Working out
BY Andrea Melisa
Bhagya Mendis
Fitness influencer, professional bodybuilder, powerlifting record-holder (83 kilogrammes class), sponsored athlete and personal trainer.
Exercise has plenty of benefits if it’s approached the right way. It rejuvenates the body, and uplifts the mind, attitude and mood. And what’s fantastic is that you can enjoy a workout outdoors, at the gym or even in the comfort of your home. Bhagya Mendis offers a few tips to keep in mind while working out.
Q: How do you know what workout plan to follow?
A: Not everyone has the same body type or similar fitness goals. What works for one person may not necessarily be effective for another. Therefore, workout plans should be customized for individuals while taking a variety of factors into consideration. I plan my workout routine and diet depending on my body stats, goals and the competitions coming up. Then I align myself with this plan to reach my goals.
Q: So how often should a person do strength training?
A: You can do strength training a couple of times a week but this too depends entirely on the individual’s goals. Nevertheless, whether the objective is fat loss or muscle building, strength training can be vital.
Q: Why should you warm up before exercising?
A: A warm-up is necessary for any sport as it prevents injuries and helps with adequate recovery. Taking five to 10 minutes to warm up will prepare your body for the workout. Cooling down after the workout is equally essential as it helps your body return to a state of rest.
Q: Can a desired level of fitness be achieved through as little as two to three workouts a week?
A: Definitely. Proper training coupled with the appropriate nutrition can help you achieve a desirable level of fitness as long as you’re consistent and disciplined. So opt for quality over quantity!
Q: Could you offer readers a few tips on how to exercise the right way?
A: Follow a fitness programme that suits your current level of fitness and keep yourself motivated at all times. Proper nutrition is vital while discipline and con-sistency are crucial.
EXERCISE TIPS
- Always warm up and cool down
- Follow an effective exercise routine (this should include a reasonable amount of strength training, interval training and aerobic exercise)
- Set realistic fitness goals (they should be specific, measurable and time bound)
- Gradually increase the tempo (e.g. intensity levels, weights and distance) as you progress
- Ensure that the workout plan fits your lifestyle
- Gradually increase intensity levels (this will help overcome a fitness plateau where you stop seeing results despite being consistent with your workouts)
- Rest – so that your body can recover and avoid overuse injuriesli>
- Have a workout buddy or buddies (this will help you to stay the course and remain motivated in achieving your fitness goals)
- You don’t need fancy exercise gear or gyms to stay fit
- Be patient with results and learn to enjoy the process instead of rushing the journey