Pre-Work Out Warm Up Exercise 6: Burpees


Like most kids, you probably HATED Burpees. I know I did. Why? Because they were HARD!! They made you breathe hard, your legs would burn, your shoulders and chest would ache … and you’d be pouring sweat when you were done. But, like most other things in P.E. class, especially the things we didn’t like doing, Burpees are good for you.

After all these years, I still do Burpees. Doing just a few serves as a great warm-up, and this tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time. The move is simple, but very challenging on the heart, lungs and the body.

After Stretching and doing your regular jumping jacks and other warm up exercises than move to burpees as it is high intensity warm up exercise. It involves several steps as follows;

  1. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. In an explosive movement, jump the feet out behind you so that you’re in a pushup position, on the hands and toes with the body in a straight line. (For more intensity after you’re in pushup position you can dip for pushups )
  3. Immediately jump the feet back to start, stand up and repeat for 10 reps or for 30-60 seconds. (For more intensity after standing up you can jump straight, do this if you can balance yourself)

When using burpees as warm up exercise don’t do more than 10 reps as it would tire you for your main workout routine.


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Pre Work Out Warm Up Exercise 5: Elliptical Trainer

Workout Elliptical

The elliptical machine provides a no-fuss, low-impact way to increase your core body temperature and lubricate your joints, and if you’re going to hit the cardio equipment anyway, an elliptical trainer is probably a convenient way to break a sweat. (Pair this activity with a few different dynamic exercises, such as walking lunges, pushups with arm rotations and body-weight squats, to incorporate a more complete range of motion.)

 Make sure the elliptical machine is on its easiest settings and start moving slowly, building your pace for five to 10 minutes or until you start to sweat. If you’re fit, you may want to increase the resistance level or incline after a minute or two. Once you feel warm, move on to the rest of your workout. If you’ve never used an elliptical trainer before, get some tips from a staffer to make sure you use proper form.


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Pre Work Out Warm Up Exercise 4: Walking/ Jogging/Running

Run Walk Jog

Walking, jogging and running are one of the most easiest and effective warm up exercise. If you haven’t done jogging and running before start with a walk.

After stretching relax your body and start walking with normal pace for 5 to 10 minutes. When your body seems to adjust to this activity gradually increase pace, and continue increasing speed until you feel out of breath. Walk for 20 minutes and continue this routine for 3 days.

After 3 days of brisk walk, on 4th day after your walk jog lightly for half minute and increase time period gradually.

Continue this routine than convert you self to running.

You can make this routine on treadmill also.


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Pre Work-Out Warmup Exercise 3: Lunges

 forward lunge

It’s hard to think of one exercise that provides more benefits to distance runners or workout routine involving lower body than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance.

Forward Lunge:

To perform the forward lunge, start with a straight standing position. Then step forwarddynamic forward lunge into the lunge form with the right foot and contract your left glute muscle. Return to starting position. Then perform this exercise by stepping forward with your left glute and contract your right glut muscle. Make sure you maintain the posture throughout the exercise, and contract the back glute muscle while stretching, don’t let the front knee slide past the foot, and don’t let the back foot touch the ground when you are stepping for next lunge, and keep your chest up and back straight.

Take five steps with each legs and increase gradually day by day increasing its intensity.


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Pre Workout Warmup Exercise 2: Jumping Jacks

Jumping jacks are an exercise to use primarily for Jumping Jackswarming up before a fitness activity.

After stretching out, nothing gets your entire body warmed up like a set of jumping jacks. Before sports, complete a five-minute set of jumping jacks to get your body going. Not only do you engage most of your muscles during this exercise, but you also increase the volume of blood and oxygen that is moved throughout your body.Jumping jacks are fairly easy to do.

All you have to do is stand tall in a safe area that is conducive for doing exercises. Engage your core while standing with your arms beside you and feet together. Begin by bending your knees slightly and jump out to the sides with each foot while thrusting your arms over your head simultaneously. Quickly, jump back into place and repeat the exercise. Continue repeating jumping in and out until you’ve reached your goal. Intensify by accelerating your speed.

The Move: Jumping Jacks

Besides being a great warm-up exercise, jumping jacks are an excellent form of aerobic exercise and they can help to condition and tone your body. Work out for 20 minutes or more a day with jumping jacks and find you have more stamina, endurance and are in better overall shape. You can also get your heart rate up significantly and expand your lungs while doing jumping jacks. Completing 20 minutes of jumping jacks produces similar results as jogging for 20 minutes.


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Pre-Workout Warmup Exercise-1: Stretching Before Walking

Stretching Before Walking

Hitting the pavement — or the treadmill deck —

Without warming up your body can lead to injury. One way to warm up is with a trio of slow, gentle stretches that prime major leg muscles for the work you’re about to give them.Increasing the blood flow to your muscles before you stretch them is another vital step in preventing injury. Walk or jog slowly, either moving forward or in place, for at least five minutes before you embark on your stretching routine. Once your blood is pumping and your muscles are heated, move on to the stretches. Stretches work best when you breathe deeply and slowly, hold the stretch for 15 to 30 seconds and keep the muscles relaxed.

Hamstrings Stretch
stretch hamstring bench

You can stretch your hamstrings while standing or lying on your back. To stretch themHamstring strekch while standing, keep your left leg firmly on the floor and prop your right leg out in front of you at a 45-degree angle supported on a bench. Keep your back straight and gently bend slightly forward with your hands on your right thigh. For the lying stretch, lie on your back with your right leg extended and left knee bent and its foot on the ground. Wrap a towel or strap around your right foot, holding one strap end in each hand, and gently lift the strap and your leg. Switch legs and repeat for either stretch.

Calves Stretch

You have two options for stretching your calves, again either standing or on the ground.calf stretches Stand and stretch by placing your left foot firmly on the ground and your right foot slightly forward with the foot flexed and heel on the ground. Sit to stretch your calves with both legs extended and a towel or strap wrapped around your right foot. Flex your right foot and gently lift the towel with one hand holding each end of it. Switch legs and repeat for either stretch.

Quadriceps Stretch

stretch quadricepsquadraceipQuad stretching also has two options. For the standing option, plant your left foot firmly on the ground and bend your right knee back, with your foot behind you reaching toward your butt. Grab your right foot in your hand and gently stretch your foot as close to your butt as possible, feeling the pull on your quadriceps. The lying-down version uses the same movements, but instead of standing, you lie on your side. Lie on your left side with your left leg extended down and your left arm extended above you head on the ground. Bend your right knee and pull your right foot behind you toward your buttocks. Switch legs and repeat.lying quad stretch

Now your legs are warm up enough for your brisk walk either on ground or on treadmill.


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Why Pre-Workout Warm Up are Important

Why Pre-Workout Warm Up are Important

It happens to the best of us

We rush into a group-fitness class 10 minutes late and jump in at full speed. Or we launch into a quick run over our lunch hour, not wanting to waste a moment of precious time. Whenever we’re pressed, we tend to skip the warm-up, figuring that the main workout is what really counts. But nothing could be further from the truth.  Not only is warming up essential to preventing injury, she notes, but it makes you faster, fitter and stronger over time. In other words, the warm-up is not a prologue to fitness — it’s Part 1 of the main act.

Warming up will make your workout feel easier than if you were just hopping off the couch and going for it.

For maximum protection, it’s important to warm up before stretching. I know this sounds odd and you probably think I’m saying that you need to stretch before your workout, but also workout before you stretch. Let me clear this up. The warm-up should be non-strenuous movements that you can perform easily without any risk of trauma. The goal of the warm up is to actually warm up your muscles by circulating blood throughout your body with simple movements.

When your muscles are warmed up, they become like elastic and are flexible. Imagine your muscles as chewing gum. Initially out of the package, the gum is stiff and brittle and if you try to bend it, the gum will snap in half. If you want to blow a bubble, you will need to warm up your gum by chewing it. A good way to think of warm-ups and stretching is to think about it as a quick insurance policy for your workout. If you prepare properly and still become injured, odds are that you would have been hurt much more seriously if you had neglected to warm up and stretch before your workout.

A Proper Worm-Up:-   
  • Increases muscle core temperature, thus decreasing work required for muscle contraction and making movement feel easier.
  • Allows higher maximum cardiac output and oxygen consumption. (Translation: It increases your endurance and speed.)
  • Causes blood vessels to dilate, which aids the transportation of oxygen and nutrients to the working muscles (so you can run faster and jump higher).
  • Increases your range of motion by heating the synovial (lubricating) fluid in your joints,improving flexibility.
  • Warms you up mentally, increasing motivation and focus.

There is no hard evidence prescribing precisely how much warm-up is needed before a workout or a race. Most recommendations are in the 10- to 20-minute range, though some people need less or more time. “Depending on your fitness level and the particular movements you are performing, the warm-up may feel like a workout in itself,”

A rule of thumb: The higher your fitness level, the longer you probably need to warm up. (The fitter you are, the longer it takes to get your heart rate up and the more muscle mass you have to get warm.) At a bare minimum, though, for even the shortest workouts, you should allow for a five-minute warm-up.

Good warm-up exercises are easy to perform. Simple range of motion exercises is fine. Just focus on getting your blood flowing to your muscles. Swing your arms, walk in place while remembering to lift your knees high, and occasionally throw in a couple jumping jacks. Now, follow your warm-up with some simple stretches making sure to get all your joints nice and loose.

~ Our further session would consist on difference pre work out warmup exercises—don’t miss it ~


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Female body shapes& body types- what are they?

Your body shape is based on the size of your physical features and their relation to each Body shapeother on your body, while your body type determines your body’s ability to gain fat and muscle. In addition, certain exercise types are more effective if you’re a particular body shape or body type.

Body Shapes

In most cases, you’ll fall into one of four female body shape categories, or you’ll be a combination of more than one:
The 5 main body shapeare;

  • Pear: A sexy bottom and a petite upper body
  • Apple: Beautifully bigger on your top half than your bottom
  • Ruler: Straight up and down
  • Hourglass: A well-proportioned top and bottom body with a narrow waist

Apple shape: These women have broad(er) shouldersapple compared to their (narrower) hips.Apple shaped women tend to have slim legs/thighs, while the abdomen and chest look out of proportion compared to the rest of the body. Fat is mainly distributed in the abdomen, chest, and face.

Ruler shape: the waist measurement is less than ruler9 inches smaller than the hips or bust measurement. Body fat is distributed predominantly in the abdomen, buttocks, chest, and face. This overall fat distribution creates the typical ruler (straight) shape.

Pear shape: The hip measurement is greater than the pearbust measurement. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips, and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. The women of this body type tend to have a (relatively) larger rear, robust thighs, and a small(er) bosom.

Hourglass shape: The hip and bust are almost of equalhourglass size with a narrow waist. Body fat distribution tends to be around both the upper body and lower body. This body type enlarges the arms, chest, hips, and rear before other parts, such as the waist and upper abdomen.


The human physique can be divided into 3 main body types, based on propensity for fatbody type gain, muscle gain and frame size. While much is made of body shape, body type actually allows you to form a weight loss plan based on how your body responds to exercise and diet. In other words, it makes losing weight easier

  1. Ectomorph
  2. Endomorph
  3. Mesomorph


An Ectomorph has the body type that is most often seenectomorph in the pages of fashion magazines. They are slim boned, long limbed, lithe and have very little body fat and little muscle.

Ectomorphs tend to have fragile, delicately built bodies and find it difficult to gain weight or add muscle. Supermodels, ballerinas and basketball players most commonly fall into this group.

  • Skinny
  • Small joints/ boned
  • Long arms and legs
  • Linear physique – “ruler body shape”
  • Small shoulders
  • Lightly muscled
  • Small chest and buttocks
  • Low body fat (without exercising or following low calorie diets)
  • Can eat anything they like without weight gain
  • Fast and efficient metabolism
  • Difficulty gaining weight
  • Hyperactive
  • Difficulty in gaining muscle mass

Although ectomorphs tend to be highly regarded, one must remember that they have problems of their own. Ectomorphs tend to lack shape because of their low muscle mass. Female ectomorphs are likely to be flat chested and may complain of looking boyish, wishing they had more womanly curves. Male ectomorphs struggle to increase their muscle mass and may look wiry. As you see, they too, have to work hard to achieve their goals. As ectomorphs lack muscle mass, thus they need to keep their weight lower than endomorphs or mesomorphs. Furthermore, some ectomorph want and struggle to gain weight – muscle and some fat.

~Being a female ectomorph is currently in vogue. Ectomorphs, tend to lack both muscle and fat. However, it is not impossible to overcome your lack of muscle mass. It requires a serious focus on mass building through diet and weight training. The good news is that you have a naturally low body fat percentage. Thus, with even little gains in muscle you are able to boast excellent muscle definition. Female ectomorphs may want to gain mass to add shape.

Mesomorphs  could be thought of as the “genetically mesomorphgifted”. They are characterized by an athletic, strong, compact and naturally lean body. They have excellent posture. Often, their shoulders are wider than their hips and women tend to have an hourglass figure. Mesomorphs are natural born athletes and tend to be lean and muscular without trying. They generally are described as being of “medium” build. The world’s leading tennis players, figure skaters and bodybuilders fall into this group.

  • Naturally lean
  • Naturally muscular
  • Naturally strong
  • Medium size joints/ bones
  • Wider at the shoulders than the hips – i.e. chest dominates over abdominal area
  • Broad/ square shoulders
  • Female mesomorph: defined hourglass figure
  • Male mesomorph: V or rectangular shape
  • Efficient metabolism
  • Gaining muscle is almost effortless
  • Losing fat is almost effortless
  • Responds quickly to exercise

It is a great advantage to have mesomorphic qualities, as one has great foundations on which to build. Mesomorphs don’t have to worry too much about what they eat and they can gain muscle mass and lose weight fairly quickly with relatively easily. This combination allows the mesomorph to achieve fantastic definition of the body. However, as easily as you lose fat, you gain fat also. Janet Jackson is a good example of someone who has struggled with fluctuating weight, but when determined is able to lose weight relatively quickly and look incredibly defined and boast amazing abs.

~Female mesomorphs, that includes women who feel they have become too bulky, should do light-to-moderate weight training, no more than 3 times a week for muscle shaping and sculpting. This will help enhance tone and not increase size. Do 2 to 3 sets of 12 – 15 repetitions using light to moderate weights for each major muscle group. Try circuit training, which encourages strength and stamina, but without building bulk. Be careful when choosing thigh exercisesin a bid to slim down thighs.

Endomorphs have a soft, curvy and round physique endomorphand display the opposite characteristics from ectomorphs. They have a sluggish metabolism, gain weight easily and have to work hard to lose body fat. Endomorphs often have a larger frame and tend to have wider hips than shoulders, creating a pear-shaped physique. Some of the sexiest and most beautiful singers and actresses are endomorphs. Similarly, many of the actors and action heroes on the silver screen are endomorphs.

  • Smooth, round body
  • Medium/ large joints/ bones
  • Small shoulders
  • Short limbs
  • High levels of body fat (may be overweight)
  • Body fat tends to settle in lower regions of body, mainly lower abdomen, butt, hips, and thighs (rather than being distributed evenly throughout body)
  • Pear-shaped physique
  • Can gain muscle easily, but tends to be underdeveloped
  • Difficult to keep lost body fat off
  • Lose weight slowly
  • Have to work hard to lose weight
  • Slow metabolic rate
  • Attacks of tiredness/ fatigue
  • Fall asleep easily

There is no way round this issue. Endomorphs will have a harder time losing weight. But lets be clear. No one is saying that endomorphs CAN’T lose weight, but that they will have to work harder to lose the weight. Endomorphs do not have to be overweight. They simply require more determination than perhaps a mesomorph would, to achieve the same goal. Endomorphs have to train hard and must eat healthily most of the time. Endomorphs gain fat quickly when eating the wrong types of foods because their metabolism can be unforgiving. 

The good news is that endomorph women are often thought of as voluptuous and sensual because they go in at the waist, have large rounded breasts and have womanly curves in all the right places. In shape the female endomorph is unrivaled – toned and fit whilst being soft, sensuous and alluring.

~Endomorphs have a higher body fat percentage. Thus, as an endomorph your primary focus should be on cardiovascular exercise and fat burning. Endomorphs should either start weight training immediately or wait until you have reached a weight with which you are more happy.


Hi Fitness Instructor


On enrollment in fitness class some people might be skeptical and have number of questions and concerns—is this I need to be doing? WDO I NEED TO LOOSE WEIGHThat if I don’t have time? What if this not my body needs? What if all is utterly wastes?

These are valid questions, and concerns. 

Thinking that you need hit the gym twice a day, every day is enough to scare anyone away, and that is the last thing we want to do. Instead, we want to inspire you, help you take control of your health and achieve great things; and we want to show you that you can do this in less time than you might be thinking.

Before enrolling in any fitness class first determine your body demands; whether you are going to fitness club for tuning your body, or due to medical problem, or you want weight loss.

Workout routines for medical problems are related to particular disease you are having.

According to a new study, 9 out of every 10 adults are living with at least one risk factor for cardiovascular disease, some cancers, diabetes and osteoporosis. 

Among these risk factors, obesity ranks very highly among tobacco smoking, physical inactivity, low fruit consumption, low vegetable consumption, risky alcohol consumption, high blood pressure, high blood cholesterol and diabetes. 


is a medical condition in which excess body fat has accumulated to the extent that it mayObesity gene linked with happiness have an adverse effect on health

Obesity related health risks

Obesity is a serious medical condition, and in addition to increasing our risk of cardiovascular disease is also associated with a wide range of chronic and life-threatening conditions and severe health complications. 

In fact, Obesity has been linked with all of the following diseases and conditions: 

  • Heart Disease
  • Certain cancers (post-menopausal breast, colon and endometrial cancer)
  • Type 2 diabetes
  • High Blood Pressure
  • Breathlessness
  • Gallbladder disease
  • Reproductive hormone abnormalities
  • Sleep apnoea
  • Osteoarthritis (knees)
  • Polycystic ovary syndrome
  • Insulin resistance
  • High uric acid levels and gout
  • Impaired fertility
  • Low back pain
  • Increased anaesthetic risk
  • Foetal defects associated with maternal obesity
  • Abnormal lipid / body fat profile
Techniques for assessing our weight related health risk. 

One good measurement of whether you are too heavy is the Body Mass Index or BMI. This measurement, a ratio of fat to total body weight, is a good place to start. A BMI under 25 is ideal, while a BMI of 35 and above can be a danger signal. A BMI above 40 indicates your weight is a real hazard to your health. The BMI has its limitations, however, especially for athletes with a high percent of lean muscle. Muscle is heavier than fat, so an athlete’s BMI (ratio of weight to height) can look too high when, in fact, it is not.

Another measurement of “dangerous” fat is the waist circumference. Belly fatstored in the middle of the body, around the organs, is tied to more health conditions than weight stored on the hips or elsewhere. Women with a waist measurement of 35 or more should be concerned. 

If you know your weight is causing you concern, what can you do?

“It never hurts to become more physically active – and to eat more fruits and vegetables, Even if you don’t lose a pound, you will become healthier, and that’s really the goal.”

Some simple tips that would work are:
  • · Eat more fruit and vegetables, especially before your other foods. That apple can take the edge off of your hunger and crowd out higher calories food you might be eating.
  • · Eat all day long – but smaller meals and healthy snacks. This will keep the edge off your hunger.
  • · Keep record to measure the steps you take in your everyday life. Use it to invent simple ways to increase your physical activity – take the stairs, park farther away and walk, make routine of brisk walk and include workout session.

 The next most important step is the focus on nutrition and calorie reduction. “I see people very disappointed when they increase their activity, but eat the same and expect to lose weight,” “If you are eating an extra 1500 calories a day, you can’t exercise enough to burn that off. You will be disappointed and quit the gym or any physical activity.”

Instead, reduce calories first, and then exercise to keep yourself fit. The exercise will also serve to improve your mood and other health conditions.

While these tips will work easily for someone who has seen 10-20 pounds creep onto the body, it is admittedly harder for someone who is more overweight. For those with a BMI of 40 or above –For someone with that much weight to lose, there is a greater urgency.

Carrying excessive weight is a real health hazard which will only increase over the years.


Hi Fitness Instructor


BMI CalculatorThe BMI Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you’re just getting started or have already begun your journey, this calculator will help you understand your body’s needs as your body changes for optimal personal success!

Body Mass Index is used to estimate your total amount of fat. It is only an approximate measure of the best weight for your health.

This calculator is designed for men and women over the age of 18. 

A healthy BMI for an adult is between 20 and 25.

Some exceptions to the rule

BMI does not differentiate between body fat and muscle mass. This means there are some exceptions to the BMI guidelines.

 Differences in BMI between people of the same age and sex are usually due to body fat. However, there are exceptions to this rule, which means a BMI figure may not be accurate.

BMI calculations will overestimate the amount of body fat for:

Body builders

Some high performance athletes

Pregnant women.

BMI calculations will underestimate the amount of body fat for:

The elderly

People with a physical disability who are unable to walk and may have muscle wasting.

BMI is also not an accurate indicator for people with eating disorders like anorexia nervosa or people with extreme obesity. 

To calculate your BMI, you can use the BMI calculator provided in side bar. You need to know:
  • Your weight in lbs or Kgs
  • Your height in feet.

Once you have measured your BMI, you can determine your healthy weight range. If your BMI is:

  • Under 18.5 – you are very underweight and possibly malnourished.
  • 18.5 to 24.9 – you have a healthy weight range for young and middle-aged adults.
  • 25.0 to 29.9 – you are overweight
  • Over 30 – you are obeseVisual BMI chart

Risks of being overweight and physically inactive

If you are overweight (BMI over 25) and physically inactive, you may develop:

Cardiovascular (heart and blood circulation) disease

Gall bladder disease

High blood pressure (hypertension)



Certain types of cancer, such as colon and breast cancer.

Risks of being underweight

If you are underweight (BMI less than 18.5), you may be malnourished and develop:

Compromised immune function

Respiratory disease

Digestive disease



Increased risk of falls and fractures.


Hi Fitness Instructor