Mirror Magazine

Mirror Magazine

As fit as a fiddle
Natasha Fernandopulle finds out what Fitness Kingdom has to offer those who want to maintain a lithe and healthy body
For most of us, whether we are working, studying or even if we are just at home one of the last things that comes into mind is our fitness. Many of us find that our schedules are not always geared for a workout at the end of a long day or even at the beginning of a hectic one.

In addition to not keeping fit, there seems to be never enough time to prepare a healthy meal. The easiest option is to buy fast food. These can cause health problems like diabetes, cholesterol and high blood pressure. For women osteoporosis can also be a major health issue.

Fitness option
Many gyms are on the increase. One such gym around is Fitness Kingdom. Speaking to Aruna Aluthge, director, Fitness Kingdom, he said that their fitness programmes are “designed according to the health condition, fitness level and age of the individual.”

There are many reasons as to why one would work out at a gym, he said. People work out to “recover from an illness, to lose weight or to maintain their figure.” They offer many attractive packages to suit many lifestyles.

They also monitor your diet as they have a Nutrition Fitness Manager. “According to the body frame we decide on the minimum and maximum for a diet,” said Mr. Aluthge. The changing rooms at Fitness Kingdom are well maintained and the atmosphere is pleasant. They also have an aerobics studio.

Workout tips
A good workout should include the following:
* Warm up stretching – three to seven times a week
* Cardiovascular exercises – three to five times a week
* Strength training – two to three times a week
*Cool down stretching – three to seven times a week

Warm up and cool down stretching
This can be done with or without a stretching device or partner. One must stretch all major muscle groups and joints of the body for two to five minutes. Hold each stretch for 15 to 30 seconds. Increase the effort and the duration of each stretch at regular intervals.

When stretching, stretch to the point where there is tension but no pain is felt. The various muscle groups must contract and relax, while taking deep and slow breaths. Until you feel warm, and flexible, you must do two to five minutes of low intensity aerobic exercise. This is a part of the warm up session.

After a training session to cool down, one must slow down the exercise and stretch as in the warm up session. Both warm up and cool down stretching exercises can relieve stress and muscle soreness.

Cardiovascular/aerobic exercises
The best cardiovascular workouts are walking, swimming, jogging and cycling. In addition there are games like basketball, football, badminton and squash. Treadmills, stationary bikes, cross trainers, climbers and rowing machines also provide an ideal cardiovascular workout.

Aerobic fitness is the ability of the heart, lungs and blood vessels to deliver sufficient oxygen and energy to the working muscles, over a continued period. Cardiovascular fitness reduces blood pressure and cholesterol levels of blood, and the chances of coronary heart disease, increasing metabolic rate, improving the feeling of well-being, and gives you more energy. These workouts are ideal to burn fat. To maintain aerobic fitness, exercise at least three times a week.

Strength training
Muscles have to be trained symmetrically to achieve a balanced effect. Overdeveloping one group of muscles means that one group is neglected. This imbalance can lead to an increased risk of injury to the weaker group of muscles. It is important therefore, to work out the larger muscle and then the smaller ones.

Understand the basic rule and terminology of weight training before starting the programme. Follow the instructions given by a qualified instructor.

Breathing and resting
Breathe naturally when doing normal exercises but when training heavy resistance, exhale when doing concentric exercise and inhale during the eccentric phase. Rest between workouts. Allow 48 to 72 hours of rest for the trained muscles to recover.

Obesity
This is a serious risk linked to high blood pressure, high cholesterol, heart disease, diabetes, several forms of cancer and many other physical and emotional conditions. Dieting alone cannot prevent fat related problems.

Maintain a balanced weight including a healthy percentage of body fat through proper exercise and food intake. In today’s fast paced life apart from maintaining one’s figure and looking good, it is important to keep it healthy.

The VIP branch of Fitness Kingdom, is situated on Level 9 of the HNB Towers, Colombo 10. In addition they have branches in Kottawa, Colombo 4, Mt. Lavinia, Negombo, Seeduwa and at the Holiday Inn, Colombo 2.

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