Posts Tagged ‘fitology’

Seven Essential Movements in Personal Training

Written by Fitology Malaysia on . Posted in Fitology News, Trainer's Blog, Uncategorized, What's New

By Errol Fung

Oftentimes when we think about exercise and going to the gym, we think classes, machines and free weights. Most gym-goers visit the gym to train aesthetics and work on a single muscle group. Common goals are to get bigger biceps, toned triceps and a bigger chest.

A major downside to training aesthetics, or what some call “vanity muscles”, is that this kind of training often does not help to increase your quality of life by making everyday activities easier.

On the flipside of aesthetic training is what the fitness industry calls functional training. This means, training your muscles to do what it’s supposed to do, and working more muscles in compound movements. In simpler terms, getting more results with less work.

There are seven primal movements that your body was made to do. These are:

Push

The muscles involved in pushing are the triceps and chest. These are common vanity muscles for the ladies and gents alike.

What is it good for?

Toning fUntitledlabby arms, firming up the chest and provide some lifting effect. Time to perk up those babies, you hold the power girl!

Pull

Pulling is a very common everday movement. If you know how to push, you must know how to pull. Pulling works your legal guns (biceps. Just in case you didn’t know) and back muscles.

What is it good for?

These are fantastic for your posture from a long day behind the desk. It also works wonders for your confidence!

Squat

My oh my! Squats, squats and squats.. The squat should be staple to a workout as handbags, shoes and shades are to the Malaysian woman. Apart from working the thighs, think how amazing a round and firm butt would look in those tight designer jeans!

What is it good for?Pic 2

That Kim K. or the J. Lo look. Well, perhaps, not as bodacious but, you catch my drift.

Lunge

A close partner to the squat, the lunge is another important movement that we need to master. In order to be fit and healthy, we need to be able to get up from the floor and stand with minimal limitations. This exercise helps the body to stay limber into our golden years. It also helps to kick up those hamstrings and force the cellulite away for a more toned look.

What is it good for? Maintaining movement and strength in the lower body and ensuring your thighs look as hot as your round firm butt!

Twist

This is one of the easiest and most natural of the seven movements. I have had clients who didn’t even know that they could twist! Our desk-bound existence has made us forget what its like to use our body. Twisting actively fires the core muscles and promotes our underlying physical stability.

What is it good for?

Maintaining balance when we are active, it also helps to tone your abs!

Bend

To bend may also mean to lift, and it is another fundamental movement that is used in our daily lives. When we bend, this helps us work that toned back that we all dream for, but beware how you bend it involves the integrity of our spine. Many a time, injuries like slipped discs or prolapsed discs happen due to a weak back or a bad bend form when lifting things.

What is it good for?

Preventing spine injuries and giving you a nice toned back!

pic 3Walking, running and jumping

How many steps do we take a day? 1000? 2000? More than 2000? It is estimated that the average desk jockey usually takes anywhere from 3000-6000 steps a day. The walking movement is critical as it is the most commonly used of all the movement patterns in our daily lives.

What is it good for?

Healthy and strong joints, to ensure that stay moving and pain free into your old age. It also keeps your cardiovascular system in check, helps burn fat and keeps you breathing right!

 

Do you have questions regarding any of the seven movements? Send us a message on our facebook page (fb.com/fitology) and we will get back to your questions as soon as we are able!

 

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Why Yoga? Ten Reasons to Catch a Class Today

Written by Fitology Malaysia on . Posted in Fitology News, Fitology Yoga Blog

By Carrin Lee

As a regular yoga practitioner and teacher, I’ve often received enquiries on whether by practicing yoga it will help to meet a specific need. Will I be able to lose weight? Will it help to reduce my knee pain? How will it help my body alignment? What can it do for my lower back issues?

There are a great many benefits to be found from consistent and regular yoga matt practice. Here are 10 real reasons why you should start practicing yoga.

1) Use your HEAD

Yoga helps ease stress by decreasing the fight or flight response.Carrin-Lotus

2) It’s your HEART that counts

Studies have shown that yoga practice lowers blood pressure, improves blood flow, and may also reduce atherosclerosis.

3) Cover your BACK

Regular sessions provide short-term (and possible long-term) relief from chronic lower back pain.

4) Breathe easy

Sixty five minutes of yoga a day lowers the use of asthma medication. Yoga has also been found to lower the vagal reactivity that precedes asthma attacks.

5) From strength to strength

Regular practice promotes long-term flexibility by making muscles more elastic.

Yoga Back Bridge6) Limber up!

Stretching and strengthening the yoga way leads to less pain and better all-round functional movement.

7) Be full of beans!

Two 90-minute yoga sessions a week can reduce fatigue by 57 per cent.

8) Get back on your feet

Yoga is good for your overall health. Just two weekly 90-minute yoga sessions can lower inflammation by 20 per cent.

9) Bye bye cramps!

Yoga lowers the levels of hormones that cause menstrual cramps.

10) Give your sex life a boost

Regular yoga raises arousal and lubrication by increasing blood flow.

If you have any questions on how Fitology Yoga can help you, do email us at: yoga@fitology.my.

For more information on Fitology Yoga group classes or to book your private training sesssion, check out www.fitology.my/fitology_yoga, or call +60 3 2201 4311 today!

 

 

 

Healthy Wisdom from the Ancients

Written by Fitology on . Posted in Fitology Yoga Blog

“When your body, mind and soul are healthy and harmonious, you will bring health and harmony to those around you and health and harmony into the world- not by withdrawing from the world but by being a healthy living organ of the body of humanity.”

– B.K.S. Iyengar, from The Tree of Yoga

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The practice of yoga is centuries old, (some research dates its origins back to the Bronze Age), but yoga only appeared in the Western world’s consciousness in the 1980’s.

Despite it’s late appearance, its popularity has spread like wildfire. Suddenly, anybody who is anybody – from Jennifer Aniston to Jon Bon Jovi – is a yoga practitioner. It has become the ultimate prescription for the body beautiful, with celebrities like Gisele Bündchen, being quoted in Vogue magazine as saying that after giving birth, she regained her figure with nothing more than a yoga mat.

But what really does the practice of Yoga entail? What are its benefits? And is it really for everybody?

One of the six orthodox schools of Hindu philosophy, Yoga is a defined as a generic term for the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace, or uniting our consciousness with universal consciousness.

On a more practical level, it is a way of balancing the body, breath, emotions and mind through the practise of asana (postures), pranayama (breathing techniques), mudra (gestures), bandha (locks), shatkarma (cleansing and detoxification practices) and/or dhyana (meditation). It’s like transforming a lazy body into a vibrant body and a dull mind into an active, observant and aware one.

While it is commonly assumed that Yoga is about being “bendy”, there is a lot more to it than just that.

“It’s about showing up to your mat consistently not knowing what’s going to happen and being ok with that. It’s about rehabilitating yourself and not believing the ‘experts’ when they say you are too injured or too old. It’s about believing that you can do anything even if it’s the most scariest impossible thing you could ever dream of,” says Carrin Lee, who is a long-time yoga practitioner and trainer. “It’s about uncovering who you really are. Yoga is about discovering that most of the crazy thoughts in your head are not true. It’s about being healthy without pushing yourself to your limit. It’s about slowing down to get strong. It’s about breathing and moving and smiling on the inside,” she adds.

An article in osteopathic.com, the website for the American Osteopathic association states that regular yoga practice has “physical, mental and spiritual benefits”. Not only can it help reduce chronic pain, it can also help to lessen stress and its associated risks such as raised blood pressure and insomnia.

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So whom is yoga for?

According to Lee, yoga is suitable for most adults of any age or physical condition. “As it is relatively not very strenuous, even those with physical limitations can enjoy and benefit from Yoga,” she says, “Still if you have any chronic or acute illnesses, or if you have any doubts please check it with your doctor first”.

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Yoga group classes commence at Fitology on July 1, and will be taught by Ms Carrin Lee. Kindly check our website www.fitology.my for pricing details and our weekly schedule.

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  • Lee Choong Woh - 80yrs

    Feel alert and energetic after my first 360 session at Fitology. The exercise, FIR and massage has loosened up my leg, back and shoulder muscles. Even my eyesight is sharper!

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    Enjoyed my 2nd session today at Fitology! I feel damn good & burned maximum fat with the least amount of effort! Losing 15kg in 3mths is POSSIBLE!.

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    I love the 1 hour full body sports recovery massage!!! Its my treat today for burning 337kcal during my 30min personal trainer workout + 200kcal in the FIR. TOTAL= 537kcal burned today!