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Equip Fitness News

Double Your Fitness Gains & Minimize Risk

Warm UpFrequency, Intensity, & Duration

These are the key components of your individualized fitness program; they determine it's success and effectiveness in bringing on positive fitness adaptations. Frequency is a measure of how often you stimulate your body with exercise. Intensity determines "how hard" you work yourself. Duration determines how hard you hold a certain yoga pose, how long you run or how much time you spend weight training. The devil is in the details - you want these to be specific to you as an individual based on your fitness level and desired pace of progression. To an extent, increasing one of these can compensate for another. If you are time crunched, for example, and cannot workout for a long duration, you can increase the intensity to maintain positive fitness adaptations.

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The Importance of Stretching and a Warmup


Always warm up first."To improve range of motion and avoid injury, you do need to stretch, but don't ever do it when muscles are cold," warns orthopaedic surgeon William Levine, MD, director of sports medicine at Columbia University Medical Center in New York City. "Always start with some mild aerobic warm-ups to get blood to the tissue before doing any stretching."
Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. "Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band," he explains.

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How to Execute Proper Form

How to Maximise your workout
Recognize that your body needs to rest. Many people are confused about how quickly the body recovers and how often it needs to rest. Remember, when you do any sort of exercise, your muscles tear apart. When they heal, they grow back stronger. However, if you never rest your muscles, they can never heal. Always rest each group of muscles at least two days a week. On the other hand, you do not need to wait several days between working out muscle groups. Studies have shown that working out a muscle group every 48 hours is healthy and effective, as long as the muscles are not overly stressed.

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Strong by Zumba™

Introducing Strong by Zuma™

YouTube Video

Instructors and Trainers

  • Zumba - Abigail (Tuesday)
  • Zumba - Bevil (Thursday & Saturday)
  • Basic Aerobics - Desima (Monday)
  • Aerobics - Brandon (Morning Classes - Mon| Wed| Fri)
  • Super Aerobics - Archie
  • Belly Dancing - Crystal

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