One of the cornerstones of leading a holistic and healthy life is finding the right balance — the sweet spot, so to speak — in your fitness routine. It requires patience, knowledge and meticulous planning of long-term fitness goals.
“The first thing is to understand what fitness is; it covers several parameters. Training to be an athlete is different from a normal person trying to get fit,” says Dr Bharath Kumar B, sports medicine specialist, founder and medical director of Ziathlon Sports Medicine Center, Bangalore. “Fitness involves components like endurance, strength, power, flexibility, agility and balance.”
The secret lies in recognizing the importance of pacing. Rather than pushing yourself to the brink of exhaustion, it’s about finding that balance where growth and recovery work in tandem. One must design or follow a workout regimen that fits their lifestyle, tailored to enhancing their strengths and improving their weaknesses.
Balanced fitness: A tailored approach to training
A well-rounded fitness program comprises various elements, including strength training, cardio, flexibility exercises and adequate rest. “It starts with a fitness assessment, wherein we do certain tests to determine where the person stands. For example, we conduct an endurance test to analyze their VO2 max [the maximum amount of oxygen that one utilizes during intense exercise]. Depending on the results, we prescribe a program to increase the same, mapping it to their current heart rate,” says Dr Bharath. “For flexibility, we ask them to stand and touch their toes or do a reverse namaste to understand how flexible they are. Based on this, we put them through a stretching program.”
One’s strengths and weaknesses detected through such tests are utilized to build a fitness plan best suited to them.
Progressive overload for desired results
To achieve gains, you need to increase the intensity of your workouts in a gradual manner. This means lifting heavier weights, increasing the volume of the exercises and enhancing the intensity of your cardio sessions while keeping your strengths and weaknesses in mind. “We assess the upper body, lower body and core strength. Considering those parameters, we prescribe separate exercises for each,” shares Dr Bharath.
The all-important aspect of recovery
It is crucial to recover properly in order to achieve effective results. This includes post-workout recovery, which allows your muscles to repair and strengthen while preventing overtraining. “Recovery is very important. Getting a massage once a month, taking regular breaks, modifying the diet and ensuring adequate sleep can help you recover,” notes Dr Bharath.
Keep injuries at bay
Injuries, ranging from minor strains to complete tears, are part and parcel of training. Understanding how you can get injured and being wary of the signs can save you a lot of time and pain, ensuring you meet your fitness goals.
“When it comes to injury prevention, people should pay attention to any weakness, tightness or side-to-side differences [imbalances]. Let’s take the hamstrings as an example; if the muscles in one side are weaker due to a past injury, there will be limited mobility and tightness on that side, making people more prone to further injuries,” explains Dr Bharath. Investing time in learning biomechanics pays dividends in terms of gains and safety.
Overexertion: Watch out for the signs
It’s essential to listen to your body; recognizing the difference between controlled soreness and overexertion is key, as this allows you to adjust your training intensity and avoid pushing yourself into the danger zone.
“There are signs of overexertion that people can watch out for. They can map their heart rate every morning using a smartwatch to check if it returns to normal when they are at rest. For example, if one’s resting heart rate is 60 and they wake up and find it to be 65, this could mean that they have not recovered from their previous exercise session,” informs Dr Bharath, adding that if you wake up feeling tired and sore, you should take a day off from training.
Takeaways
When it comes to fitness, finding the right balance between training and recovery is crucial for achieving desired results. Comprising elements like strength training, cardio and flexibility exercises, a fitness routine should be tailored to address one’s strengths and weaknesses. While progressive overload is key to achieving fitness goals, it’s crucial not to overexert, as this could lead to injuries. If one wakes up feeling exhausted or sore, it’s best to skip training that day.
