Workout essentials you need in your gym bag

Monday July 2 2018

According to experts, the key to a great worko

According to experts, the key to a great workout is comfort. So when you ensure that you have all you need before heading to the gym, there will not be an excuse to stop. Net photo  

By Zuurah Karungi

It can be annoying when you get to the gym all ready to work out and discover that you have forgotten something that is essential to your workout. To avoid these mishaps and make it even easier to get to the gym, ensure that your gym bag is packed in advance with all the necessary items you need.

Skipping rope
Kevin Onekalit, a gym instructor at Seascallop Bar and Restaurant in Kamwokya, says skipping is more effective than running because it puts the whole body in motion. It will help you burn six to 10 calories a day. It strengthens both the lower and upper body and also increases blood circulation.

“Instead of standing and waiting for your favourite cardio machine, find a spot in the corner and start with a few minutes of light jumping. If you have not jumped rope for a while, jump for a few minutes at a time and then take walking breaks for a great interval workout,” he says.

Onekalit notes that you can also carry dumbbells weighing of one, two and three kilogrammes as more than that could be too heavy. He says: “These are good for muscle strengthening, are simple to carry and can strengthen your back, upper body and triceps, among others.

Raymond Ruyonga, a gym instructor at Namuwongo Market, says it is better you opt for a mat that can be folded and packed in your gym bag. He adds that the mat will come in handy while engaging in exercises such as sit-ups and light stretching.

“Yes, most gyms have mats but having your own means avoiding germs and other bodily fluids and, getting one that is portable, means you can take it anywhere,” Ruyonga advises.

He adds that intensity is one of the more crucial elements of your workouts and, while you do not need a heart rate monitor to check your intensity, it provides you with clear evidence of how hard, or easy you are working. Seeing that continuous heart rate tells you exactly where you are in your target heart rate zone and how harder you must push.

Shoes and water bottle
Onekalit notes that whether your workout involves running or walking, a decent sport shoe is a must. “Injury caused by inappropriate shoes can needlessly derail your fitness or weight loss attempt and investing in a quality shoe can help you prevent foot and ankle damage, and make your workout a more pleasant and comfortable experience, he advises.

“Choosing a proper shoe can help to protect you against common injuries associated with your type of workout. Good shoes can lessen the impact of your step and cushion the foot from heavy landings. In addition, sport or exercise specific shoes can improve your performance, enabling, for example, quick direction changes,” he adds.

Your phone
According to Kevin Onekalit, a gym instructor at Seascallop Bar and Restaurant in Kamwokya, your smartphone is the most important thing you need for a workout. He says aside from music, there are a number of apps and video options to guide you through a workout and these include:
• Motion Traxx - This App is great for guided workouts.
• Pace DJ - This App helps you find the perfect pace for your workouts.
• YouTube - You can find many workout videos on YouTube, ones you can do right at the gym or at home.
• Gym Hero - This App is great for tracking your workouts.