Start Where You Are

Kat Owens

When it comes to trying something new, for many of us our instinct is to retreat. We go to a space of doubt rather than a space of curiosity. This is completely normal. We’re creatures of comfort! The unknown is a vulnerable place and it’s a lot easier to cozy up in our comfort zone. Starting a yoga practice can be especially intimidating. If you google the word ‘yoga’ you’re confronted (for the most part) with young, fit bodies bending in dizzying ways. It looks anything but inviting and calming. But in reality the practice of yoga is so much more than fancy postures; it is a practice of self-care and coming home to yourself. Simply put, yoga means union. Union between the body and the mind through the breath.
And the best part? It meets you where you are. It’s never too late to try. Maybe you’re healing from an injury. Maybe you have a meditation practice and are curious about the deeper philosophical aspects of yoga. Maybe you’re an avid and intense cyclist or runner. Maybe you’re super stressed out and tired most of the day. Regardless of your unique biography, if you can breathe you can begin.
The four-week Introduction to Yoga course at The Room is suitable for all levels and is a great way to start or continue your practice. Incorporating yoga poses, breath-work, meditation, and yoga philosophy, each session will build on the previous one so by the end you will have a solid yoga foundation.
So if you have any curiosity, don’t retreat—chase it and come join!
Date : Starting April 18, Every Tuesday
Time :
Morning Course – 9.30 am (Kat Owens)
Evening Course – 7.30 pm (Sahar Zaky)
Call 02/ 4444 945 or email info@theroom.ae to enroll or know more.

What is functional training and why should I join a SHAPE class at THE ROOM Abu Dhabi?

Mim Kleiberg

Let’s first start with the ‘Why Should I join a SHAPE class?’

In short, SHAPE is

FUN – ENERGETIC – EFFECTIVE – SAFE – CARDIO – STRENGTH – INTERVAL TRAINING

At THE ROOM our SHAPE classes are led by highly skilled instructors in sessions with limited participants to ensure correct posture and movement. Classes are given with safety of the participants in mind. As numbers are limited the trainer can offer and monitor various degrees of difficulty of exercises that are given to participants to meet individual needs.
Classes combine functional movement with cardiovascular interval training to create an all in one class to burn fat and boost the metabolism.

Let’s get somewhat deeper in the strengthening component of the SHAPE classes at THE ROOM. What exactly is functional training?
Functional Training is a form of exercise which strengthens the body to support everyday movement, balance and control. It prepares your muscles for the work that these muscles perform in everyday life and prevents injury by aiding movement. Whilst the majority of functional training can be done with no equipment but your own body, weights and exercise, training aids can be used to boost the strength of muscles over certain planes of movement. Training aids include kettle bells, smash balls, ropes, suspension trainers and jump boxes.
Natural movement
Examples of functional movement include squatting (used in movements such as standing up and sitting from a chair or shoulder press like lifting a heavy object to place it on a shelf. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
Because most functional training includes multiple muscle movements, the core, or powerhouse of the body is engaged and strengthened. This supports the foundation of the body and improves not only overall strength, but stability and balance as well. This means that functional training is important in the aspect of reducing the risk of falls and other injury.
Why Functional strength training is different from other forms of strength training:
1. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
2. Functional movement works with the natural planes of movement of the body, meaning that the body only trains in the way that it was designed to move.

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

A Week With Dino at THE ROOM

Peter Pastijn

THE ROOM Abu Dhabi organizes weeks with international presenters and teacher trainers of their various fields of expertise under the name ‘A WEEK WITH’. The goal is to bring some of the world’s training experts over to spend a week with the Abu Dhabi community as well as to offer the best educations to the THE ROOM team and teachers of the region.

Next on the list of international presenters is international Spinning® Power Specialist Master Instructors Dino Pedras from Portugal. More about his bio and profile below but first things first, please find the program of his visit here.

You can enjoy his passion, knowledge and great classes at THE CYCLING ROOM® from Tuesday March 7th till Saturday March 11th at Zayed Sports City, international tennis center.

A WEEK WITH DINO’

Program for the week

Tuesday 7th March

5.30pm – 7.30pm (1 or 2 hours)

MI Dino Pedras (Por) and MI Peter Pastijn (Bel) Teaching a 2-HOUR-SPINNING IS FRIENDSHIP ride. Two international presenters with over 20 years of experience in the industry and in Indoor cycling, two great friends, 1 fun engaging ride.

Wednesday 8th March

6.30pm – PORTUGUESE PASSION – A True Performance Ride

Dino is known as one of the most passionate presenters on the world tour and his motivation and energy is truly contagious. This High Intensity Interval ride will be full of Portuguese fire!

Thursday 9th March

8.30am – ‘Running’ a ride by Dino – 75’ mastering the art of the Standing Flat to build leg strength.

Friday 10th March

9am – 3pm 6-Hour-Mid-Season Spinning Marathon – Dino will be part of the Presenter team during our mid-march Spinning marathon edition held right here at THE CYCLING ROOM at Zayed Sports City.

Fees – 150 Duo – 250 Solo

Saturday 11th March

5.30pm Spinning on the Terrace with Dino

A Cyclist’s Journey…

Normal class fees apply

Special Deal for the real Spinning Fan – 5 slots available for the entire WEEK WITH DINO for 395 (value of package over 700 AED)

More info about Dino?

Meet with Dino

See his annual event – one of the most mythical events on the international Spinning® calendar

Dino Pedras is an avid road cyclist and has been a Master instructor for the Spinning Program since 2007 and has been a regular university lecturer on the topics of cardiovascular training, biomechanics and Spinning in Portugal.

He has been active in the fitness industry for over 20 year and has built a chain of fitness clubs in his region in Portugal. His experience as an international Spinning presenter ranges from South America to the US, and now form Europe to the Middle East.

We are very happy he chose his very first visit to the region to be at THE ROOM Abu Dhabi.

Finally, it is Dino’s genuine friendly and passionate nature that makes him one of the most wanted presenters in the world today. His passion for working out and Spinning is simply contagious! You cannot miss training with him this week.

#anextraordinaryroad

Boxfit – Who is it for?

Mim Kleiberg

I love Boxfit. I’m not sure which attribute attracts me more. The empowering feeling of striking a punch at high speed or the satisfying crack of a well-timed kick on a boxing pad. Perhaps it’s the feeling of elation after a high energy session or the feeling of accomplishment after pushing my limits.

I remember the first Boxfit class I ever did. To be honest with you I was apprehensive as I went into the class, not knowing what to expect. The high energy pace, the movement, the encouragement of the instructor and the participants but it had me in one class and I was hooked.

What will you find in a Boxfit class?

Boxing as a sport requires many factors that contribute to health and condition: strength, speed, agility, hand-eye coordination, endurance, power and stamina to name a few attributes. All of these will be covered in your Boxfit class at THE ROOM.Boxing gloves

What does a Boxfit class look like?

After a good warm up you will be taken through boxing technique and then continue into the body of the workout where you will work on your skills and fitness. Expect a few bouts of HIIT(High Intensity Interval Training) to get you sweating and strong. The class ends with a cool down and full body mobility section.

Instructors at THE ROOM have been trained by international coaches and are knowledgeable about form and technique. Be assured that you will be well looked after!

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

Spinning

Spinning® Myths – and the actual truth

Mim Kleiberg

1. Spinning® is only for fit people

Spinning® is an excellent cardiovascular workout for everyone. It is low impact and always
recommended for people with knee and lower back issues. In Spinning® you are in control
the resistance of your bike. It is one of the best classes for beginners and advanced
participants to work together as the intensity of the workout is in your hands. With an
experienced and caring instructor, you are guaranteed a workout that will benefit your
health and fitness enormously no matter what your fitness level.

2. Spinning® Instructors are scary

I hear stories from some of my clients saying that they were afraid to take indoor cycling
classes in the past because they had experienced the “Drill master” instructor. This
instructor is like an army sergeant screaming at the participants to go harder constantly.
Whilst the instructor should be encouraging, Spinning® encourages participants to work to
their own level. At THE ROOM you will always find highly motivational yet empathetic instructors to guide you along the way.

3. Spinning® is only HIIT (High intensity interval training)

These days most gyms teach predominantly HIIT indoor cycling classes but many of my
clients are surprised to hear that there are many variations of class types in Spinning®. These
include Strength, Endurance, Recovery and Aerobic Interval classes. Each type of class comes
with its own unique set of challenges and you will soon discover your favourite type of class.

4. Spinning® makes your legs bulky

Ahhh, this old one always makes me smile. My usual response to this myth is to ask if the
person has ever seen a Tour de France cyclist with bulky legs? (I’ve never had a yes to that
question either). Simply put, the answer to this question has its roots in pure sports science.
Its time to get a little technical: We have 2 types of muscle fibers: Fast twitch and Slow
twitch. Fast twitch muscle fibers (the ones that bulk up your legs) are used and trained in
very short, explosive, high resistance efforts. You will find these muscle fibres being
developed in sports such as power lifting, 100m sprinting, velodrome sprinting.

The training is very specific and athletes that take part in these sports train for hours and hours at this to achieve an abundance of these types of muscle fibres to help them improve at their sport.
Which brings me to slow twitch muscle fibres. These are the muscle fibres we use in
endurance sports like cycling and long distance running. These are not bulky and are the
ones developed in Spinning® class.

Spinning® WILL make your legs more toned as you lose the fat over the top of your muscles,

Spinning® WILL improve your cardiovascular fitness and endurance, and Spinning® will make

you feel better and more comfortable in your body.

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

Design Your Fitness & Lifestyle Future At THE ROOM

Peter Pastijn, Power Specialist Master Instructor

At the change of year many of us have a moment of self-reflection. And it is up to you to decide to take actions or to let these ‘Moments’ pass.

THE ROOM encourages you to DESIGN THE FUTURE you deserve now!

End of year often makes you ask questions such as:

  • What went well last year?
  • What should or could I do better?
  • What do I really want to change in the next year?
  • How can I achieve these things?

You probably want one of the following changes when we speak about fitness and lifestyle:

  • I want to feel better, fitter, healthier
  • I want to look better, get back in shape like when I was younger
  • I recently got a health wake-up call and really want to do something about that
  • I want to set myself a ‘race/performance’ goal and this is the year for it

THE ROOM and its Care Team members are excited to share 20+ years of experience in Fitness and Lifestyle with you and has tailored different ways to train together based on how self-motivated and committed you are about your fitness and lifestyle goals.

Which of the below three statements applies most to you:

  1. ‘When I set myself a goal (fitness and lifestyle), I am fully committed and self-motivated. I don’t need much external help, just a great environment and quality classes.’
  2. ‘When I set myself a goal, I am quite ok at keeping myself motivated but could use a training buddie or coach to keep me motivated and on track.’
  3. Whenever I set myself a goal in the past, I often did not make it as fitness has never been my thing. Somewhere along the road I lost motivation and/or focus. I really need a personalized touch to my training to keep me committed.’

Now that you have given yourself this honest answer to these statements it is very easy to see how you could get the best out of your training at THE ROOM.

 

Here are your choices:

  1. You are self-motivated (but you do want to set yourself a goal or challenge):

Join us for the 6+1 month or annual unlimited group class membership and join the #100DayCommitment!

What else is included in these memberships?

  1. A brief consultation (with a selected or designated trainer) upon registration about how to use the timetable and various classes to best match your goals and needs. (same after 2-4-6 months)
  2. Body Composition measurements at these same intervals mentioned above.
  3. #100DayCommitment chart and follow up.

 

  1. You are intermediately self-motivated:

Join the unique NEW YOU program.

1 personal training session per week and a plan made by your trainer to join group classes for the remainder of the week! During the program you will receive body composition testing as well as receive a heart rate tracking monitor to gauge your training intensities!

 

  1. I need help or be part of a team to stay motivated:


iCHANGE is for you! Starting next on January 15th. A great 28 Day Kickstart fitness and lifestyle program unique in its kind.

  • 5 training sessions a week made up of a great combination of cardio, strength and conditioning, mobility and relaxatipon sessions.
  • The fun and engaging #28DayChallenge and the challenge tracker
  • fitness assessments
  • body composition and measurements
  • great nutritional advice
  • a team whatsapp group to encourage each other.

A truly great program for you if you have never had a healthy fitness and lifestyle habit or if you lost it for a while as life got really busy! Physically and mentally challenging surely for all levels, but the personal touch in a relatively small group environment makes it a program with a high sustainability and success rate.

 

As you can see, we are ready and excited to take you on #anextraordinaryroad of fitness and lifestyle in 2017!

#100DayCommitment to start your year

What is the #100DayCommitment at THE ROOM Abu Dhabi?

Upon joining the club for our 6 (+1) or 12 month group classes membership you are guaranteed improvements in your fitness levels.

However, most of us have unhealthy lifestyle habits and we are well aware of them. Just doing physical training without changing these unhealthy habits will not fully give you to the desired results.

That is why your written commitment will state what you will change and maintain for the coming 100 days and hopefully after!

For some reason we do not seem to find the motivation or strength to take make the necessary changes.

What is it you will commit to changing now :

  • Finally give up smoking
  • No more soda or excess caffeine
  • Done with fast food
  • Bye Bye sweets
  • More quality sleep

It never seems the right time for it or really necessary but you know that is not true.

Social commitment and engagement makes it much easier to stick to your goals.

Join now and start your #100DayCommitment!

Talk to your Care Team to know more and get started.

Spinning® Foundations Class – Why is it so important?

Indoor Cycling, Spinning

Mim Kleiberg

Background of Foundations rides at THE CYCLING ROOM

One of the many rides that we offer at THE CYCLING ROOM is the Foundations class. Many people ask me if this is the beginners ride and I always answer the same way: It’s a great place to start building your fitness, however, the foundations class is the class where everyone can build a strong fitness base, beginners or advanced.

There are two basic energy systems you use when training:

Anaerobic – used in Performance, Belief and Tabata rides. This energy system is split into 2 pathways: ATP-CP and Glycolytic

  • Aerobic – used in all rides
  • Foundations rides only utilise the aerobic energy system. The benefits of aerobic exercise include:
  • Increased maximal oxygen consumption (VO2max)
  • Improvement in cardiovascular/cardio respiratory function (heart and lungs)
  • Increased blood supply to muscles and ability to use oxygen
  • Lower heart rate and blood pressure at any level of sub-maximal exercise
  • Increased threshold for lactic acid accumulation
  • Lower resting systolic and diastolic blood pressure in people with high blood pressure
  • Increased HDL Cholesterol (the good cholesterol)
  • Decreased blood triglycerides
  • Reduced body fat and improved weight control
  • Improved glucose tolerance and reduced insulin resistance
Indoor Cycling
Spinner Blades in THE CYCLING ROOM

Foundations rides train your fitness base.

Unfortunately, you can’t build both your aerobic and anaerobic systems at the same time very well. The idea behind foundation rides is to train your aerobic energy system specifically and solely.

Why is this important? The more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal and increases energy production and utilization. These adaptations occur slowly over time.

Fat is a primary fuel source for the aerobic energy system. Over the course of a base period your body learns to break down and utilize fat as an energy source more efficiently. As an added bonus, this adaptation helps post-exercise fat metabolism as well.

There are 3 styles of Foundations rides that you will find at THE CYCLING ROOM:

· Steady heart-rate rides

· Aerobic interval ride

· Low end strength rides

 

1. Steady heart-rate rides

This is a class where participants will be moved through a series of techniques whilst maintaining a heart rate within a 5-beat-window.

 

2. Aerobic interval rides

This is a class where the participants will be moved through a series of techniques which will move their heart rate through a series of high and low intervals

These rides should hold a clear structure and repetitions to teach participants control over heart rate, consciousness of intensity and limits and the skill of recovery through efficient breathing.

 

3. Low end strength rides

In this class, participants will be lead into climbing techniques. The aim of this class is to develop muscular endurance at an aerobic level and prepare riders for harder workouts such as Performance and Tabata. These rides contribute vastly to strengthening of tendons and ligaments which contributes largely to prevention of injuries later on.

To attend our Spinning(R) Foundations rides or any of the other different ride at THE CYCLING ROOM, check out our latest schedule here at

http://www.theroom.ae/timetable.php

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

Functional Training – Why, what & how?

Functional TrainingPlease read below what partners of THE ROOM – Herculean, have to say about functional training! We love to see our partners having similar thoughts about training. You can find excellent functional training sessions in our SHAPE classes. A great metabolic conditioning session combining cardio and strength alternations.

See you soon at THE ROOM to get SHAPED.

https://herculean.coop/2016/11/30/functional-training-why-what-how/

Benefits of getting a Sports Massage if you workout.

Sports Massage AT THE ROOM is a service we are glad to be able to offer you with our specialized male and female therapists!

Please read attached article about the benefits of sports massage. For people of all fitness levels this can be so beneficial. Ask for more information at our Front Desk.

Sports Massage Benefits

Call 02/ 4444 945 to book an appointment with us.

Source – https://www.amtamassage.org/approved_position_statements/Massage-Therapy-for-Those-Who-Exercise.html