Strength training should be preceded by a 10 to 15 minute warm-up on a treadmill, stationary bicycle or elliptical trainer.

This is according to Ingo Froboese, a professor at the Health Centre of the German Sport University in Cologne. “A brief aerobic activity gets your circulation going,” supplying more blood to muscles and improving their performance, he said.

“You can compare it to oil in an engine,” Froboese remarked. The engine has to be well lubricated to function properly, but the oil has to be properly distributed first. With muscles the process is similar, “The individual muscle fibres have to move past each other smoothly so that they can deliver top performance during strength training.” Mental preparation, too, should not be underestimated. “A certain routine before the workout prepares you mentally for it. You concentrate on your body and the movement patterns,” Froboese said.

This helps in performing the movements correctly and minimizes the risk of injury.

“Pick your favourite exercise machine,” Froboese said, adding that it was also possible to combine an aerobic activity with stretching or to regularly vary the machines and routines. And finally, he noted, “It’s very important not to overdo the warm-ups.” The focus, after all, is on the strength training, he said, for which sufficient energy must be left.

The evening rains and fluctuations in the city's weather have brought with them a slew of infections. Hospitals in the city are recording a rise in the number of people suffering from various viral infections and allergic respiratory disorders such as bronchial asthma, lung and upper respiratory tract infections. This is apart from gastroenteritis, malaria and typhoid, say doctors.

Doctors, who advise adequate precautions, say an outbreak of dengue and chikungunya is about to happen. “We are already treating a positive case of dengue from Vijayanagar apart from two suspected cases in our hospital. These fevers are likely to aggravate in the coming days,” says R Janardhan, a retired ESI doctor now consultant physician in a private nursing home in Seshadripuram.

Dengue symptoms include intermittent fever and headache, pain in the joints, rashes all over the body and pain behind the eyeballs, he says.

Imminent

Indira Gandhi Institute of Child Health Director Shivananda says a rise in dengue and chikungunya was imminent in the coming days. “We are now seeing a few children suffering from mild viral fever, apart from wheezing and upper respiratory tract infections. There is likely to be a spurt in infections once the summer vacation ends,” he says.

Most people affected by viral infections have common symptoms such as running nose, body pain, headache, sore throat, fever for three or four days, cough and in some cases, wheezing. Those suffering from gastrointestinal infections have diarrhoea, vomiting and dehydration.

Uma Rakesh, senior medical officer at the Rajiv Gandhi Institute of Chest Diseases, says the hospital has seen a rise in the number of asthma cases. “We have at least one or two cases who have suffered a bronchitis attack in the last few days. This is apart people suffering from A(H1N1) symptoms,” she says.

The change in weather with extreme heat followed by rains in the evening has also resulted in a rise in cases of chronic obstructive airway diseases (COPD).

“Rain triggers bronchial spasms in people who are susceptible to allergic reactions. The best thing is to keep warm, avoid fumes, dust and also keep inhalers handy,” says Dr. Uma.

K.R. Ravindra, Assistant Professor at the Department of Medicine in Bangalore Medical College and Research Centre (BMCRI) says the incidence of viral and allergic conditions is usually high during this season when the summer is merging with the onset of monsoon. “We are also seeing patients with typhoid and viral fevers these days.”

“Viral fever is contagious. People are susceptible to it during the first few showers of the season. The best thing is to take precautions to stay fit. People should keep warm and eat properly cooked food,” he adds

“When it comes to eating right and exercising, there is no tomorrow. Tomorrow is Disease”, said Terri Guillemets.

Each election, the Election Commission releases figures of how many came out to vote. Often the figures aren't too great; considering our population is more than one billion over 60 per cent turning out to exercise their right to vote is not something to cheer about.

But take a look at the number of people that actually use gym memberships to work out and you'll think the EC has something to be happy about. Despite taking membership for a whole year only 20 per cent — sometimes even less — actually turn up at the gym. Come to think of it, do we actually exercise our right to exercise under article no. 19 of the fundamental rights? Just kidding! How many of us take this seriously until the day we stare at posters that say “Right to medication”, Right to Health Care”, Right to Medical Services”? I mean the day we sit in the hospital and wait for results of innumerable tests and their bills.

Take the case of Mr. X. He had an annual membership at a fitness studio. Three months later: Mr. X is MIA (Missing In Action) and an unknown figure at the fitness studio. So he dropped the gym and opted for a club membership. He could play tennis or go for a swim and spend time with the family too. One month later: After one or two visits, the club knows him no more.

But Mr. X is not willing to give up. He buys a treadmill, a fairly inexpensive option given the many EMI options. And he also decides to install it in the living room so that he can watch TV and walk at the same time. One week later: The treadmill sits dormant in the corner of the living room and is used to dry wet clothes.

Leon Eldred once said, “If I'd known I was going to live so long, I'd have taken better care of myself.” But if we aren't self-motivated then we just have to force it on ourselves. Until the day when the change happens and we start enjoying our workouts. Till then perseverance will pay, and it isn't too far, that day. Force these five on yourself till that day happens.

Goal: Keep it specific, Easy and Measurable like to run 5 km at one stretch to be achieved in one month, or to lose 4 kg in a month.

Daily Log: Keep a daily log of your workout. This will make you take your workouts seriously and show you the progress you've made.

Peer Pressure: Build up your own peer pressure. Talk about your workouts with your colleagues and friends. The pressure to keep it up will help get you into the habit.

Precursor: Workouts should precede something you do every day. Say you watch TV before going to bed or take a shower before heading to work. Schedule your workout, say, before your morning shower and make believe that the activity that follows cannot be done without completing the workout itself.

Motivation: Try and find ways to motivate yourself with things that will make you exercise — music, clothes, shoes, rewards — whatever works till the habit of working out takes over.

Once you get hooked to exercising, it becomes a habit and we know that habits are hard to kick. And who wants to kick a healthy habit like working out anyway? And remember, “If you can't make time for fitness, then you need to make time for sickness.”