for their first ever marathon or even a half-marathon, it helps if one is able to run without much trouble for about 20% of that target distance in one stretch. Further, it is advisable to train for about 16-18 weeks for any such distance. Thus, using a gradual ramp-up of mileage of around 10% per week, if one is able to run say 5 or 10 km at the start of one’s training period, over 16 weeks, one will be able to reach about 80% of the race distance in training on one’s long runs. This also assumes that one will begin to taper in one’s training (depending on the distance, a 2-3 weeks taper is usual for marathon distance) before the race-day in order to allow the legs to remain fresh for the race-day.

As discussed earlier, training especially for beginners is best done under the guidance of someone more experienced than the trainee. In Bangalore, Mumbai, Chennai, Hyderabad and the NCR region, there are clubs or groups of running enthusiasts. Bangalore which has grown to become India’s running capital, thanks in no small part to its parks as well as the occurrence of multiple races around the year has multiple running groups as well as running coaches who train people for various events including the World 10K to the Bangalore Ultra. Mumbai which is home to India’s biggest marathon also has quite a few running groups and coaches. Nike has running clubs, in both Bangalore and Mumbai, both run with the help of experienced coaches. The NCR is also home to a bunch of experienced runners, one of India’s popular running groups as well as playing host to India’s premier half marathon event.

For people who aren’t in any of the above-mentioned cities, who are still enthusiastic about running, it is perhaps best to get in touch with the experienced runners/clubs/ coaches in the above cities or train conservatively using training plans available on the internet.

Staying Motivated

Like most new year’s resolutions, running too is challenged by various conflicting pressures on any person’s time. That’s why it is best to train with a group or at least a partner. When the weather is not favourable, one can always run indoors on a treadmill or use an indoor cycle. One should remember why one started training in the first place. The impending joy of having completed one’s first race should be enough motivation to persuade oneself when one is feeling lazy. Most runners swear by the value of training for at least 30 minutes a day and how it helps them improve their mental discipline. The biggest battles are fought within. Mentally preparing for a marathon is tougher than any physical test you’ll encounter. Visualize yourself going past the finishing line. Stay focussed and block out all negative thoughts. Believe me when I say this, “There is no emotional equivalent of the elation you feel when you get past that finishing line”.

 How to train for a marathon – Part 1

If you want to run, run a mile. If you want to experience a different life, run a marathon.

The marathon may not be just a test of physical endurance. In today’s world where work, family and other mundane factors take over our lives running a marathon brings back the competitive edge and perhaps appeals to our primal instincts by pitting us against ourselves. The physical and psychological barriers one overcomes during those 42 km are several.

Before you start

The first thing anyone taking up running should do is consult their doctor and get the clearance to take up a physical activity. Typically people with diabetes, blood pressure, hypertension, other heart conditions must take some precautions before taking up running, since running is an intense cardio-vascular activity. Obesity is another condition which places significant pressure on one’s joints for example, in addition to putting a greater load on the heart. While there are enough runners with one or more of these conditions, it is best to check with one’s doctor before taking up running

Wearing the right stuff

One of the key elements of preparation for a race or even training is wearing appropriate clothing/shoes. Clothing made of special fabric which wicks away sweat are now the norm amongst runners of all hues. A running shoe appropriate to one’s foot type as well as suited for one’s gait with cushioning is usually preferred. The beginner is better off consulting someone experienced on what to wear. Additionally, one must also consider wearing a cap and sunscreen to prevent long term damage to the skin, both during training and on race-day, when the sun is out.

Eating right

Nutrition is another important part of training and not just for race-day. While one must consume enough food to account for the energy expended during the run, one must also assess one’s calorie intake to understand whether one is consuming less than one’s recommended dietary intake or more and act accordingly. Typically it is recommended that one’s diet must be a healthy mix of carbohydrates, proteins and vitamins (typically from fresh fruits and vegetables). Vegetarians in particular must make special efforts to ensure they get adequate protein in their diet. Further, it is usually advised to consume some food which is protein-rich within the first 30 minutes after exercise, thus maximizing its absorption into one’s body as well as aid recovery

Finally, one must not forget the value of nutrition and recovery which play a significant role in shaping one’s health and fitness. It is not possible for one to perform at one’s best on race-day without eating healthy as well as not getting the required amount of sleep and rest during one’s training.

 Getting started

Although it is true that people who have participated in sports when they were younger may find it easier to begin/resume running since their body is used to some physical activity, anyone who has not run for over a month should start slowly. Just because you have run a marathon 2 years ago does not mean your body is geared to run even a half marathon today. The thumb-rule among experienced runners is to not usually ramp up more than 10% total mileage from week to week. Even professional athletes rarely ramp up by more than that much. That is why typically, their training periods are usually 12 weeks or longer for any given race. And these ride on the back of months and years of regular training. What this means is that if you have run a total mileage around 10 km in a week over 3-4 days, the next week you should not run more a total of more than 11-12 km. This is to ensure your body has adequate time to recover from the exertion.

If you’ve never run before, you should start by walking for 15 minutes every day. Follow this routine for a week and gradually start running for 2 minutes after 10 minute walks. You can increase the running duration by a minute a day till you can run continuously for 10 minutes. In 2 weeks you should be able to able to walk 10 minutes, follow it up with a 10 minute run and walk 10 minutes after the run. After a month one should start running for at least 15-30 minutes. This is where you start thinking of something more ambitious like a 5 km race. If you are unable to do this in say a month, you could take two or even three months to build yourself up gradually to do the same. Patience is a virtue which most distance runner possess. It is also advisable to follow a routine of strengthening of key muscle groups (hamstring, quadriceps, calf, core, glutes) not only in order to improve one’s running but also to stay injury free. 

Take your marathon training to the next level

 Hrithik Roshan: So what does Hrithik do to maintain those Greek God looks? He works out twice a day – morning and evening. His workout consists of cardio exercises, apart from weights. Hrithik keeps away from oily food and milk products, but has protein shakes. He breakfasts like a king, but follows it up with a light lunch, evening snack and dinner.

Salman Khan: B-town’s favorite bodybuilder hunk is going to learn a new form of combat for his next film. A complete fitness freak, Salman Khan makes sure he works out every day. His movie sets probably have more dumbbells and machines than most well-equipped gyms. And if he is shooting on the outskirts of Mumbai, he simply cycles his way there and back leaving many bystanders awestruck! Recently, he did it again to reach the sets of Ek Tha Tiger, his film with Katrina Kaif. Salman is relentless in the pursuit for the perfect physique and has been known to do 1,000 push-ups or 2,000 sit-ups a day. He hates junk and processed food and gorges on organic food mostly consisting of chicken, egg whites, fish, pulses and salads.

Aamir Khan: The chocolate boy bulked up for Ghajini with eight-pack abs and lost it just as easily to play a college kid in 3 Idiots, is at it again. He is all set to undergo yet another transformation, as he wants a lean-yet-fit body for his role in Dhoom 3 (think Brad Pitt in Fight Club). Aamir hired a desi trainer for Ghajini, but for Dhoom 3, Aamir has a British-Filipino expert stationed at his Bandra home. The actor believes that a healthy and balanced diet, exercise and rest are the key ingredients to good health. When he was bulking up for Ghajini, he ate small meals every half an hour, and followed tips from Arnold Schwarzenegger’s Encyclopedia of Bodybuilding.

Shahrukh Khan: His six-pack abs in Om Shanti Om didn’t come easily. Neither did his lean and mean look for playing a superhero in RA.One. The 40-plus actor works out at least four times a week. However, his 100 push-ups and 60 pull ups are a daily affair. A lover of tandoori chicken and cola, Shahrukh reportedly changed his diet to include grilled food and lots of water, avoiding desserts completely.

John Abraham: The hot hunk is a sucker for various sports and kickboxing. He works out for two-three hours every day with a combo of weights, cardio and kickboxing. Although he is a PETA brand ambassador and a strict vegan he still eats egg whites for the protein. His diet includes juices, dry fruits, tofu, corn and dal, apart from toast and tea, chapattis and stir-fried veggies. Soups and protein shakes are also on the menu. John is one of those who believe in eating small meals every few hours keeping in mind the body needs constant nourishment. Like Kareena, John too is against crash dieting. He firmly believes a good night’s sleep is necessary and looking at his Adonis like looks we are inclined to agree.

Akshay Kumar: He is probably the only Bollywood actor in his 40s who wakes up in the wee hours to practice martial arts and yoga. But fitness is also about the mind for Akshay Kumar, who keeps his energy levels high through positive thinking and prayers. And just like our former PM, the late Indira Gandhi did, the actor digs into his inner reserves for that extra dose of energy. Akshay also goes to the gym, plays basketball, swims, meditates, jogs, walks and treks! Most importantly, he eats everything, but nothing in excess.

So we can see our Bollywood celebs do put in a hard shift to keep fit and if they can do it with their round-the-clock schedules and hectic lifestyle so can we.

Source: www.bollywoodlife.com

1. Training for a marathon

If you are an amateur marathoner or a seasoned runner, this app is tailor made just for you. Jeff Galloway’s Easy 5K uses a unique Run-Walk-Run method designed by the champion runner himself who averages about 7 marathons a year. Its 7-week program promises to help the runner complete his first 5K run without pain or injury and an additional 7-week program for seasoned runners helps them improve their 5K race time.

Pros: Not only does it have inbuilt music that adjusts to your pace, but it can also alter its beats to suit music that you upload on your phone.

Cons: Only compatible with iPhone.

2. Looking to get in shape

If body building isn’t your thing and you are just looking to get a fit, toned body then Adidas’ miCoach is right up your alley. This nifty app is akin to a personal trainer that customizes your workout session according to the goal you choose – getting fit, soccer, tennis or football. The Get Fit category is again divided into options like de-stress, lose weight etc. And track your distance, speed and calories burnt by connecting to miCoach.com.

Pros: Available for free and compatible with iPhone, Android as well as BlackBerry.

Cons:  The app relies on 3G technology so it needs iPhone 3G and above.

3. Training for a sport

Say bye-bye to your coach and hello to Nike Boom, the latest app in town for those looking to excel at a sport, be it hockey, rugby, football or basketball. Select the type of workout, time, music and get down to business. But what makes Nike Boom really stand out from the crowd is the motivational ‘attaboy!’ you get from your favourite athletes to boost your performance and achieve your goal.

Pros: Compatible with BlackBerry, iPhone and Android.

Cons: The app doesn’t include cricket as an option, considering it’s the most popular sport in the country.

4. For Yoga fanatics

The centuries old exercise for both mind and the body has made its way into the realm of mobile apps, and it’s called Pocket Yoga. It gives you a combination of 3 different practices, durations and difficulty levels – so a total of 27 options to choose from. The app also tracks your progress and guides you through every pose (there are 145 of them), even instructing you how to breathe.

Pros: One of the best apps on the market for Yoga that is available on BlackBerry, iPhone and Android. It also contains a library of poses to teach you a little about every pose.

Cons: Not for free. However, there’s a trial version available. It’s is slightly difficult for beginners to get accustomed to. The pace of the workouts may be a tad too fast for inexperienced users.

5. If you just love a good walk

Created for Apple by MapMyFitness, the operative word for iMapMyWalk app is simplicity. Of course it tracks your distance, speed, time and elevation but also provides a map that pinpoints your location – quite useful if you are in a city that you aren’t acquainted with. Once your walk is over, the app uploads your data to MapMyWalk.com where you can review your workout history and progress.

Pros: Simple to understand and operate and is available for free.

Cons: Some users have complained that the calorie counter may not be completely reliable.

So here we are – five great fitness apps to choose from – customized to your choice of workout. So what are you waiting for? Get, set and go!

We attribute pain and injuries to the fact that we haven’t walked in a long time so it’ll obviously hurt a little but be cautious because the real reason may be that you are not striding the right way. Here are a few tips to take into account:

• Smaller steps: Subconsciously we start taking big steps which is almost like lunging ahead so that we can cover more distance but this is a bad idea because it causes a lot of strain on your feet and shins. Instead, take smaller steps – you can quicken your pace though. You can also keep a moderate pace and walk for half an hour to 60 minutes.
• Increase the distance: The more you walk, the more you stand a chance of a better workout. Increase your distance every day by half a kilometre – small enough to be easy. For those who have just begun walking, this will help build your leg muscles.
• Stretch: Before you commence your walk, remember to stretch amply in order to loosen up those muscles – and not just your legs but your entire body. This helps avoid the sore pain the next day. Stretching should also be done after a walk.
• Watch your pace: How quick is quick, you might be wondering. To begin with, don’t stroll. Walk fast enough so that you can still talk but your breathing is harder than usual.  Increase your pace as the week passes because you are stronger now.
• Limb movements: Don’t walk like a robot – let your shoulders move naturally and swing your arms in a natural motion; don’t try to keep them tight by your side. Keep your elbows close to your body. Don’t look down when you walk – keep your chin parallel to the ground.
• Take a break: Don’t push yourself up to walking every single day – your body needs rest so take a break once in a week. If you have to exercise, opt for upper body workouts.
• Watch what you eat: If you are going to exercise, you need to keep an eye on your food intake as well, specifically calories. For women, 1200 calories and for men or active women 1500-1600 calories is the upper limit.
• Track your progress: Get yourself some digital assistance to progress how well you are really doing. A pedometer can help you track your distances and time so that you know how far you’ve walked on any given day.
• Mix it up: If you want some variety in your walking schedule, revise your workout a little. One day you can walk slow but longer distance, the next you can walk fast for a shorter distance. This helps stave off boredom too.
• Go easy on the post-walk eating: Of course you’ve walked a long way and obviously you are hungry – you could probably eat for two tonight – don’t. For the first few days it’ll be difficult ignoring the hunger pangs you get after you’ve begun walking regularly but instead of heavy dinner (if you are an evening walker, that is), have a fruit instead or a salad.

Here are answers to some frequently asked questions about walking the right way:

• Do I need special shoes?

No, because walking doesn’t need shock absorbents like running shoes do. But if you have had any past foot or knee injuries it’s best to consult your doctor in case you need some special support on your ankle. Apart from that all you need to see is that the shoe fits snugly and not tight or loose. Try walking in them and judge whether they are right for you. Needless to say, flip flops or open sandals aren’t the right footwear.

• Can I jog in intervals instead of walking continuously?

Yes. Warm up with a short walk and break into a slow jog or a run, whichever you like. If you walk for 15 minutes, you can run for 5 mins. However, once you are done jogging, start walking immediately to avoid your legs from tiring. If you take a break, it becomes difficult to run the next time.

• I listen to music while walking – is that ok?

Why not? Find yourself some peppy numbers and be on your way. It’s a great way from keeping walks dull and is a good motivating tool. Very important, however, that you make sure you pay attention to passersby and vehicles.

• Company is good, right?

Not always. While it’s good moral support to have someone along with you, you also need to make sure you don’t dawdle or that your brisk walk turns into a stroll while you gossip. Also don’t be so dependent on your companion that if they can’t walk, you have a ready excuse not to.

• Does walking on tar roads harm my knees?

A lot of experts have said that running on tarred roads does, at least over an extended period of time. This is because of the hardness of the surface the shock of which the knee can’t tolerate. It’s better to be cautious even if you are just walking, especially if you are older. Find a park or any non-tar surface to walk on. If you can find yourself a beach – great! Having a treadmill at home is also a good option but nothing beats the fresh air of outdoors.

• What if I have had a knee operation or any other kind of lower limb surgery/injury?

This cannot be stressed enough: if you have had any kind of injury, however minimal, please don’t push yourself into a walking regimen without consulting a doctor. For all you know, you’ll make it worse. Even if you’ve had a surgery, get a doctor’s opinion (and a second opinion) to make sure you are fit enough to walk. And of course, try to find a soft surface to walk on.

Walking is a great exercise option – no fuss no muss and you can go whenever you want, there’s no equipment or special workout dress code you need to follow – but walking the right way is just as important if you are looking for a weight loss option. Stick by these tips and you’ll see the difference for yourself!

If there’s one thing most of us despise, it is exercising. Mainly because you have to do it (since you paid for that gym membership) and it’s boring. What if exercising was fun and instead of dreading it, you actually looked forward to it? Don’t scoff, it happens! Welcome to the world of indoor cycling – and no, it doesn’t mean you stand in the centre of a room and start indoor cycling to lose kilos (wish that worked though).

What is Indoor cycling and why is it fun?

Picture this – a huge gym studio lined with at least thirty exercise bikes. You and your fellow gym mates climb atop each and begin gradually and easily enough. What can you not do without? Music! So there’s some funky energetic music to enthuse you. The lights are slowly dimmed and the music really starts pumping up as everyone cycles together. Are you feeling the collective energy yet? To top it off, there’s an instructor shouting out instructions to buck up or slow down.

Exercising can be really mundane but when you do it in a group, it not only boosts you but you help boost others too. The rush of endorphins from copious sweating, good music and company – what’s not to love?

How old do I need to be for Indoor cycling?

You could be teenager, a middle-aged housewife looking to get a fit body or a 60-yr-old man wanting to be healthier – it doesn’t matter.

What do I need for the session?

A strong will, first and foremost! Apart from your regular workout apparel, just a bottle of water and a hand towel because you will sweat. A lot.

Will it help me lose weight?

Indoor cycling is a form of cardiovascular exercise meant to make you stronger and tone your body. A person weighing 68 kilos can burn upto 500 calories in a 45 minute session. Of course it will help you lose weight but it’s not meant to shed kilos as much as keeping your weight in check.

If you are looking to lose flab, it’s best to combine Indoor cycling with other types of exercise routines.

Indoor cycling helps strengthen your heart, improve blood circulation and increases your body stamina – this will go a long way in cutting your risk for chronic health conditions.

Pros and cons

Apart from the obvious health benefits, indoor cycling can prove to be addictive (which is a good thing!). Beginners who opt for these sessions find them great motivators – some even purchase their own bikes for outdoor cycling.

The cons, though not many, are that it is after all not a real bike, which is a put off for some. So the classes can become monotonous. But that’s it. And it is more than compensated by the energetic atmosphere in the studio!

So, now that you know so much about Indoor cycling as a great form of exercise, go out and enrol yourself for some trial sessions.  Cycle your way to fitness!