Hinduja believes there are four critical elements to being healthy.
Exercise – “I do a combination of strength training at the gym as well as cardio training to maintain a good heart rate during strenuous activities,” he added.
Nutrition – “It is imperative to get the right amount of calories in all three food macros, which are proteins, carbs and fats. Every once in a while, I indulge and binge eat food items that I enjoy because striking a balance is important.”
Sleep – “I ensure that I get at least seven hours of sleep every day. This helps the body to recover from all the physical and mental stress experienced during the day.”
Weekly massages – “These are very useful in helping the muscles to become rejuvenated and ready for intense physical workouts. Massages also ensure that the muscles are nimble. Stiffness of muscles could lead to injuries,” he says.
Hinduja exercises 10-12 hours per week, which normally comprises of a six-day week, with Monday being the rest day.
“During the week, I’d do two swim sessions of one hour each, one indoor cycling session of 90 minutes and one outdoor cycling session of three hours. This is combined with one short interval run of 45 minutes and a long run of 90 minutes. In addition to these, I do strength training sessions at the gym with my personal trainer. For recovery, I do an hour of yoga or pilates per week. I finish my workouts early in the morning – typically from 5:30 am to 7:30 am,” he says.
Hinduja ensures he is in deficit when it comes to his daily calorie intake to avoid putting on weight. “In this phase, my diet is more tuned to proteins with a mix of carbs and fats. I indulge on weekends with heavy meals, desserts and a few glasses of wine, making sure that I burn these calories during my workout. My breakfast typically comprises of eggs. For lunch, I’d have salad with chicken, fish or any other form of protein. Dinner comprises of rotis with chicken or mutton curry. As I’m allergic to gluten, I have stopped consuming wheat products such as breads, pastas, etc. As race day gets closer, my workouts become longer and more intense. I consume a lot more carbs such as rice and potatoes, especially during lunch and dinner. This diet gives me the additional energy that I need. I also ensure that I have a protein shake after my workouts,” he says.
Music keeps Hinduja’s mind healthy, calm and inspired. “I have several playlists on Spotify for every mood. I have a playlist for running, which typically contains high-intensity western music. When I’m cycling, I love to listen to Bollywood music and during stressful times, I have a playlist that helps calm me down. I listen to different types of music, ranging from Jagjit Singh to Guns N’ Roses,” he shares.
Hinduja says he is more spiritual than religious. “I pray for a few minutes every day. In addition to this, every night, my wife, daughter and I list one thing that we were grateful for that day, no matter how tough or challenging the day has been,” he ends.