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.