Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.

This week’s answers

How do I know how far to push myself or when to stop when I stretch?

Learn to listen to your body when you stretch, you should not stretch to experience severe pain, but it is okay to feel mild discomfort when you stretch. Stretching to experience pain, is not recommended because in the process you can injure yourself.

I have slight scoliosis. What is the necessary exercise program to treat this? Is it curable?

Please consult your physician for exercise recommendations. Exercise cannot treat your condition, but the right exercises performed with correct technique will help you stay fit.

I have been exercising for 3 months now. I find that I’ve lost weight in all places except my tummy. Pl help.

The body loses weight in a genetically pre-determined manner. I suggest you don’t get disheartened, but instead focus on being consistent with exercise and watch your diet. Eat low- fat, nutritious food. And, eventually you will surely get results.

Can I do resistance training with household items?

Yes, surely. Infact, I have released a book as well as a DVD – jaldi fit with namita jain, that teaches you how you can exercise with house-hold props.

I am a mother of 2 kids and getting really fat now. I have never exercised before. Where do I begin?

Start by walking for 30 minutes daily. Gradually increase to 1 hour brisk walking daily. All the best!

Which personal training certificates have the best reputaton in the industry?

Institutes like the a.c.s.m (American college of sports medicine) and a.c.e (American council on exercise) and a.f.a.a (Aerobics and fitness association of America) have a very good reputation.

When weight training, is it important to lower the weights slowly?

Yes, you will get great results if you lift as well as lower weights slowly.

I am in college, gymming regularly. How can I be a trainer?

Study the basics of training with a good institute and get certified to teach.

Why do I have to do flexibility training? Isn’t cardiovascular and resistance training enough?

No doubt cardio exercise and muscle strengthening are important. But stretching is one of the key components of a balanced fitness program. It prevents injury, increases one’s range of movement, promotes relaxation, improves performance and posture, keeps the body agile and reduces stress.

Namita is a Clinical Exercise Specialist and Lifestyle & Weight Management Consultant. She is currently attached to Bombay Hospital as their clinical and wellness specialist.

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