The Hindu Business Line : As active as Jonty!

I'm an epileptic. I'm 24 years old. I've never exercised or played any sport in school and college. However, I'm putting on weight. My parents are against me doing anything active. What should I do to lose weight?

E.V.A.

Jonty Rhodes, the former South African cricketer and a whiz fielder, is an epileptic. In the US, people with epilepsy run marathons. So, it is possible for you to lead a vigorously active life without fear. The sports to be avoided are diving, parachute-jumping, horseback riding, bungee-rope jumping and long-distance swimming.

With your doctor's consent, you can play cricket, football, tennis, etc. Vigorous exercise does not cause seizures as is feared. I suggest you join a group that works out together. This will build up your confidence as well as your parents' and help you lose weight.

Walking (42 minutes), running (20 minutes) or stationary cycling (20 minutes) are great fat-burners.

On your food-front, cut down fats — butter, ghee, nuts, fries, noodles, and oil. Since you're only 24, you'll lose weight very quickly.

My friend, who is a bodybuilder, always insists that I do push-ups to lose weight and become stronger. Will I really burn more calories if I do push-ups instead of running?

Shantaram Rangnekar

I would definitely not advise push-ups for weight-loss. These isolated muscle exercises strain your muscles and tire you pretty quickly. You use up the same amount of energy in one push-up as taking one running step. This is because you carry the same weight — your body-weight — while doing these exercises. However, your arms being weaker will tire quicker than your legs.

To burn calories, you have to do push-ups for 20 minutes continuously. Even then you'll burn just 200 calories per hour, whereas if you run at 9.6 kmph, you can burn 500-600 calories per hour. If you want to strengthen your muscles, opt for weight-training. Push-ups have a limit. Moreover, they elevate your endurance, not your strength.

My knees go `pop' when I do my leg-exercises. Should I consult a doctor?

Kanan

If there's no accompanying pain with the `pop', then it's harmless. If it hurts, consult a sports-medicine specialist.

As you know, a tough substance called cartilage caps the bone-ends and prevents them from rubbing together and wearing off. Sometimes, tiny pieces of cartilage float in the joint's synovial fluid.

When you move your joint, they hit the cartilage caps and make that popping sound. This does not require any treatment except you and your co-exercisers have to bear with that snapping sound!

But if it hurts, it may mean that the cartilage caps are wearing off and you should stop exercising and consult your doctor.

I'm 40 and suffering from a constant nagging discomfort in my left hip joint. My orthopaedist says my joints are inflamed. My blood tests showed I was low in certain vitamins. So, he's put me on these supplements. He has advised me not to exercise. Recently, I consulted a physiotherapist who gave me hot-wax treatment. However, she says I must exercise. Whose advice should I follow? Do I have arthritis?

Rakhi Kapur

All joint inflammations are not necessarily arthritis, so don't waste your energy in worrying. I think your orthopaedist meant that you should not exercise currently until your blood tests show you're back to normal.

I'm confident about this because people with joint inflammation need to exercise. Exercise reaches oxygen to the cartilage and improves the circulation of the synovia — the liquid that keeps the joints lubricated.

However, you have to be a careful exerciser. Avoid running or jogging, as these stress your hip joints. Walking is fine. Cycling and swimming are even better because they put absolutely no pressure on your joints. Continue with your vitamin and physiotherapy course. You'll be just fine.

I have weak calf muscles. While I was playing squash, I felt a snap around the calf region. Since it was hurting, I consulted my doctor. He prescribed ice-treatment. Then he made me flex and point my toes straight ahead and told me I was fine and the leg-muscle would heal within 10 days.

I'm fine now. Is it okay to continue playing squash or will I damage my calves irreparably? Please advise.

Louis Fernandes

There's a simple exercise for strengthening your calf-muscles: Stand. Raise yourself slowly on your toes. As slowly, lower. Repeat 10 times. Next day, do 10-pause-10. Third day, do 10-pause-10-pause-10.

After that, do 10-pause-10-pause-10 every alternate day for a month. Once your calves are strengthened, you can return to playing squash.

(The writer is co-author of the book, `Fitness for Life'.)

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