ALL

ABOUT EXERCISE
It’s not just important but crucial that we exercise

WHY? ABUNDANCE OF
BENEFITS...

BRAIN BONES HEART HORMONES

Prevents Assimilates Strengthens Improves

Calcium Heart Insulin sensitivity
and helps beat
Forgetfulness,

Ca
diabetes
Alzheimer’s
disease

Fights Improves Reduces Regulates

Depression bone mineral density Resting heart rate growth hormone
and (GH) for better
Prevents skin and hair

Osteoporosis

Improves Controls Regulates

Neurogenesis Blood pressure Cortisol for better quality sleep
in dentate gyrus, in the night and
the learning centre alertness in the day
in the brain

HOW? BY FOLLOWING
A PROPER STRUCTURE

RULES FOR EXERCISE PLANNING

Keep atleast a Schedule Build in Yoga asanas are Plan for at least
2 day gap cardio recovery days an excellent 150 mins of
between a day after to get the best form of exercise, total workout
two weight weight training out of recovery and time in the week
training sessions exercise days much more
(And can be
done daily)
WEEKLY EXERCISE CALENDAR* * You can modify depending on your current exercise routine

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

40 min 20min

CARDIO SPEED
WORKOUTS
Weight Easy run/ Active rest/ Weight Yoga asana/ Sprints/ Active rest
training swim/ cycling/ Yoga asana training Hobby jumps, etc.
dance

WHAT TO EAT? EATING RIGHT IS CRUCIAL TO

ENSURE THAT EXERCISE WORKS FOR YOU

Pre-workout 4 R’s of Post workout meal

meal

vitamin C

Zinc
vitamin E
Selenium
Rehydrate Replenish Repair Recover
Have a fruit Drink enough water Replenish the Drink a whey protein Have anti-oxidants
15-20 mins before a to quench your glycogen stores shake to help in the like Vit C, Vit E,
workout or a thirst and then have with a fruit repair processes Selenium, Zinc, etc.,
main meal some more like banana
60-90 mins before for
quick recovery

TOP 5 FOODS TO IMPROVE EXERCISE PERFORMANCE

Good source of BCAA
(branch chain amino acids)

Rich in vitamins
Rich in minerals
Sweet potato

Rich in folic acid

Hand pounded
Arbi

Rich in fibre
Keeps the gut strong Sabudana Good for women Indian superfood
Easy to digest

Rich in iron

RICE TUBERS ALIV

Suran

Prebiotic Garden Cress Seeds

Local

Keeps our hormones balanced

Single polished For skin glow
Avoid brown rice
fat burner
Strong
your recovery

Right ratio of essential to non essential amino acids

WHEY PROTEIN
Consume tender, ripe, dry and the water
Wholesome meal

COCONUT
Speed up

Useful for the older adults who are exercising routinely

Regulates blood pressure
Easy on the stomach Strong immunity