Working out to stay fit and healthy
Working out to stay fit and healthy
By I. Christianto
JAKARTA (JP): You walk into a mall and all heads turn to look
at you. A few years ago, no one would even give you a second
look. That is because now you are trim, fit and healthy.
Many dream of being fit and healthy, and with a great body to
boot. Well, to make that dream come true, one has to start
working out.
But how should one go about this? There are options. For
example, you could exercise regularly at home, indoors or
outdoors, or join a fitness program in a health club or fitness
center.
Many people prefer to enrolling a fitness program in a club as
they do not have the discipline to exercise regularly at home,
while exercising outdoors would depend so much on the weather.
However, sometimes exercising, especially if done incorrectly,
can create health problems such as a bad back, sores or
exhaustion.
There are rules when exercising. Nahdudin, acting general
manager of Joanne Drew Fitness and Spa, said the first thing was
to wear appropriate sports gear.
"Before beginning a workout, one should warm up and do
stretching exercises. There are different ways to warm up and
stretch. But if stretching is not done properly, it can cause
muscle pulls and tears.
At Joanne Drew, the goal of each member in joining the club
are determined, he said.
"It's important to know whether a member wants to be
physically fit, lose weight, gain weight or build muscles," he
said.
He said some people went to gyms or fitness centers simply to
refresh themselves or to have fun.
Nahdudin said those interested in joining the club were
encouraged to consult with a physician or get a physical
examination so that the staff would know whether the members have
any health risks.
According to their needs and health record, a special program
would be chosen for them, he said. This is for their own well-
being, he added.
Condition
Sometimes accidents can occur while exercising in a gymnasium,
especially when there is no instructor supervising, said
Nahdudin.
He said a person could feel unwell after exercising if his
workout was too strenuous -- if he had been using barbells that
were too heavy for him, for example.
Sports medical expert Hario Tilarso said people suffering from
exhaustion due to strenuous workouts should take some days off or
do only light exercises to give the body time to recover.
He said sound sleep was necessary for those who work out
regularly.
"Those who only sleep four hours or less a night are advised
not to work out. The body needs to restore its energy and rest
its muscles," he said.
He said when sick, people should not work out.
"If you only have a slight flu, working out is OK, but a
vigorous workout will make your condition worse. Don't work out
if you have a fever," he said.
A high body temperature can raise the heart beat, putting a
huge strain on the heart. Also, if you exercise soon after
recovering from an illness, you may have a relapse.
Environment
Fitness centers should have the right humidity and
temperature besides adequate air circulation.
"The optimum temperature is 24 degrees Celcius. That's why
most fitness centers have air coolers. If the temperature is too
high, people will get tired quickly. It can also cause
dehydration, cramps and heat strokes. A cooler air is more
conducive during workouts," he said, adding that air-conditioned
rooms should also have good ventilation.
He said those who are fond of using the sauna, steam bath or
Jacuzzi after working out, do not have to worry about germs.
"Most of the fitness centers use clean water and the machines
are well-maintained. These machines circulate clean water," he
said, adding that the heat destroys the germs.
Tilarso said most reputable fitness centers adopt the standard
set by the American College of Sports Medicine for the dry and
wet areas, including temperature, pumps and chlorination in the
wet areas.
Nahdudin said Joanne Drew also had spa facility in which the
water was supplied by the five-star hotel where the club was
located.
Tilarso said people who were hypertensive or had a heart
condition should never go for a sauna, steam bath or Jacuzzi as
the heat may be harmful.
Tips when embarking on a fitness program:
* Find out if the center offers a fitness program that you can
enjoy.
* May sure it has a user-friendly environment.
* Check if its locker rooms, showers and bathrooms are clean.
* As you would have been handling sweaty exercise equipment, make
sure you wash your hands thoroughly after working out to get rid
of germs.
* And bring your own water.