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What are the best exercises and workouts for pregnant women?

woman gymyou are expecting, it is very important to take extra care of your body. The pregnancy phase will bring in a lot of changes to your body and you need to choose a healthy diet and perform workouts to enjoy this phase of life. If you laze around and stay in the bed all the time, it will be difficult for you when the due date approaches. Here are some of the best workouts that will be of immense help to you when you are pregnant.

Walking and swimming are great exercises that can be done even if you are nine months pregnant. When you swim, you will be able to provide adequate movement to your joints without feeling the weight of the little one growing inside your womb. Walking is also a good exercise during this period because it will keep you balanced when you start to gain weight during the phase. Using the treadmills at a gym for women would also be an ideal way to sweat out few extra calories and keep you fit.

It will also be ideal to do weight training at a woman gym under the guidance of an expert trainer. Weight training should not be however practiced without the assistance of a trainer. When you do lift adequate amounts of weight regularly as instructed by your trainer at a reputed fitness gym Malaysia, you will be able to keep your joints and muscles strong. This will help a lot to avoid complications during pregnancy. You will also be able to lift your little one with greater ease if you practice weight training during the pregnancy phase. Make sure that you breathe normally when you are lifting weights. This is very important in order to keep the blood flow normal. You should also perform arm exercises during the pregnancy period to keep your body in shape. Performing exercises during the pregnancy phase will help a lot to get back to the normal body shape after giving birth to your little one. It will also help to get rid of the stretch marks with greater ease.

You should make sure that you get adequate rest every week during this period. It would be ideal to perform workouts from Monday to Friday and take rest during the weekend.

 
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Posted by on November 17, 2014 in Fitness Center

 

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The Best-Kept Workout Secret for a Busy Mom

gym for womenThe easiest way to maximize your small amount of spare time for workouts is ‘interval training’. Interval workouts have been found to burn three times more fat than running twice at a moderately hard and steady speed. Interval workouts are those that mix high intensity levels with lower intensity efforts in alteration. For example, a 20 minute cardio consisting of 2 minutes running on a treadmill pursued by 1 minute total rest. It has been found in research that intermissions burn more calories than working out consistently at a particular level of exertion for an equal amount of time. If you have joined a health club in Malaysia, you can consult your trainer and figure out this aspect to get better results.

To add up to the benefits, the recovery from intervals forces the body to continue the fat burning process for getting energy. This increases the body’s fat burning process post workout during leisure time. It is a win-win situation for busy moms; do less exercise and get more results.

Interval training at fitness gym Malaysia

When you are on a cardio machine on a gym, it is better to make a humble start. Hitting the monitor keys to vary the speed up and down every minute can frustrate beginners. You would not like to create a situation where you would want to leave everything before you have actually started. Thus, it is good to choose a low speed that allows you to walk/jog and then sprint when you are ready.

Specifics

Here is an example of a standard interval training that involves working out slowly and alternating the period of lower intensity with equal period of higher intensity.

  • 3 to 5 minutes – warming up (light jogging, slow movements, low intensity)
  • 1 minute moderate/high intensity followed by 1 minute low intensity (Repeat this six to eight times)
  • 3 to 5 minutes – Cooling down (light jogging, slow movements, low intensity)

Interval training is an ideal workout procedure in a gym for women and gives you more return than your investment.

Warning – If you are facing any health related issues or chronic problems, consult your physician to get medical clearance before starting interval training.

 
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Posted by on October 30, 2014 in Fitness Center

 

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Tips to get your body in good shape

A healthy body that is in perfect shape is something that is loved by all. Here are few tips to help you with a good body shape.

Always keep a check on the food intake. Be conscious about the calories that you take in. Meeting a dietician will help a lot in understanding the right amount of calories that you need to consume in order to manage your weight properly. The Body Mass Index is something that needs to be given prime importance. If you have sufficient body mass according to your height, you will be able to stay pretty.

Your lifestyle has to be maintained in a healthy manner. If you hit the sac early every day and wake up with the sun, you will be able to enjoy your days better. It will keep you energetic all through the day by eliminating the lethargic feel. Your sleep pattern is also quite important in providing you with good health. Proper sleep will help in optimizing your body hormones. The steroids released by your body will all get toned in a healthy manner. The toxic substances in your body will get eliminated without any hassle if your sleep pattern is optimized. This will also help you to keep your weight under control.

Visiting a health club in Malaysia regularly will help you to burn the extra calories and tone your body in the perfect manner. You will be able to keep your muscles rigid and avoid the fat accumulation in your tummy when you perform workouts at a reputed fitness gym Malaysia under the guidance of a professional trainer. Even if you are following all other healthy habits in life, you should not miss out on the regular fitness sessions if you want to stay in good shape. You should visit a gym for women if you want to use the best equipments that will suit the ladies. The equipments at regular gyms might not be customized to provide best results to women.

Stressing out should be avoided as far as possible. Different people react to stress in different ways. Some of you might add weight due to stress while others might lose their body mass. Both these are bad because it occurs in an unhealthy manner. You should hence avoid the situations that will cause you to stress out. Having chocolates and ice creams when you are not in the best of moods is a good way to keep away stress.

Food materials that are low on fat will help to keep a check on the starch level. This will help you to stay in good shape. When the starch levels shoot up in an uncontrolled manner, you might end up in the sick bed too. It will also cause the addition of extra kilos to your body mass in an unhealthy manner. The disproportion that it can create to your body shape is something that can be easily avoided if you take care of your food intake.

If you include these healthy habits in your life, you will be able to enjoy a healthy happy life.

 
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Posted by on October 17, 2014 in Fitness Center

 

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Four Spices: Help to People to have a Flat Stomach

Fitness centre Malaysia It is a dream of many women and men to have a flat stomach because it is healthy and also it improves physical appearance substantially. Some women spend hours in woman gym, working on exercise equipment to tighten their sagging bellies. Fitness centre Malaysia offers an excellent environment to get rid of the stomach fat. Many women and men who frequent fitness centre are hooked on the modern concept of keeping fit, which means exercise and cutting down on calories from daily food. However, there is another method which is prevalent in Asia for centuries and can help in keeping stomach muscles from sagging.

Some spices, particularly cinnamon, ginger, black pepper, and mustard seeds have medicinal qualities which prevent fat from accumulating in the body. Women tend to put a lot of weight during the pregnancy and after childbirth belly muscles slacken, resulting in sagging stomachs. Regular use of cinnamon, ginger, black pepper and mustard seeds prevent the stomach muscles from sagging. These spices have antioxidant qualities that naturally flush body of all toxicants and their regular use also tighten stomach muscles.

1) Cinnamon: Cinnamon is a magic spice that has medicinal quality which helps in keeping blood thin. This increases the flow of blood and keeps metabolism levels very high, which in turn burns calories faster.

2) Ginger: Ginger which is a part of every kitchen, very few people knowoman gymw that it has unique qualities which help in burning fat from the body, this stops fat from accumulating over delicate parts of your body.

3) Black Pepper: All parts of black pepper are good for body, the outer layer has medicinal qualities which assist in burning fat.

4) Mustard Seeds: Mustard seeds contain a mixture of life enhancing vitamins that help in speeding up metabolism.

Apart from these four major spices there are other spices like garlic, rosemary; oregano and net Meg also help in keeping body healthy.

 
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Posted by on June 7, 2014 in Singapore gym

 

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Choosing A Good Fitness Center For Women In Malaysia

women fitness centerStaying fit is very important in order to live life happily. You might spend a lot of time every day for your various needs but might often tend to forget the factors related to your health. This is not a good practice because your health is the most important part. In order to stay fir, you should do workouts every day. This is not something that is applicable to the men alone. Women should also be very careful with their health. Now, there are plenty of fitness centers in Malaysia that are dedicated for women. You can choose a good women fitness center for your daily workouts. If you make a wise choice, you will be able to stay in shape irrespective of your age. Here are few factors that need consideration while making a selection.

Facilities provided

You should try to visit the gym after fixing an appointment before choosing one. This will help you to take a look at the facilities provided. You might need the assistance of a trainer if you are new to the fitness process. You might not know the amount of weight that you must handle and the amount of time you should spend on each training gear. With the effective guidance of a skilled trainer, you will be able to shed a few kilos in an easier manner. You might also need other services like the cardio training facilities and steam bath options. A good fitness centre Malaysia will provide you with all the services required to make your daily workouts a fun experience. An experience that would bring a lot of positive changes in you!

Ease of access

best gym in MalaysiaThe fitness center should not be a far distance from your place of residence. When the place is far, you would gradually find it difficult to make it to the workout session regularly. You should choose a gym that is easily accessible. You should be able to reach the place within a few minutes. This is more important when you are done with your workout session for the day. You would to reach back home as soon as possible and freshen before having your meal. When your home is far away, you might tend to bunk sessions often. This should not happen because you are paying for the services provided and when you miss it on a day, you are paying for a service that you are not availing. Hence, choose a good fitness center is the country that is a few minutes’ drive away from home.

Best rates

You should not choose a gym that charges a lot of money. Do a comparison of the rates prevailing in your area before finalizing on a gym. The best gym in Malaysia will provide you with impeccable services without charging you a fortune. The rates must be competitive or else you should look for another place. You can even use the internet to compare the rates charged by various gyms in your area. Once you understand the rates, it would easier to make a choice.

When you choose your fitness center, do it with care. Your selection will be taking care of your fitness from then on!

 
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Posted by on February 4, 2014 in Uncategorized

 

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Some Reasons Why Gym Is Important For Women

woman gymWhen it comes to women, beauty and health is at first. She does everything to stay healthy and fit, but the most important thing she often overlooks is the importance of gym in attaining good health. In these busy days, women are found coping with busy schedules, and she cannot spare time for her body. She has to get attentive towards her health goals; otherwise she may lose good health and invite various diseases. Hitting the woman gym is a great way to shed down excessive calories along with health benefits. The importance of her health is always a priority as she is the one to manage family and office.

Although, the modern women are getting conscious towards health, but still there are many who ignore their fitness for the sake of family or work load. Being fit is not about achieving zero size body, but more important is to reach the optimum level of health. Hence your body can function well by utilizing your capabilities. A woman body without exercise is like a dull and detrimental creature. Joining a fitness centre for women gives her a wide range of benefits that will enhance her life, physically, mentally and emotionally, as well. The best way to get healthy of course is exercise; there is no fact that could deny this. A regular exercise routine for woman helps to strengthen heart, lungs, and muscles and also give peace of mind. Doing exercise also help to sleep better at night.

Gym for women is proved as the best alternative to fitness as follow:

  • It gets oxygen pumping in the body
  • It strengthens your mussels
  • Can help you lose weight
  • Can lower the risk of cardiovascular diseases in later life
  • Speeds up your metabolism
  • It is a good place to socialize·
  • Encourages team work
  • Gives you a break from the busy life
  • It is good to be outdoors while getting fresh air

If she is in good shape and highlighted curves, then everyone at home and office will appreciate her efforts. Appreciation is the best way to boost your inner confidence and grow more in life. Whether it is about weight loss,

gym for women

achieve that stunning figure, maintaining toned body or only as fit and active, gym can be the best way for a happy and healthy life. Every woman should be proud to be that gorgeous and responsible for her duties that she does in her day. Nevertheless, she has to think for herself and start hitting the gym to welcome her into new life that is healthy, lively, fresh, and beautiful. Do not forget that you are the one who make every place a beautiful world for others!!

 
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Posted by on January 27, 2014 in Uncategorized

 

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