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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 most common health benefits provided by regular workouts

woman gymWhen you wake up in the morning every day, finish off your morning chores and reach your workplace, do you feel lethargic at least on some days? Have you been gaining weight in the past few years, even though you haven’t brought a great change to your daily diets? You might be facing both these problems due to the lack of physical workouts. When you perform physical exercises on a regular basis, you will be able to manage your weight well, stay energetic all day long and also enjoy plenty of other benefits. Let us take a look at the major benefits offered by regular workouts.

Managing blood pressure levels and hence keeping your heart healthy is a great benefit that you get to enjoy if you perform workouts regularly at a good gym for women. When you use the treadmills and other modern equipments, you will be able to make sure that the blood flow is optimized. When the blood flows through your body without any issues, you will be able to keep away plenty of common diseases too. Your muscles and ligaments will be stronger when the blood flow is normal.

Obesity is an issue that is faced by quite a lot of people. The reason behind this is irregular eating habits and unhealthy diets. Your work life might be stopping you from living on a healthy diet and enjoying a healthy good schedule every day. When you consume plenty of junk food, you will add a lot of weight and also invite plenty of ailments along with it. With regular workouts, you can keep away obesity to a great extend. When you visit a women gym in Singapore regularly, you will be able to burn off a lot of calories and keep yourself in good shape. You will be provided with the assistance of a professional trainer if you attend a good gym and this will be of great help in choosing the right set of exercises to suit your body conditions.

When you use the modern equipments at the top fitness centers, you will be able to flush out many of the toxic materials that pose a threat to your health. This is because the process helps in enhancing blood circulation to a great extend. You will also be able to keep your muscles and joints stronger when you engage in physical exercises on a regular basis. Your immune system will also become stronger when you perform physical exercises regularly.

You will be able to sleep better when you perform exercises regularly. This will bring along a lot of health benefits too. Most of the time, people do everything necessary to keep them fit and healthy but forget the importance of sleep. When you stay up late in the night due to your work schedules or other reasons, you will be prone to ailments. If you make it a point to perform workouts early in the morning before going to work, you will be able to spend your day with confidence and sleep well at night.

Hence, regular physical exercises will bring in a lot of changes to your life and keep you fit and healthy.

Original Post:- http://www.contoursexpress.com.sg/2014/the-most-common-health-benefits-provided-by-regular-workouts/

 
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Posted by on November 4, 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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Importance of exercise during pregnancy

women fitness centerThe phase during which you are preparing to welcome your little one to the world is definitely one of the most interesting days in your life. You need to however take good care of your health during this phase in order to live your life without any troubles. You should understand that the pregnancy period can bring in great changes to your body and proper care should be taken in order to stay in good shape. Workouts at a good women fitness center are very much essential during the pregnancy period. Let us take a look at the reasons for this.

Manage your weight

There would be great changes in your body mass during the pregnancy period. You will start gaining weight and this might bring in adverse affects to your body shape and overall health if proper care is not taken. When you perform exercises at a gym, you will be able to keep the body mass under control. You do not have to lift heavy weights at the gym during the pregnancy period. All you have to do is to follow the instructions of a qualified trainer at a reputed health club in Singapore and perform suitable workouts to keep your body in good shape.

Boost up energy levels

When you perform exercises, it will definitely boost your energy levels. Normally, you will feel lethargic and would feel like whiling away your time in your couch in front of the television sets or stay in your bedroom enjoying the coziness of your blanket. This is not a healthy practice at all. You should start doing exercises at a gym close to your home in order to enhance your energy levels and to stay fit and healthy.

Reduce the possibility of diabetes

Pregnancy period will bring in great changes to your hormone levels and body conditions. This is the period during which your body is prone to type 2 diabetes and other body ailments. When you perform exercises on a regular basis, the blood circulation would be optimized and you will be able to avoid the need for insulin injections. You will be able to keep away type 2 diabetes to a good extend when you perform physical exercises at a fitness centre on a regular basis.

Labor and delivery would be easier

When you perform exercises during the phase, your body will be healthier and flexible. This will be of great help when you go into the labor room on the due date. The delivery process would be easier if you were performing workouts regularly. You will be able to move your body with greater ease and the whole process will get completed in a much smoother manner compared to that of a person who did no workout at all during the pregnancy period.

Getting back the body shape after childbirth

When you give birth to your little one, your body will again go through tremendous changes. Since the womb gets empty after this process, you will lose weight. Some of you might gain weight due to the medications and food habits that you choose during this period. If you are a person who had done workouts during the pregnancy period you will be able to get back to a good body shape with ease.

 
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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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