| Weight Loss |
| Resistance Training:
Just as being underweight is a sign of being unfit, being overweight has it's own share of associated health problems and fitness implications. In the North American continent, obesity is now a major health concern. It has reached epidemic proportions, prompting the American and Canadian governments to launch targeted health programs to address obesity and being overweight as public health issues.
Closer to home, the modern Indian urban lifestyle is arguably getting increasingly "Americanised". Fast food, irregular sleep and exercise, sedentary desk jobs, and economic prosperity have resulted in a lifestyle that has the side effect of obesity or being overweight.
Optimum body weight is a key health indicator, and weight loss programmes at Talwalkars are designed to counter the ill effects of the modern urban lifestyle. A typical weight - loss oriented program follows the broad outline highlighted below: |
Warm up
The duration of the warm up should be about 8 minutes. Marching, on the spot jogging (avoidable in cases where the individual is too heavy), arm rotations, wall push-ups, assisted pull-ups, and free squats and stretches are a good mix to get the body attuned to the upcoming workout. |
| Resistance
Training |
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Three times a week, i.e.
every alternate day. |
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10-12 exercises per session. |
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2-3 sets per exercise, 12-15
reps per set. |
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Intensity level: 60 per cent-70
per cent of the one rep max, which allows for only 12-15
reps and not more |
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A minimal rest of 1 minute
or just under between sets ensures a high intensity, effective
weight loss workout. |
| Training
Progression |
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Gradually increasing the
number of repetitions to about 15 - 18. |
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Gradually increasing the
number of sets. |
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Marginal increase in the
resistance, i.e. 60 per cent - 70 per cent of one rep
max. |
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Increasing the frequency
of the program from 3-5 times a week. |
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Circuit training is a highly
effective method in weight loss programmes. |
| Cardio: |
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Frequency - every alternate
day. |
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Intensity level: 60 per cent-80
per cent of the max heart rate (MHR) |
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Duration: 40-45 minutes |
| Training
Progression |
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Increasing the resistance
of the cycle / inclination on the treadmill. |
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Increasing the speed on the
cycle / treadmill. |
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Increasing the time to 45-50
minutes. |
