5 Fitness Guides To Help Promote Long-term Success

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Staying fit isn’t just about being skinny, thin or sexy. Fitness entails being able to stay healthy and fit for long-term. It entails having the ability of the body to ward off chronic diseases related to obesity.

 

According to the World Health Organization (WHO), at least 2.8 million people die annually as a result of being overweight or obese. An estimated half a billion adults across the globe were obese in 2008 alone.

 

Many individuals feel the pressure of being fit because of social stigma. However, there’s more to fitness than what meets the eye. In fact, fitness is one important facet in maintaining good health. Any type of regular physical activity can improve your fitness and health. It’s important to just keep moving.

 

Here Are 5 Fitness Guides To Help You Maintain A Fit And Healthy Body

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  1. Work Around Your Schedule

 

Because you are busy with your life and hectic schedule, it is hard to adhere to an exercise routine or fitness regimen with any consistency. However, if you can work around your schedule, you can definitely do some workout.

 

The American Heart Association (AHA) recommends about 150 minutes of moderate intensity workout or about 75 minutes rigorous workout per week. You can do this at your most convenient time. There are many establishments offering a flexible schedule for clients. For example, a gym in Hong Kong is open for 24 hours to accommodate clients with hectic schedules and those who go off work late in the evening.

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  1. Don’t Forget To Warm Up

 

It is especially important to do warm ups before engaging in physical activities. Warm-ups help prevent injury. It is dubbed as a low-level activity that should be completed before more rigorous workouts. It gently prepares the body by increasing the heart rate and boosting circulation. This will increase blood flow to the muscles and loosen the joints.

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  1. Regular Exercise

 

Exercising regularly is important to make sure the body is healthy. It reduces the risk for various diseases like cardiovascular diseases, type 2 diabetes, and stroke. Apart from these, it reduces the risk of being obese and overweight. Thus, making sure you are physically active on a regular basis is pivotal in achieving a healthy and fit body.

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  1. Make It Fun

 

Making the workout fun will make you regard exercise as a happy and exciting experience rather than a punishment. You can do this by blasting motivational tunes and going to the gym in Hong Kong with friends. Regardless of which ice breaker you choose, the important thing is, it makes you excited to workout daily.

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  1. Look For A Workout Buddy

Working out alone may be lonely sometimes. Aside from that, it makes you lazy to continue with working out. However, if you have someone who will join you throughout your exercise routine, you will feel motivated and energized. Hence, look for someone who also wants to become physically fit too, like your partner, best friend or workmate.

 

Working out can be fun and at the same time, beneficial to the body. Having a healthy body is important nowadays especially that the world is bombarded with the emergence of the digital world. This is where people spend most of their time in front of computers or gadgets. People lack physical activity that increases the risk of many chronic and potentially fatal diseases. Exercise regularly to achieve not only a fit body but a healthy mind and soul too.

11 Worst Gym Habits Even YOU Are Guilty Of

 

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Bodybuilding may not be as complex as rocket science or neurosurgery but it also takes extreme patience, hard work and discipline. If you have decided to hit the gym in Hong Kong, the best way to do it is to know the proper rules and etiquettes to avoid annoying your potential gym mates.

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How Should I Behave Inside the Gym?

 

Just like the society in whole, gyms have their own set of rules and regulations. Here are some of the worst gym habits that we should avoid:

 

  1. Not wearing proper gym clothes. Don’t come to the gym wearing your office clothes, nor should you wear clothes that would make your gym mates uncomfortable.
  2. Not thinking about safety first. Your safety should always come first whenever you are going to a gym in Hong Kong. Don’t drop heavy equipment because you may hurt yourself or your instructor. If you can’t lift it, ask for assistance to adjust the weight.
  3. Talking too loud. If you are going to run, use your legs and not your mouth. Running on the treadmill produces more sweat compared to running your mouth. Besides, who likes a chatterbox?
  4. Leaving gym equipment behind. If you are going to use gym equipment, make sure that you put it back where it belongs. Misplaced gym equipment can lead to accidents.
  5. Sweating all over the floor. Before leaving, make sure that you don’t have a puddle of sweat. Use a rug to wipe it out.
  6. Not thinking about other people’s space. Other people need to use the gym as well so mind your space whenever you are breaking a sweat. Not doing so can sometimes lead to accidents, too.
  7. Greed. Use one gym equipment at a time. Don’t take it unless you are going to use it immediately. Taking gym equipment without actually using it can upset other people.
  8. Bringing unnecessary stuff. Don’t bring your designer bag, your limited edition Nike shoes, your Apple Watch and your other cool belongings inside the gym. There is a designated locker for you and that is where your things belong while you are inside the gym facility. Bring only what you need for your workout.
  9. Long showers. Avoid staying in the shower for too long. Remember, there is a queue of sweaty gym members waiting for you to finish. If you want a long and relaxing bath, do it in your own place!
  10. Arriving late. Respect your gym instructor’s time. Time is gold and if you are going to waste it, do not involve other people. Don’t come late even if other people are.
  11. Quitting because you feel lazy. This is probably the worst gym habit to pick up. Some people start going to the gym and working out, but after a month or two, they disappear! All your hard work will go down the drain if you just suddenly quit. If working out is hard for you, start slowly but surely. Don’t go all in only to give up in the middle of your program.

Athletic young brunette social networking and texting during a class at the gym; Shutterstock ID 167065379; PO: license(14259)

Your training program will evolve as you progress. It will become tougher. This is why you should remember your reason for going to the gym so that you will feel inspired whenever you work out. The healthier and sexier you is right around the corner!

Going the Extra Mile at the Gym: Fitness Tips

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Getting in shape and staying fit takes lifelong dedication, but with the right attitude and strategic planning, achieving the results you want is a piece of cake.

First and foremost, find a form of exercise you truly enjoy. If you like running, then you should do the following to maximize each and every workout. For example:

 

  • Use the first five minutes of your run to warm up your muscles.

 

  • Learn the proper breathing techniques needed so you don’t become winded.

 

  • Use music to help you stay focused when setting your pace.

 

  • Alternate the incline to burn more calories. If you’re outdoors, focus on the top of the hill instead of your feet. This open your airways so you can breathe easier.

 

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Cardio
If you are hitting the gym in Hong Kong, there are many different types of cardio you can do to get in shape. To get the most out of you daily workout, take a look at the tips below:

 

  • Push yourself to do five extra minutes. You will burn approximately 50 extra calories each time your exercise.

 

  • If you love using the elliptical, take things up a notch and increase the resistance settings. Aim for 140 to 160 strides per minute to burn even more calories.

 

  • Interval training is only for runners. Whether you’re using walking on a treadmill or swimming in the pool, these short bursts of intense exercise helps to burn more belly fat.

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Strength Training
If you want sleek and sculpted muscles, you have to lift weights. That doesn’t mean you need to lift 200 pounds, but you do need to focus on enough weight and repetitions in order to see results. Proper form should be your focus when strength training. Improper form can lead to painful injuries. In addition, don’t stick to only barbells. There are many different ways to lift weights such as kettle balls, resistance bands and stability balls, all of which you can use to define your muscles.

Yoga at the MJCC

Yoga
Don’t underestimate the power of yoga. Although it’s not an intense form of exercise, it still burns calories and also helps to lengthen your muscles. Proper stretching and mindfulness will help to relax you, and it’s a nice change of pace from your hardcore workouts.

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To avoid getting sick while at the gym in Hong Kong, always wipe down any equipment before using it. When deciding on which type of class sign up for, why not try a few out to see which you like more? Although you love the way spinning class looks from the outside, you wouldn’t want to pay for a class that is too difficult.

The most important thing to keep in mind is that regardless of which type of exercise regimen you choose, you need to have fun while doing it.Being healthy and getting in shape doesn’t need to feel like work.