Recommended candidates appear before the medical board for carrying out their medical tests. It takes 4 to 5 days time for the medical tests to conclude, after which the candidates are sent back.
One of the major tests is the weight checking where the individual has to be in accordance with a fixed Height-to-Weight ratio. It should be within permissible limits i.e. + or – 10%. Therefore every candidate must start focussing on building their body right, in order to pass the medical tests.
Here are the top 5 ways to get in shape:
- Start now, Start slow
Remember that building a body is not a one day job. It requires at least 1 month of continuous exercise and focus, to start seeing some results. Therefore, it’s a good idea to start now.But, when you begin, remember that you listen to your body and make wise decisions. A good idea is, to begin with, suryanamaskar every morning, to get your body ready for other exercises.
-Do 10 Surya namaskars every morning in the beginning.
-Every week give yourself the challenge to do two more sets
Surya namaskar increases blood circulation and every set can make you lose at least 14 calories. It is one of the easiest exercises a novice can begin with and brings calmness into your life.
- Run, walk, run, walk
It is absolutely fine if you have never run. It’s never too late to begin. Every human body has the capability to run, so start now.
-Set a time of 1 hour
-Run for 5 minutes then walk for 10 minutes
-Continue this pattern for 1 Hour
This a simple technique to get your heart rate up and also to burn a lot of calories. As your stamina increases, increase the duration of your run and decrease the duration of your walks. Make this one a habit as it can be done below your building, on your terrace or on your society grounds.
- Swim your way to glory
Swimming is a great exercise and extremely rejuvenating. It is a full body workout.
-start with doing 4 laps continuously
-take a break
-Continue this for 30-45 minutes
This is a great workout if you are starting out. Try to increase the laps and decrease the breaks in between.
- Sweat it out with the team
If you enjoy playing any team sports or any other sport which involves an opponent such as badminton or football, then use it to your benefit.
– While playing the game, focus on your game more
– Be an active part of the team
– Play continuously for at least 30 minutes before taking a break
This is not only a great way to get in shape but also a great way to build your team working skills.
- Eat smart, drink right
Your diet should be clean and full of proteins. A change in eating habits will definitely turn your life around.
-Eliminate baked goods, fried foods & sweetened beverages(coca cola etc) from your diet.
-Eat a heavy breakfast comprising of green vegetables and proteins
-Eat a lighter lunch and an even lighter dinner with more proteins and fewer carbs
-Prefer only a homecooked meal and eliminate junk food from your diet
-Drink at least 7-8 liters of water every day
-Download an app that reminds you to drink water every now and then, if you have difficulty in doing so
Please do not over exaggerate yourself and do not starve yourself. Keep yourself healthy at your own pace and always try to be regular for best results!
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