Generally I can sense it with my nose but for a blog better put figures on wall...
Living in Delhi - NCR sucks in the months of winters...
But I am sure it will continue to happen and people will run their heart out in not so favourable conditions on roads of Delhi-NCR
So if you dare to continue your training and will participate in any sort of physical activity or even breathe in Delhi “Do it at your own RISK”.
Here are top 10 guidelines how to keep up your performance in high pollution days.
1) Wear a Mask every time you step out of your house. We are breathing even when we are not training.
2) If possible invest in an air purifier for your home. Ideally we spend 10-12 hours in our house so breathe better air atleast half the time.
3) Slash training load to half. Try to use a treadmill in air conditioned environment. Speed training for short duration say 30min twice a week is good to maintain your fitness level and long run say for 60-70min is max you should be doing ( if Running Outdoors, use a mask for easy pace run).
4) At any cost please don’t breathe from your mouth. Reduce the speed if you can’t breathe from your nose.
5) You may need to clear your nose and throat multiple times in between the run, don’t hesitate just do it.
6) Do all your recovery / Cross training / Strength training indoors.
7) Rest and Recovery is very important to give your best on Race Day. Even after all the precautions if you get itchy throat, cold, cough etc.. Stop training and see a doctor.
8 ) You can refrain from outdoor workouts if conditions are not favourable. If you don’t have access to a Treadmill ; use a jump rope, do burpees or any other plyometric move to train your heart and lungs quickly.
9) Most of our training was already done before these hazardous conditions arise, stay calm and pray for improvement in air quality by race day.
10) If you have any medial condition or haven’t trained enough don’t try to be a bond and do everything in last few days when climatic conditions are not favourable.
Race will test your physical and mental abilities. It’s dangerous to start training in these conditions.
How to counter adverse affects of pollution??
With increasing toxicity in air. We need to cleanse our Bodies at a much higher rate than usual days..
Top 5 Things you need to do on daily basis to protect yourself and your loved ones from the ill affects of poison in the air.
#1 Have Ginger Honey Lemon Tea ( *Don’t Boil any of the ingredients)
Crushed Ginger 1 Tbsp , HONEY 1 Tbsp , Lemon 1 , 1 tea bag
Put everything in hot water (150ml) Let it brew for 5min and drink.
#2 Burn Camphor in oil diffuser or just smell camphor tied in a cotton cloth (keep it in your pocket )
#3 Have 20-50gms of dark Gur / Jaggery every day
#4 Multi vitamin and Omega 3 supplement is a must.
#5 Berries are high in antioxidants so try to have 2-3 spoonfuls every day Goji Berries, Blueberry , cranberries in the picture.
#KosmicFitness #WeCare #FoodThatWorks
Gagan Arora - Lifestyle Coach & Celebrity Trainer.
Founder Kosmic Fitness, Reebok Master Trainer, ACSM Personal Trainer, Bosu International Master Trainer, Barefoot Training Specialist, Animal Flow Instructor (Global Bodyweight Training), REHAB Trainer, Sports Nutrition Specialist, L1 Pranic Healer...
With 20+ years of experience
For positive impact on your life, I teach Wellness.
