Get Back to fit: How to resume your fitness routine after the break

A workout regime yields great results only when pursued with vigor and regularity. However, sometimes life, work, holidays, family and many such other reasons may hamper your workout goals. It is okay to miss the sessions once in awhile and take time to do things that make you happy. However, what matters more is how quickly and steadily you can get back on your feet after a break. Most of us dread the inevitable soreness that comes after we resume exercising after a brief hiatus. The important thing is to be fully aware of your body and put it through its paces gradually. Slowly but surely, you will notice yourself getting closer to your wellness goals.

 

Here are my 5 tips to ease the shock of getting back to fit after the break:

1. Slow but steady:

It is unnatural for you to expect 200% results from your body right after your first workout post the holiday break. In your first class, take it easy, do the things that you love doing but maybe reduce the intensity and gradually increase it class by class. Start with the basics and slowly make your way to your regular routine. Not doing so, greatly increases the risk of injury and puts your health at risk.

2. Stretch: It’s good for you:

Once you resume your regular fitness routine , make sure you mobilise and stretch adequately after the class. this will ensure that soreness will be minimised. After each workout, your muscles are left in a contracted state; stretching them ensures that they return back to their natural position so that your body can regain its comfortable posture. There are various ways you can do this, one of them is to catch functional mobility classes to help you with this at THE ROOM.

3. Rest and Recover:

Although fitness is a continuous journey, it is important to schedule adequate rest after each workout. This helps your muscles and body recover faster so that you can keep up the strength in the rest of your workouts. Schedule your rest intervals in between your workout days with equal regularity.

4. Set attainable goals:

Know your own body and try to set goals that can be achieved realistically. Not doing so implies that you are setting yourself up for failure at not achieving them. Moreover, the stress and excess effort may result in a burn-out. We all have a lot of motivation in the beginning, don’t let your fire be consumed in one go. Stagger your progress instead of going at it in one go.

5. Choose your workout wisely:

Attaining desired results is always easier when you are doing something that you love instead of something that you dread doing. Once you come back, choose a workout routine that you love doing. It maybe Yoga, Zumba, Strength, Cardio or any other fitness regime. Focus on the path rather than the result at first.

Mim Kleiberg is a Star 3 Spinning Instructor, Holistic Health Coach, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.

7 Reasons Why Yoga Is The Healing Therapy You Need

Spending our days in office and excessive overtime has taken many things away from us. Active life and peace of mind are the two most important things on that list. Furthermore, sitting in the office for long hours makes us lazy which can be easily identified with a desk hunchback most of us have.

However, there’s one way that can help us fix this and improve our posture – Yoga.

 

  1. A specially designed Yoga sequence can help you loosen up the muscles of your upper body, releasing the stress that leads to the hunchback posture.
  2. It takes you to a refreshing and optimistic state of mind which makes you reconnect with your positive thoughts.
  3. It takes away the tension and tightness of your muscles which reduces your back pain and helps you maintain a better posture throughout the day.
  4. A bad posture and mind filled with stress may not help you make a good impression. But, practising Yoga regularly will definitely help you maintain a good body posture.
  5. Yoga including breathing techniques, which improve your concentration levels. Increased concentration can help you focus better and help finish your work faster.
  6. It is a low impact fitness activity, which means you don’t have to worry about body aches the next day at work.
  7. Yoga increases your energy level, and boosts your immune system through its breathing techniques.

 

The benefits of Yoga have made it popular in almost all countries across the globe. At THE ROOM Abu Dhabi, we have arranged a ‘Healing With Yoga’ workshop that is designed to help professionals, release their work stress and improve their posture. You can experience this Yoga session with our care team instructor Sahar Zaky on 17 June 2017.

To book your session, call us on : +97124444945

6 Ways Yoga will improve your physical and mental health

Engaging in physical activities to gain fitness is a common and widely accepted way of leading a healthy life. However, the truest form of healthy living is about taking mental well-being into account. Very few forms of exercise actually give you mental peace and calmness required to tackle the stress of a busy life.  Yoga is one such form of exercise that improves your bodily functions while nurturing your well-being from the spiritual perspective.

Here’s how Yoga will benefit your body and brain in the best ways possible –

  1. Makes you more flexible –

This is one of the most obvious and popular benefits of Yoga. Yoga includes several asanas that help you loosen-up tight muscles. The stretching involved can be tolerated by your body and it slowly gets accustomed to the changes while increasing your range of motion, which means more flexibility.

  1. Builds your muscles –

Strong muscles do much more than just improving your look. Yoga asanas have a significant effect on your upper body strength. However, the poses are to be practiced in the right manner to give you the right amount of stress in building the desired muscle strength.

  1. Increases your blood flow –

Yoga, being a combination of exercise and relaxation, improves your blood circulation, especially in your hands and feet. Inverted poses like the Shirshasan (headstand) encourages the blood from the lower body parts to flow back to the heart.

  1. Boosts your health –

Yoga gets your heart rate into the aerobic range which lowers the risk of heart attack and also helps in relieving stress. Some Yoga exercises may not get your heart rate pumping but they do improve your cardiovascular conditioning.

  1. Brings you mental peace–

It wouldn’t be an overstatement to say that Yoga is a trusted remedy for sadness. Consistently practicing Yoga leads to a significant increase in the serotonin levels.  Yoga takes your attention away from your worries and brings more positivity to your mind.

  1. Helps you focus better –

Once you attain calmness it helps you clear the clutter in your mind. This helps you isolate the primary matters and get rid of the stress. You can then resolve these matters with a positive frame of mind and focus better on your day-to-day activities.

Pranic Soul Yoga will open new doors of Sadhana for everyone who believes in the power of Yoga. At THE ROOM Abu Dhabi, we are hosting a Pranic Soul Yoga Session by the acclaimed Yoga instructor Rob Hess.  His ever-evolving style of training and distinctive research will help you discover the true power of Yoga. Book this session by Rob Hess on 9th June 2017 – 3 PM today and embark on a soulful journey!

Book here: http://theroom.ae/timetable.php

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.