Indoor Cycling, Spinning

Body composition and why weight is a bad indicator of your body’s health

Mim Kleiberg

As a trainer and coach the phrase “I want to lose 5/10/15/20kg/pounds” is something I hear all too often. In this day and age we are obsessed with the number on the scales that we see and what changes we can bring to it.

 

But is weight a good measure of our overall body’s health? Everyone has heard the phrase “muscle weighs more than fat” at some stage of their lives and this is absolutely, why weight is a poor indicator of body health.

 

Most people are familiar with the term “body fat,” usually associating it with obesity, heart disease, cholesterol levels and general unhealthiness. Even though our association with the word “fat” is negative, fat is actually essential to life and bodily function. Fat helps in absorption of vitamins, is the base of our hormones and has many other functions in the body.

Now whilst fat is essential to life, too much fat is detrimental to the body. Fat tissue is the body’s storage facility and stores excess energy for use at a later stage. Fat is used as a fuel source in everyday life and during exercise. Excess fat can cause obesity which comes with a whole slew of health problems including like arthritis, heart disease, type 2 diabetes, stroke, some cancers and respiratory problems.

What is a healthy amount of fat?

The amount of fat in your body is referred to by percentage of your body weight. Indicative amounts are specific to gender:

For men:

  • 2 to 5% fat for basic function
  • 6 to 13% fat for athletes
  • 14 to 17% fat for healthy fitness
  • 18 to 24% fat for acceptable wellness
  • 25% or higher is considered obese

For women:

  • 10 to 13% for basic function
  • 14 to 20% for athletes
  • 21 to 24% for fitness
  • 25 to 31% for  acceptable wellness
  • 32% or more is obese

When I train people i aim to decrease their body fat percentage in a number of ways, including changing their nutrition, increasing their cardiovascular exercise quantity and focussing on strength training.

Strength training is a great way to increase your muscle mass. Increasing muscle mass will have a direct effect on your body fat percentage by increasing your body’s requirement of calories (metabolism) to start to use excess fat storage.

 

How do you measure body fat percentage?

 

There are various ways of measuring body fat percentage including calipers, hydrostatic weighing and bio-impedance scales are the popular ways of measuring body fat.

At THE ROOM we use a device that is a bio-impedance scanner to discover your body composition and this device provides a range of data including body-fat percentage, muscle mass, bone density and hydration levels.

If you are a 3 or 12 month member or you have a personal training package with us then you are eligible for a free body composition analysis with one of our trainers and monitoring for the duration of your package or membership.

For further information or questions please don’t hesitate to contact us on info@theroom.ae

 

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.

Aim for the stars – A Spinning® Journey ride at THE CYCLING ROOM Abu Dhabi

MI Peter Pastijn

 

We all have dreams when we are kids. Some we let go because those were young kids’ dreams that did not mean much, others we think we will take on one day but that day has not come yet, and finally those dreams we find very important to pursue as they are part of who we really are or want to be!

Dreams are great, but of course there is also daily life that happens and grabs hold of your days at times. Especially during our adult life there are so many things we do, have to do, daily tasks, etc.

A question that arises in most of us from time to time is?

‘How much time do I really have and spend on these dreams that meant all to me when I was a kid?’

Very often the answer to that question is a very confronting one: ‘Almost no time or none at all. I have other things to do and priorities to attend to.’ Surely, we all are busy and have plenty on our plate once adult life sets in. Work / Life Balance is a really tricky one for all of us.

This Spinning Journey ride will take you back on a visualization of the dreams that mattered when you were a kid. What were you going to do? Who were you going to be? What would you achieve? Once you have refreshed your memory and reinvigorated the dream, you will take the beautiful Journey of seeing the things you simply must pursue to fulfil your childhood dream…

It never stops surprizing to see that a short visualization ride like this one can trigger small changes to your daily routine today and make an increasing difference in your road tomorrow and every day that follows!

In conclusion: Relight the fire of your dreams and aim for the sky

Note: Spinning® Journey rides at THE CYCLING ROOM are a real body, mind and soul experience on the Spinner bike, unique in Abu Dhabi and the UAE. Not only will you enter a state of inner relaxation and peaceful introspection, you will in the meantime go through a great cycling training session. By some riders it is called the closest thing to yoga on a bicycle and by others a ‘true cycling meditation’. Either way it is a great combination of cycling training and personal development.

THE ROOM Hiltonia Beach Spinning Marathon 2017 – January 21st 2017

by peter pastijn – Power Specialist Master Instructor Spinning Program

Spinning® for 8 Hours? Are your crazy?

Standing by the central table at THE LIVE-IN ROOM yesterday at THE ROOM Abu Dhabi at Zayed Sports City, I was asking Ingrid if she was coming to the Spinning® marathon and she smiled saying: “Are you trying to kill me? 8 Hours of Spinning is not something I can do. I looked at the flyer and event and I thought, this is for professionals, not for me.”

Ingrid is definitely ready for any of the tough Spinning classes at the club, but that was not the main thing I noticed then. I told her that this day was not about riding for 8 hours non-stop, but about the THE ROOM vibe, nice Spinning sessions with fantastic presenters, a day on the beach, good food, great friendly people… In short a fantastic day!

When I then told her that she could ride just one or two hours, lie down on the beach, have a swim in the pool or have a drink at the pool bar, relax in the jacuzzi or use the rest of the facility between rides, enjoy the day’s buffet and the evening barbecue, she said “Oh, I did not know that was what the event was about. That sounds like an amazing day in January on the beach in Abu Dhabi. I think I could do that? When is it again? I ll have to check with my family to see if that is ok as they are not really into Spinning.”

When I told her she could also bring family and friends that do not want to ride and just join for a beautiful day on the beach, swim, buffet, and full access to the Hiltonia Beach Club facilities, she said: “Done, I am in! I am going to ask my husband and son to join this day and will post the event in a couple of the Whatsapp groups of my friends. This is going to be a great day”.

After she left, it became clear to me that the Ultra Long Spinning Marathon Concept was so new to UAE and the region and we needed to make sure we told more people about this! That is why I decided to write this article.

As Spinning is a non-competitive sport and a great way to train, there is not supposed to be a winner in an event like this. The winners are the participants who set themselves the goal to ride 1,2 or up to 8 hours and give it their best. The winners are also the participants who come and join the community and have a great training session and day with friends.

That is why the location and the atmosphere is of the utmost importance for these events!

Hiltonia Beach Club at Corniche Abu Dhabi with its fantastic private beach, pools and pool bars, nice relaxing indoor and outdoor Jacuzzis, view over Abu Dhabi Corniche skyline and great gym and spa is a perfect place for a mid-January day in Abu Dhabi for all and a great location for a stop on the national and international Spinning Event Calendar.

More about the event and the rides themselves now.

This 2nd edition will see 3 international Spinning Master Instructors and in total 8 amazing presenters with national and international experience. Presenters are from Australia, India, Ireland, UK, Sweden, USA and Belgium to reflect the international character of such events and the region. Each presenter will conduct a 1 hour-ride with a different vibe, music set and intensity level to them.

The 8-hour ride roadmap is designed so that solo participants are able to make it through the very demanding 8-hours. In the meantime, each individual ride offers an opportunity to challenge participants entering the event for 1 or more hours. Participants can come and join the event at different times of the day. They can also start of the day with a couple of hours on the bike, then take some downtime by the pool or beach and then finish the day with a couple more hours in the saddle.

This is what is truly unique about an event like this. It offers a great environment for beginners, hobby endurance athletes and elite age-group athletes alike. And which sports event is more welcoming to friends and family that might just want to join but do not really want to work out on the day.

This year’s Marathon is themed: “TOGETHER WE ARE STRONGER

It is an ode to the incredible multi-cultural city and environment we live in in Abu Dhabi and the UAE and a metaphor for the mental strength we get from training together as a team.

Each Ride will be designed to emphasize the theme. Spinning after all is about more than just the bike and a ride! It is a true journey of the Body, Mind and Soul!

The event kicks off at 12pm and finishes at 8pm.

During the event snacks, buffet, water, and sports drinks will be provided to the participants. From 6 o’clock onwards a barbecue will be ready.

So here is what the entire family can do at the event:

  • For the smallest the water slides, bouncing castle and the pool for infants.
  • Kids and teenagers: Spinning, gym and facility access, pool and beach, buffet
  • Family and friends: beach pass, gym, pool, Jacuzzi, buffet, barbecue
  • Participants: 1 to 8 hours of spectacular Spinning and all of the above mentioned elements

Check one of the most mythical Spinning events in the world to see what we’re talking about. Portugal in August is a not to miss stop for all real Spinning fans (organized by Spinning Master Instructor  and friend of the house Dino Pedras)

Fees:

Kids: 50 AED

Non- riding guests: 100 AED beach pass, facility acces, buffet and barbecue included

Hourly rider (1 or more): 200 AED (all services) plus event Shirt and Spinning classes

Solo Rider: 300 AED all above and 8 incredible hours of Spinning.

 

Registration:

Info@theroom.ae, 02/4444945 or on premieronline.com

Triathlon Coaching at THE ROOM Abu Dhabi

Rebecca Pittam

What do you do when you have accomplished your goals, when the challenge you have set yourself has been achieved?

The answer?

Find a new challenge, and for me that was to take my Ironman experience to the next level and to certify as an Ironman coach so that I could not only continue to grow as an Ironman athlete but also to help others realise their own Extraordinary Road.

Triathlon Swimming
Triathlon Swim

With the triathlon season well upon us this is where my journey to becoming a Triathlon Coach begins and and together with other trainers at THE ROOM we are looking to help you get race fit for TriYas and Abu Dhabi ITU with either the Sprint or Olympic distance in mind. We will be writing and sharing specifically designed training plans, some being executed in our scheduled classes to help our clients meet their own triathlon dreams.

Each plan will cover Swim, Bike, Run, Strength and Flexibility sessions that will get you to the start line of your chosen race in the best possible shape.

We are offering this service as we feel passionately about our scheduled classes and how great they are at preparing you for your fitness challenges outside of the studio.

Specifically designed Spin® classes will help you build strength and endurance whilst the prescribed run sessions which will be held after specific Spin® classes and also held independently will help your legs adapt to the stresses that you are under when training for multiple sports. Scheduled swim sessions will be held at locations arranged for you by THE ROOM at certain times throughout the week and of course you can always take advantage of the beautiful waters that surround us at your own convenience.

Combine all of this with Strength and Flexibility sessions and you are looking at a fully rounded training program which complements the needs of any budding or experienced triathlete alike.

Finally, as a part of the plan there will be scheduled sessions such as long rides and runs to build up your endurance which you will do outside of THE ROOM and can be done at any location, at your own convenience on the suggested day in the training schedule. The Spin® studio can also be made available with prior notice should you wish to complete your long rides there.

Our trainers are here to support you in every step of your Triathlon journey this season and you may even see some of them out at Al Wathba Cycling Track on a Friday morning for some long rides.

For more infomation please come and see us, email at info@theroom.ae or call us on 024444945