|
|
|
  |
| Sunday, 13 March 2005 |
 |
|
 |
Magazine |  |
| News Business Features Editorial
|
Let's get physical by Umangi de Mel
The gym culture seems pretty happening, especially with men and women who are totally into fitness and health. Actually with the proper equipment and guidance, a nice body won't be that big a problem. "The younger generation is under threat of various diseases such as Diabetes Coronary Artery Heart diseases and Obesity. As a result of the rat race in school, children are under a lot of stress, thus they're unfit both mentally and physically.
* Diet to prevent extra fat deposits, * Aerobics training for endurance, * Weight training for strength, * Stretching for flexibility, and * Rest for recovery. Explaining further Aruna says when these components are carefully continued in the proper manner, they yield a dynamite combination assuring your fitness success. "Strength, endurance and muscle definition are all emphasised by varying repetition in this dynamite weight training programme," he says, adding that stretching and rest are generally overlooked by fitness trainers but that it should be incorporated into an effective weight training programme.
Building muscle "In order to build muscle, you've got to do two things - * Lift, * Eat. "You've got to push your muscles to work harder with each workout, but this must happen slowly. If you push it too much, then you'll end up getting hurt and you'll have to stop till the muscles heal." Aruna points out that one should eat well during these work-out sessions. "It helps build muscle because without the right food, you won't achieve the goal of building muscle." He says the aim should be six small meals a day, which should be well balanced. Taking proteins, carbs and fat every three hours is very vital in the diet regime. Losing weight * A lot of teens and youth yearn to lose some fat but the truth is with the kind of diet they take, losing weight is close to impossible. According to Aruna, changing the diet is a must. "Start working out at least three days a week. You've got to start sweating a little, and losing weight will be a piece of cake." Sweating means releasing the stored fat in your body and Aruna advices to go slow if your body is not used to working hard. Taking a walk outside for ten minutes every day adding a few more minutes, each time as you feel stronger, would be a good start, he says. Vegetarian Nutrition for teenagers A lot of teenagers have switched to being vegetarians and variety is the key to a healthy vegetarian diet. Aruna points out that most frequent questions for teenage vegetarians are about the nutritional adequacy of their food choices. "A vegetarian diet can be enjoyed by people of all ages. Yet there's got to be variety. Parents will definitely start worrying if you merely eat potato chips and salad." He also adds that a healthy varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products nut and seeds. "Teenage vegetarians have nutritional needs that are the same as any other teenager. Nutritional needs are high during the years between 13 and 19 which is a time of rapid growth and change. Intake of Protein The vegetarian teens who take varied diets rarely have any difficulty getting enough protein so long as their diet contains enough energy (calories) to support growth, says Aruna. Beans, bread, cereals, nuts, peanut butter, Tofu and soy milk are some food that are especially good sources of protein. Apart from these food, cow's milk and cheese, fruits fats and alcohol do not provide much protein. Other important nutrients for vegetarian - Teenagers Calcium is a key word during adolescence. "It builds bones. It's important to include three or more sources of calcium in the diet every day. "Likewise iron requirements of teenagers are relatively high. To increase the amount of iron absorbed from a meal, take food containing Vitamin C as part of the meal," he says. Healthy steps to the ideal weight- According to Aruna, if you're looking at losing weight, watch your diet. Replace the sweet or fatty food with fruits, vegetables and grains. If the diet seems healthy, focus on getting more exercise. "Walk, run or swim daily," he advices. For those skinny-bones who pine to gain some flesh eat food, with high calories. "Try to take three or more meals a day as it's hard to get all the nutritious food you need if you only eat just one meal a day." Benefits of Indoor training for teenagers - 1. Efficient and safe training, irrespective of the weather. 2. Distraction free training at any time that suits you. 3. Ability to design the programme together with a fitness expert. 4. Freshen up after a work out to get back to studies or work. "At the Fitness Kingdom, we offer a chance to achieve any fitness goal, maintain shape and prevent diseases. Boys who need to achieve a muscular lean body can concentrate on weight training and get advice on the intake of adequate protein. Girls who need to maintain a slim and firm body can do body sculpting workout with Aerobics." Aruna talks about the facilities offered at the gym. He also says it offers cardiovascular workouts to burn-off fat and abdominal workouts together with flexibility workout to maintain shape. According to him, youngsters who do sports can obtain a specific fitness training schedule from the gym that will help them prevent injuries and perform better. |
|
| News | Business | Features
| Editorial | Security
| Politics | Produced by Lake House |
Who says lean athletic
figures come only in fashion mags? Toned buttocks certainly don't come
easy but if you've got the will, there's a way... 
As a lot of teenagers suffer from high blood pressure, Glaucoma and non
insulin dependent diabetes, the importance of physical activities, sports
and right nutrition are the key issues that we should discuss," says Aruna
Aluthge, Director Fitness Kingdom. He says fitness training activities
would help the younger generation to be more productive, more efficient
and much happier. He points out five key components used to achieve
fitness goals. 
"The stretching of major and secondary - muscles before and after every
weight training set minimises injury and reduces muscle - soreness. The
stretching is absolutely essential and is rarely used sufficiently in most
programmes." 
