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HindustanTimes Wed,23 Apr 2014

Exercises: how to fight the season blues?

Soumya Vajpayee, Hindustan Times  Mumbai, January 04, 2013
First Published: 14:30 IST(4/1/2013) | Last Updated: 14:39 IST(4/1/2013)

For most of us, following health resolutions we make at the start of every new year is a Herculean task. Don’t break your back trying to keep fit this year. Here’s a guide to a simple and feasible workout regime for all the seasons.

Although the exercises are divided by seasons, you are free to mix and match. “You can just stop one type and do another variation, but any new workout needs certain body parts to be strengthened, so start slowly and then add intensity,” says Paul Britto, celebrity fitness trainer, Gold’s Gym India.

Monsoon (June—September)
Rain playing spoilsport? Try these regimens without the discomfort of plodding through the muck.

Dance: Dancing can also help keep the blues away. It will encourage you to try stuff that you normally wouldn’t give a shot. And it is a great calorie burner.

Climb stairs: Just walk or run up and down the stairs in your building. If you do five to six rounds of 15 steps, you have justified all that food you have binged on.

Work out at home: You don’t need to have a state-of-the-art gym; even basic equipment will do. If you enjoy walking, invest in a treadmill. An exercycle is also a good option.

Do some chores: Getting involved in basic household work like dusting, washing, sweeping and swabbing can help you exercise without following any particular workout pattern.

Winter (October—January)http://www.hindustantimes.com/Images/popup/2012/12/yoga-happiness.jpg
Yoga: Escape the winter and find your inner Zen with yoga. Not only is yoga meditative, you’ll build muscle by holding those tough poses, so you’ll be more relaxed and toned after your winter-long practice.

Skipping: An intense workout like jumping rope burns calories in a short amount of time. Jump ropes are inexpensive and light enough to pack when you travel. Just remember to wear a good pair of shock–absorbent shoes.

Spinning: Cycling indoors will help you shed pounds and firm up your legs and rear. Crank up your favourite music and start spinning. Keep the revolutions-per-minute high for an intense cardio workout.

Circuit Training: Fight boredom and get a full-body workout by combining cardio and strength exercises. Whether you’re at the gym or at home, you can easily burn calories by switching up activities. Start with a five or 10 minute workout on the treadmill, elliptical machine or bike. Then mix bicep curls, squats and back extensions into your circuit training. Repeat the routine for 30 minutes to an hour.

(Tips by fitness experts Althea Shah and Paul Britto, Gold’s Gym India.)

Summer (February–May)
Starting a workout in summer is particularly beneficial. The weather makes it possible to work out without being confined indoors. There are lots of activities you can enjoy during the time. Here are a few of the best summer exercises and sports.

Walking: Walking is not especially strenuous, but it has lots of benefits. It’s great for those who cannot participate in high-impact exercise due to health considerations. It’s also good for those who haven’t exercised in a long time or are really out of shape.

Jogging: A step above walking, jogging is a little higher in impact and will get your heart pumping. The best time to jog is early in the morning or late in the evening.

Tennis: Playing tennis is a fun way to socialise and provides a good workout.

Basketball: Many parks have outdoor basketball courts. Getting a team together is a great way to give yourself an incentive to exercise regularly.

cycling: Riding a bicycle is not only economical but also a good cardiovascular workout.

Swimming: One of the best things about exercising in water is that it keeps you cool. Swimming works almost every single muscle in your body. The resistance provided by the water adds to the toning benefits and a fast-paced swim can really get your heart rate up. http://www.hindustantimes.com/Images/Popup/2012/4/yoga.jpg

Hiking: It is a favourite summer activity for nature lovers.

What’s your target?
Losing weight:
An aerobic workout is what you need. This can be accomplished through sports that require lots of running, an aerobics class, or some other activity that gets the heart rate up.
 
Building strength  or muscle tone:
Do weightlifting, yoga or exercises that target specific muscles. Invest in a pair of dumbbells.


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