5 Things You Need to Know to Ace the Fitness Game

From the right kind of footwear and clothes to drinking water and grabbing a snack - how do you plan your workout?

(Photo: iStockphoto)

Who doesn’t love a good endorphin-rush at the end of an intense run? How about some flexed muscles after Pilates? And if you achieve a lean look in the process, it’s a win-win. But what can be a real bummer here are injuries. If followed incorrectly, a fitness regime can cause more damage in the form of a twisted joint, a sprained muscle or any other injury that might take the form of a chronic problem if ignored.

If you are beginning or are already on a regime, here are five basic things to keep in mind.

1. Wearing Boxers While Exercise DOESN’T Bring Down Male Fertility

Neither briefs nor boxers have any effect on your fertility, irrespective of the nature of the workout.(Photo: iStockphoto)

Someone, somewhere started the myth that wearing boxers during exercise lowers the sperm count in men. This is completely, absolutely wrong. Neither briefs nor boxers have any effect on your fertility, irrespective of the nature of the workout. Wear what feels comfortable and provides sufficient support.

2. Never Say No to Your Sports Bra, Ladies

You must always wear one during exercise, especially cardio, to avoid breast pain, tiredness and eventual sagging.(Photo: iStockphoto)

Thinking of giving your sports bra a miss, ladies? It’s in the wash maybe, or it just seems like too much effort to change before jumping into your exercise routine.

Please do yourself a favour, haul your laziness-consumed body to the wardrobe and fish out your sports bra. You must always wear one during exercise, especially cardio, to avoid breast pain, tiredness and eventual sagging.

3. The Right Footwear Will Go a Long Way

If you value your ankles and knees, get hard-soled running shoes for cardio. (Photo: iStockphoto)

Do not, do not, do not ignore your footwear. If you value your ankles and knees, get hard-soled running shoes for cardio. Right footwear will also protect you from corns. Dare to go bare for Yoga if you want, but never do it on a hard surface. An exercise mat is your best bet for stretches and strength exercises.

4. Exercise Leaves You Starving?

You should consume roughly 1g of healthy carbs per kg of body weight within 60 minutes of the workout.(Photo: iStockphoto)

It’s perfectly normal to feel famished immediately after a workout, but don’t unleash yourself on food just yet. Have a little snack right away and then wait a little before grabbing a filling meal. If you immediately head for the latter, chances are you might end up consuming more calories than you burned.

Wait for the body to calm down, catch your breath and dig in. You should consume roughly 1g of healthy carbs per kg of body weight within 60 minutes of the workout.

5. Wash it Down! But slowly...

Sips of water in between a high-paced workout is alright, but don’t overdo it.(Photo: iStockphoto)

Sips of water in between a high-paced workout is alright, but don’t overdo it.

After a workout, wait for the body to cool down and then gulp down a mouthful. About three glasses of water are recommended to prevent dehydration.

Immediately before a workout avoid drinking too much water to prevent feeling bloated, especially if your workout is high-paced.