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Two for the muscle

David AzIz
Director-Automotive Products - Mohsin Haider Darwish
Exercise regimen includes swimming and bodybuilding

David Aziz got his earliest exercise swimming in the Tigris river. “Our house was close to the river, and my dad and my uncles were good swimmers. So it was natural for me to follow.”

The talent that saw him winning swimming competitions and even working as a lifeguard while at university is combined with an intense passion for the exercise even now. “I am training my daughter to swim and she often tells me that I am not having enough fun. And it is true that I am very serious about swimming. It provides great exercise and shapes your body very well.”

If it weren’t for a busy schedule, he would go swimming at least once a week. “Still, it is something I try to make time for.” Bodybuilding is another favoured exercise for him though he says you have got to respect age as you practise it. He believes regular exercise is essential from a health perspective. “Medical research has proved that being active is good for you. So, even if I don’t have time for proper exercise, I’ll just take a quick walking tour around the office. But I think sports are a great way to keep fit,” he says, and adds with a smile, “I’m even trying to learn cricket.”

Steady does it

S Kasthurirengan
General manager- Towell Auto Centre
Exercise regimen include daily workouts at the gym, and two hours of sports such as badminton, twice a week

This general manager was told, when he first got here, that he would start taking afternoon naps because of the break shift, and be sure to put on weight. Says Kasthurirengan, “I was very sure that I didn’t want to fall into that trap. But I still gained weight in my first two years here. Then I decided that I would spend the break going to the gym.” The decision worked. His afternoon workouts, where he varies between cardio and weights, among others, are now part of a consistent fitness routine. In a scenario where work-days often get stretched into 12 hours, the afternoon exercise session, followed by a shower, provides a fresh start to the day for him. “Being physically and mentally alert is extremely important for decision makers. When you are fit, you handle pressure better.” He adds that it is important to do what you like when it comes to fine-tuning your fitness routine and picking your modes of exercise. “If you’re forcing yourself to do something, you’ll only do it as long as the force is there.” As a rule, he also avoids late-night parties and eating at odd times. “Actually, when it comes to getting fit and staying fit, will-power is what you need most. When you stick to routines, you stay fit.”

On top form

Antonio Zamora
Director of Operations – Oman and general manager, Al Bustan Palace Hotel
Exercise regimen include working out at the gym thrice a week

At seven on a crisp winter morning, Antonio Zamora is sweating it out in the gym, joking with his trainer and with us. As he starts to do some ab crunches, he quips, “Keep in mind that I have already done these. Now I am doing some more so that you can get your pictures.” What he likes most about exercising is the sensation at the end of it. “When you have worked up a sweat, after a good exercise session, there is such a sense of well-being. It is a similar feeling after playing a hard game of squash.” Zamora played the game regularly until he injured his knees, but he hopes to get back to it sometime soon.

Meanwhile, sport has always been a part of Zamora’s life. “I spent my formative years in South America. There, if we weren’t studying or sleeping, we were playing soccer. When I moved to the States, I also played tennis.” He works out regularly because he loses his appetite as well as weight if he doesn’t.

He vouches for the motivation that comes from working with a personal trainer. “It adds determination.” Also, Zamora enjoys vegetables, fruits and fish, and does not really like chocolates or colas. “I am fortunate because of my preferences. In essence, I am always on a diet.”

Fitness tips for executives

1. Start off with walking for about 25 minutes a day, three times a week. If you don’t have any injuries, graduate to running for the same amount of time, at the same frequency per week. “This is the easiest exercise to start with to improve your body and it is good for the heart.”

2. Once you have decided to go to a gym, you can move on to adding more power and variety to your exercise routine. Include 25 minutes on the treadmill and exercycle, two to three times a week. Avoid the over-motivation trap. “Stretching the sessions to six times a week could stress the body.”

3. Three sets of crunches, followed by repetitions depending on your fitness and comfort level, are recommended. “It is important to stay below your 100 per cent at first.” Work out at your own personal pace, under supervision, so that you can improve your fitness gradually.

4. Part of the chest exercises repertoire, push ups should also be done in three sets, with three repetitions. This works as a self-test to see how fit you are. “Dips also add to the benefits of the cardiovascular exercises: running and cycling.” They increase upper-body strength, and promote balance between the upper and lower body.

5. Spinning or studio cycling is another recommendation. It builds leg strength, without any load bearing, reducing the risk of injury. It also optimises fat burning and is a good way to work the cardiovascular system, which comprises the heart and the lungs. “You can use your heart rate as a monitor while spinning.”

6. “A mixture of aerobic exercise and weights, Body Pump works well to change body shape.” It also improves muscle tone and definition without interfering with bulk. The weights used range from one to five kilos and are combined with a step routine. All the major muscle groups are worked out as part of Body Pump.

7. Group exercises, among them aerobics, add a social component to a fitness routine. Working out in company can be a very good motivator. “Being part of a group makes exercise more fun.” Aerobics are considered particularly good for weight control. They also relax tense muscles and, in the process, relieve the body’s stress response.

8. They are considered among the most difficult of bodyweight exercises but they are quite functional. “They target different areas involving a lot of muscle.” So they also work as a good warm-up. Three sets of chin ups are a good number to start with. Remember also to inhale as you start and exhale on descent.