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Set the goal by hitting right: your approach to work-out

Feb 26 2019 • Written by Smriti Mishra


~ Smriti Jha


After setting the goal to shed extra pounds what hit next to your brain – where you can start work out?  Here, the selection of exercise as per your body type with proper training is essential to bring you back-in-shape.


The easiest and most economical workout type is Walking- that is simple, yet powerful. It can help you stay trim, strengthen bones, and lower the risk for a number of diseases.


Those employees who feel exhausted at work are going for strength training exercises. Studies also reveal that strength training may help preserve brain function and boosts productivity.



Selecting anaerobic exercises


If you wish to lose weight without losing the muscle mass, opt for anaerobic exercises. Calories are burned more efficiently in bodies that have more muscle.

The activity that makes you be quickly out of breath falls under anaerobic workout. This increases the ability to perform at higher exercise intensity and boost the endurance level.

Anaerobic training is achieved through –

Weight lifting, squats, Sprinting, and Power training.


Benefits of anaerobic exercises


Anaerobic exercise helps build lean muscle mass. Anaerobic exercise is especially helpful for weight management in that it helps to burn more calories even in a body at rest. Anaerobic exercise can also help build endurance and fitness levels.



Aerobic exercise


It not only improves overall health and quality of life but also extends life. Aerobic exercise burns fat helps in strengthening the muscles of the heart and lungs and, reduces the risk of various diseases.


As per Exercise guidelines, at least 150 minutes of moderate-intensity (or at least sixty minutes of high-intensity) aerobic activity each week will keep us healthy for a longer time.



How aerobic exercises are performed?


This is typically done at a moderate intensity, although higher intensity aerobics has been shown to burn more calories) constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period (15 to 20 minutes or longer).

With aerobic exercise, oxygen, fats, and carbohydrates combine to produce adenosine triphosphate aka ATP- the basic fuel for body cells.


Fat is a more efficient fuel source for aerobic activity—as the body has greater fat stores (which are more easily mobilized in the presence of oxygen) compared to carbohydrates and proteins—it will be used preferentially during aerobic activity, which lasts longer than the short-burst glycogen-using anaerobic activity.


It appears that exercising aerobically at a higher percentage of MHR* (75% or more) burns more in the way of total calories, which adds up to greater fat total losses.

*Max Heart Rate or MHA is calculated by subtracting the age from 220.


Watch the video to understand more about the difference between Aerobic and Anaerobic exercises.

Video source: Leonardmlee




Flexibility exercises


If you wish to do be at home doing exercises, it is wise to go with some flexibility boosting exercises. This targets everything from top to bottom and help in strengthening. It will be effective to perform on at least two days each week.


Watch the video to understand how to perform flexibility exercises.

Video source: Calisthenicmovement



Music plays a significant role in your workout


As per Brunel University psychologist, Dr. Costas Karageorghis, certain kinds of music can motivate you to train harder, faster, and longer. He says that the right music can increase endurance by as much as 15 percent and significantly reduce the perception of effort.

Songs with a slower beat (80-120 beats per minute) are generally better for warming up, cooling down, or exercising at a lesser intensity, when the heart rate will be lower.

Songs with a faster beat (120-140 beats per minute) are generally better for exercising at a higher intensity.




Self- motivation is the ultimate key


Always remember the picture you have imagined for yourself. Self- motivation is something that is needed throughout and, at every phase of life. You can motivate yourself with some kind of music you love listen to.



If you have not enjoyed working out in a closed room in the past, you might have without proper training. Well, I am not forcing you to hit the gym again. Instead, you could exercise outside at a track, park, near-by beach, use fitness apps, join group classes or set aside your own place, design for the workout.

But remember, learning and proper training is a must!



With proper training and right exercise selection, you can come back- in-shape without compromising on health.







Contribute: Do write to us about any wellness program in your company that has led to noticeable gains for your employees, at