Month: November 2017 (page 2 of 2)

Zumba Fitness the real deal

Zumba photo

Photo by Isaiosc

With its millions of people sweating it out on upbeat latino tunes, Zumba fitness has definitely left its mark on the fitness scene. For better or worse.

If you’ve ever walked in a traditional gym, you’ve probably noticed that some space – sometimes even full floors – is dedicated to group training with programs ranging from spinning classes to Tae Bo-inspired workouts. Fitness enthusiasts and weekend warriors alike are hungry for variety and always on the lookout for new, hopefully revolutionary ways to lose unwanted pounds with a minimum of effort.

The Zumba fitness craze is a testament to this : easy to pick and hard to put down, zumba classes mix dance with fitness moves seamlessly in an attempt to make the classes less hard for beginners, more fun and seemingly less taxing on the body. Although I’d love to sing its praises, there are a few things about that conga-driven fad that bother me.

Hard on the joints

Whether it’s merengue, reggaeton or salsaton, Zumba will have you jump around like it’s 1992 all over again. Needless to say, this constant stress on the knees and ankles is not exactly good for your joints. Besides, Zumba sessions typically last about 60 minutes and involve deep lunges, ankle twists and other rhythm-laced moves that will give your physiotherapist night sweats.

The issue is not intensity here, but duration: working out for 60 minutes using a variety of exercices and balancing upper and lower body is perfectly fine even for people with weak joints. Problems arise when you spend a whole hour doing the same moves, however often the music style you’re doing those moves on changes.

I don’t deny it, a Zumba training session will get your heart pumping and your feet stomping. But is it enough to warrant and effective and efficient work out ?

This training method focuses heavily on cardio-vascular stress to promote fat loss. What its conceptors forgot though, is the importance of resistance. After a month or two of zumba training you will have become a club (or ballroom) legend with your limitless moves and swag, but you’ll also have stagnated a big deal in the muscle toning department.

Aside from involving pretty much only your legs and heart during the work out, Zumba will leave the rest of your body intact of any stress. You won’t feel any soreness in the upper body afterwards and I can guarantee that common problems areas like tricpes in women or abdomen in men are largely left unaddressed.

Bootcamps have you covered

Although it’s very tempting to try something new like Zumba, I would advise you to rather stick to tried and true methods. Our Bootcamps combine the full spectrum of fitness exercises and you will get a much bigger bang for your buck. Functional training, plyometrics, pure cardio, body weight resistance…It’s all there in our bootcamps! I know I might come across as reactionary and rigid, for once I don’t really mind: Zumba fitness is not what you need if you’re looking for solid, long-term results.

Pay us a visit and we’ll happily discuss with you what type of training suits you best.

Contact the Aspire Club or any of the personal trainers and fitness coaches at Fitcorp Asia in Bangkok on 02 229 4114 or email us

Fantastic Fitness Benefits Of Jogging

Jogging photoJogging is a great way to improve your fitness. Not only does it allow you to get some fresh air and have some alone time but it also has countless health benefits. In this article I am going to be discussing four of these benefits in greater detail.

1) INCREASED CARDIOVASCULAR FITNESS:- One of the main benefits of regular jogging is increased cardiovascular fitness. Cardiovascular fitness refers to how efficient your body is at using oxygen. Your cardiovascular fitness can improve in two ways. First, your heart, lungs, blood vessels and lymph vessels can get better at delivering oxygen to the muscles that require it. Secondly, your muscles can get better at utilising the oxygen that is delivered to them. Increased cardiovascular fitness has a number of health benefits which include greater endurance and lower blood pressure.

2) LOWER BLOOD PRESSURE:- High blood pressure damages the blood vessels in your body which restricts the flow of blood to and from your vital organs. This can lead to major organ damage and also increases your risk of heart disease. High levels of fitness have been linked with reduced blood pressure. Therefore, regular jogging can lower your blood pressure and minimise the risks associated with this disease.

3) GREATER ENDURANCE:- As discussed above, regular jogging improves your cardiovascular fitness which makes your body more efficient at utilising oxygen. Oxygen allows your body to release the energy from the foods you eat. So the greater your fitness becomes, the more energy you can generate during exercise. This improves your overall endurance and allows you to jog faster and longer.

4) CANCER PREVENTION:- There are countless studies that suggest cardiovascular exercises such as jogging can help prevent cancer. A number of suggestions have been put forward as to why this is. One suggestion is that regular exercise strengthens your immune system and improves your body’s ability to fight cancerous growths. Another theory is that exercise increases the rate at which your body excretes waste products and so these harmful materials are in your body for shorter periods of time.

As you can see there are plenty of reasons to start making jogging part of your lifestyle. So next time the weather is nice why not skip the gym, grab your trainers and hit the road? You will still get a good workout and will also be able to enjoy the fantastic benefits listed in this article.

Best Time for Exercise to Weight Lose

fitness photo

Photo by Fit Approach

Basically, sports can be done anytime and anywhere. But for those of you who are in a weight loss program, there are certain times that are well done in order to weight lose can be more effective.

When exactly that time?

Compared to sports in the afternoon or evening, many studies say the best time to exercise is in the morning. Especially if the sport is done when the stomach is empty or before you eat breakfast. Research conducted by Gonzales GT in 2013 showed that exercise before breakfast can burn 20% more body fat. This is because when you exercise when the stomach is empty, the body’s metabolism will increase so that the burning of calories will be more and more.

An empty stomach in the morning also causes the body to adjust the production of insulin hormone. This hormone will work more sensitively to help the body absorb nutrients from food and channel it to the muscles and liver much better. In addition, with the morning exercise you can avoid hunger throughout the day.

Supported by research conducted by Lara Carlson, PhD, at the American College of Sports Medicine, if you exercise in the morning, physical activity can also make the body release endorphins hormone. It is this hormone that stimulates you to choose a healthier diet. It is suitable for you who are in the diet program to weight lose, right?

Proper Foods Consumed Before and After Fitness

excercise photo

Photo by SeeBee2189

Combining a healthy and balanced diet with regular exercise is the best way to achieve an ideal and healthy body shape. But often the lack of knowledge about the types of foods that are good for the body, instead of successfully losing weight by exercising, but we just destroy it by eating food is not right after exercise.

Russell Bateman, model and celebrity coaches like Ellie Goulding and Suki Waterhouse, gave us recommendations on what foods we should eat before and after the exercise, as quoted by the Independent:

Before practice: Nuts

Nuts are a good source of healthy fats, as they help keep your body’s blood sugar levels steady for an extended period of time.

Before exercising, Russell Bateman recommends eating a handful of organic almonds or macadamia nuts with organic espresso coffee. Caffeine is believed to stimulate the central nervous system and can improve athletic performance.

Before practice: Eggs

Many dieters only use egg whites. When they cook eggs with egg yolks are considered fatty. However Bateman suggests eating whole eggs before practice.

“Do not throw egg yolk, because it is full of essential nutrients, such as Vitamin D, which can help increase weight.

After exercise: whey protein

Many people may associate protein supplements with weight, but Bateman says whey protein can help improve your body after exhausting exercise.

“Whey proteins in the ideal liquid form are consumed post-exercise because they are digested quickly.The whey protein supports protein synthesis and tissue repair, it’s also good for muscle gain, if you aim for a tone that you lose weight,” explains Russell Bateman.

After practice: Salmon

Salmon is one of the best foods to eat, especially if we want to stay lean and healthy. Whether cooked with baked goods, or smoked. Oily fish is a source of foods rich in protein and Omega-3 fatty acids, which help protect the body’s cell membranes and keep the body from attacking the disease.

After exercise: Green vegetables

Be sure to eat lots of green vegetables such as kale, broccoli, and spinach. “Green leafy vegetables are the richest source of calories rich in nutrients and vitamins, and in green vegetables also contain minerals and enzymes, which can help eliminate fat.” said Bateman.

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