You can work it out

Mona

Sweltering heat need not put a stop to one’s exercise regimen. While the soaring sun can play a spoilsport for those habitual of outdoor workouts, the hot and humid weather can lead to sickness if proper care is not exercised during training. A little care here and a lot more with diet; one can stay slim and fit all summer. Here is how...

Liquid asset

For certified dance instructor, health enthusiast and national level swimmer Gagan Kaur, summer means a complete overall of diet and exercise regimen. “I first start with substituting solids with liquids,” says the girl, who sticks to swimming for her workout. “Huge calorie burner and yet fun, I value the summer for it’s when I enjoy my workout the most.”

Sunset is her preferred time to hit the pool, and a mild sunscreen (high SPF comes with its own share of trouble) keep her company at her water hour.

Fruit full venture

While the exercise regimen remains almost same – weight training, stretching and abs—for body builder Chetan Sharma, the timing changes. From the sunrise in the winter to post-sunset in the summer; and it’s the diet that undergoes an overhaul. “Water is my go-to drink all summer. I reduce protein intakes and supplement my diet with fresh fruits. Oily, spicy is replaced by largely boiled variety,” says this ex-Mr Punjab, who insists on following the protocol—six days of weight training for different body parts and one day of complete rest.

Get natural

There is no off season for exercise, says fitness expert Sagar Diwan. His one-line brief to maintain health this summer is simple – get close to how our ancestors lived in the jungle. Sit, squat, lunge, stretch, bend, pull, push, twist and you are good. “Ask anyone today, ‘when did you last sit down on the ground’, you would meet a blank look. Functional training is what I recommend and that you can do very well in your daily routine and also in gym if you feel like.”

Dehydration being number one culprit in the summer, Sagar advises regular intake of water and liquid. “The sad part with dehydration is that you cannot even decipher early signs. Be consistent in liquid intake.”

(Inputs by Dr Simer Kaur Bhatia)

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Drink to health

The latest fad among weight watchers is this anti-toxin natural drink. Put one cucumber, a small piece of ginger, one sliced lemon with the rind and few mint leaves in about a litre of water. Leave it overnight. Drink this water during the day and eat the cucumber too. Some prefer to make this concoction early morning to be used during the day. The water has to be left still for a while.

Warning signs

• Go slow and steady if choosing to exercise outdoors. Start with a few minutes early morning/late evening walk and increase the duration week by week.
• Avoid extreme temperature change. Post workout in air- conditioned gym, wait a few minutes before walking out in the heat.
• Watch out to what you drink. Carbonated drinks rich in sugar tilt the chart from healthy to unhealthy, bank on chach, lassi, homemade shakes with natural sweeteners like fruit, honey.
• Watch out what you wear. Lose fitting cotton blends work best for workout session. 
• When temperature is 35 plus, stick to indoor exercise.
• Proper warm-up, water intake during the workout and cool down post workout is a must. Relax the muscles you have worked on by stretching.
• Avoid gymming in strong air conditioned room. Sweating in very cold environ can do more harm than good, work out in temperate environ.
• When swimming, wear water goggles for chlorine can makes eyes dry and irritable.
• Pushing self is good for keeping motivated but learn to listen to your body, stop when it signal exhaustion.