You can do it anywhere and you don’t really need much more than a comfortable outfit. Walk your way to better health!
Walking is the most convenient way to get in some exercise and you just need to incorporate these tricks for an effective workout. Remember these tips when you go for a walk to burn more calories and fit in more cardio:
Swing your arms
Swinging your arms at a 90-degree angle while you walk helps you to go faster. This also engages more muscle groups and you’ll end up burning 15 percent more calories doing so.
Pick up your pace
Sure, walking is easy and at a speed of 5km per hour, you will burn 99 calories in 30 minutes. But if you pick up the pace a little and walk at a more brisk speed of 6.5km per hour, you’ll end up burning 122 calories. This may not seem much but over the course of five workouts, you’d have burned an extra 115 calories.
Vary your steps
This is going to make you look silly but taking a few minutes during your walk to change up your stride and steps is a great way to tone different muscle groups and get your heart rate up. Try walking on your heels or toes, do walking lunges or high knees to strengthen often-neglected muscles, open tight hips and tone your butt.
Find an incline
One of the simplest ways to burn more calories and tone your backside and legs is to go for the incline. Check out walking spots from stairs to hills to help you burn an impressive amount of calories without needing to pick up the pace.
Walk a bit longer
Go for longer walks just a few a minutes more in your daily routine can really add up calorie-wise. For example, adding two-five minute walking breaks during the day will burn an extra 50 calories for your day count.
Don’t just sit there – stretch your way through work!
It is unavoidable that majority of us have desk jobs. And while you most probably already know that sitting behind a desk all day can increase your waistline, it can also do a number on your body, muscles and joints. To learn more about why sitting down too long is bad for you, click here.
This is why it is important to stretch throughout the day. In fact, just a few minutes of stretching can help relax stiff muscles, relieve eye strain, as well as boost your energy and work flow.
Try these simple office stretches now for a better health, and to keep you more alert at work:
Good news falls upon all you Celebrators and gym bunnies – your membership experience has just expanded globally!
To further explain, Celebrity Fitness members now have access to a worldwide network of nearly tens of thousands of gyms around the world – provided you sign up for the IHRSA Passport program that is.
The International Health, Racquet & Sportsclub Associate (IHRSA) is essentially a global trade association that aims to provide convenience and connect gym goers around the world through their prestigious and global program.
Through this affiliation, Celebrity Fitness members in all its territories will be able to visit any participating gym simply by presenting an IHRSA passport, their Celebrity Fitness membership card and a small sum for these gyms’ preexisting daily entry/pay-as-you-go charges.
This effectively gives Celebrity Fitness members potential access to more than 9,000 gyms in over 60 countries, making it a useful travelling essential for those seeking to stick to their exercise and workout regime even while on the go. How awesome is that!
As for international travellers looking to try out Celebrity Fitness, you’d be glad to know the fitness club and its network of over 50 locations in four countries offer a wide array of equipment and activities such as Zumba, yoga, Pilates and Les Mills’ programs (e.g. Bodycombat, Bodybalance).
For more information on Celebrity Fitness and IHRSA, you can either call 1300–222–FIT (348), visit the Celebrity Fitness website or drop by any of the brand’s physical centres. Also kindly visit IHRSA’s site here.
Do you have what it takes to become a superhero?
No? Let us or rather Neila Rey help you out. The fitness expert has created some really fun superheroes workouts among others on her site. She has over a decade worth of experience in running, body weight training, martial arts and boxing.
Her belief is that fitness needs to be accessible and fun for everyone, so she has dedicated her life to make it more so. Get ripped like your favourite superhero in this series of workout below (click to enlarge).
Bonus if you want to be more bada**, here’s Batman – Bane Edition!
For more of Neila Rey’s awesome exercise ideas, click here.
Fitness enthusiasts will be familiar with the Ironman Series and this year, Malaysia will play host to both a half course in Putrajaya this April, followed by a full course in Langkawi later this year
If you didn’t already know, the Half Ironman 70.3 marathon which will take place in scenic Putrajaya this April 13 will consist of a 1.9km swim, 90km bike and 21.1km run that will involve athletes from 66 countries, with international athletes making up 67% of the participant list.
Some fun facts about this world-class sporting event:
– Malaysia is the largest country represented with 464 taking part
– Singapore is the second largest representation with 272 athletes and Great Britain 3rd with 93 athletes
– International athletes make up 67% of the participant list
– The youngest athlete is 18 years old and the eldest athlete is 77 years old
The inaugural Ironman 70.3 Putrajaya marathon will see host city Putrajaya, welcome nearly 1400 athletes from around the world. The professional field will be headlined by 5 time World Champion Craig ‘Crowie’ Alexander of Australia.
The marathon will commence at the Millennium Monument, Putrajaya Lake with professional athletes entering the water at approx 7:10am. The age group athletes will start their race at approx 7:20am. Race leaders are expected to exit the water 20 minutes after their start time and then proceed to transition at Precinct 2 to collect their bike and head onto the 90km bike route.
Leaders are expected to complete the bike by 9:35am. They will then head out for the run around the island before heading down the finish Shute at Precinct 2 to cross the finish line. Estimated finish time of first professional athlete is from 10:45 to 11am.
We’re extremely excited to see how 32-year old Pui San Ah Yong, who is studying for her Masters in Sports Medicine at University Malaya Medical Center, will fare in her first Ironman 70.3.
“Finding out that 2014 was going to be the year that Ironman returned to Malaysia, I’m partially excited and also extremely worried,” she said, after being selected as a lucky draw recipient of Ironman 70.3 Putrajaya.
The Ironman marathon is definitely a test of endurance and we wish all the athletes the best of luck! For more information, visit the Ironman website.
You may not have used a hula-hoop in ages but it can be a good addition to your daily workout. Lets discover its benefits.
Ten minutes – that’s all you need to spare every day if you want a slimmer waist, in addition to a nutritious diet and other form of workout of course.
Hula-hoops, the weighted kind, can be part of an enjoyable exercise that engages your core and midsection. Regular hula-hoop workout actually tones your muscles and waist.
A research team from the University of Wisconsin’s Exercise and Health Program, found that hula-hooping can burn up to 210 calories during a 30-minute workout, which means you burn seven calories per minute. While that may not sound like much, it is still more than what you get from doing power yoga, step aerobics and Pilates.
In choosing a hula-hoop, you need one that reach somewhere between your waist and chest when it’s resting vertically on the ground.
As for the weight, it is up to what you’re comfortable with. Generally, the smaller and lighter the hoop, the more energy you’ll need to keep the hoop going while the bigger and heavier the hoop is, the easier it’ll be for you to keep going. Hence, you can do it for a longer period of time.
It seems hula-hooping with heavier hoops can help you burn up to 100 calories in 10 minutes and the added resistance lead to pull-push contractions in the midsection where the exercise becomes more challenging, effectively reshaping problem areas.
To start on this fun workout, here’s a video you can follow:
So, have you been doing your squats properly? And no, we don’t mean the one you do in the loo!
Let’s talk about that one exercise everybody loves to hate – squats. When done right, squats can help tone and improve the strength of your inner and outer thighs, quads, hamstrings, calves, abs and buttocks, as well as increase your balance and bone density. And we haven’t even got started on how doing squats is the fastest and most effective way to get rid of cellulite!
To put it simply, squats are a great form of exercise.
However, there are times when squats can be bad for you. When executed wrongly, squats can cause you lower back and knee pains. But that honestly doesn’t mean you should not take up the exercise – you just have to do it right!
To gain the entire benefit of squats sans hurting yourself, below are some important pointers about the proper technique.
Warm up: Don’t just jump right into doing squats. It’s always best to perform a light warm up of about 5 minutes before squatting.
Parallel to the floor and do not pass toes: Aim to squat down until your thighs are parallel to the floor. Don’t let your behind drop below your knees.
Knees in line: Make sure your knees are in line with your toes and do not go in front of them when you lower your body. The image below is a perfect illustration of this point.
Going down too deep: Keeping with your pace and ability is a big factor. If you have adequate mobility and stability, it’s fine to squat down low. However, if a lot of knee flexion bothers your knees then you might have to cut your depth.
Weight on heels: In an ideal squat exercise, you should feel your body weight on your heels all the time.
Slow and steady: Don’t worry if you can’t complete the sequence in the first few days – we’ve been there and done that! It’s not a competition of who can do the most squats, so just keep on trying and do it for the positive effects.
Bra fitting specialist, Neubodi teams up with American sports brand, Moving Comfort to bring us the perfect sports bra.
‘S, M, L’ just doesn’t cut when it comes to sports bra. Like any good piece of innerwear, you need to find something that fits you like a glove. With an alarming 56 per cent of women experiencing breast pain when exercising, this makes it even more crucial to get the right fit.
In a move to address the need for the right sports bra, Neubodi is collaborating with Moving Comfort to change women’s perception of fitting.
Neubodi, as you know, has always been an advocator of wearing the right size bra, and Moving Comfort shares the same sentiment in providing the right support for a woman’s body.
A good sports bra should offer women more than just great comfort, it should also help prevent irreversible damage that can lead to sagging breast tissue during excessive movements.
The Moving Comfort for Neubodi Active range is designed with a holistic approach to ensure fit, adjustability, sizing and comfort. It is exclusively the only sports bra collection in Malaysia that offers cup sizes from 65-85, A-E cup.
In addition, the collection is engineered with the patented DriLayer fabric for moisture management, adjustable straps for a custom fit, contour cups for shape and a wide-bottom band for foundational support.
A biomechanic research and test was even conducted within each stage of the sports bra development with Progressive Sports Technology LTD in the UK so no matter what the sporting activities – running, walking, dancing, weight training, martial arts, skiing, rock climbing, golf, tennis or even soccer – you will get the best-fitting and best-functioning sports bra ever.
The sports bra are divided into Secure, Stabilise and Control collection with price ranging from RM149 – RM179.
Also, why stop at just the top when you can have a working bottom too?
The Neubodi Active Haute Slim Collection offers exercise pants and capri (as seen on the models in pics above) that are insulated with neoprene-heat technology. It is designed to heat up your core body temperature while you workout, effectively slimming your entire waist, hips, buttocks and thighs. These are priced at RM189.
Available at all Neubodi stores. To keep updated on the latest offering from Neubodi, be a fan of their Facebook page.
Welcome to our first ever workout. Herny’s Bootcamp is now in session!
Today, we will be looking at how to tone up your legs and butt. For many of us ladies, these areas are like our assets, so this workout is designed to tone up your booties and enhance your pin. Yes, we’re going to make you look as bootilicious as Beyonce and lithe as Gisele.
There are three sets of exercises that you need to do.
- Single Leg Squats – perform 15 reps on each leg
- Squat Jack – perform 15 reps
- Reverse Lunge & Kick – perform 15 reps on each leg
When done consecutively one after the other, these three exercises are considered as one set. Ideally, you should be doing four sets per session. If you do the workout twice a week for six weeks, you’ll be able to notice a more toned pair of legs and butt.
Chances are, you’re spending a whole lot of time doing what you’re probably doing right now – sitting down!
Whether you’re a gym bunny or one who does some light exercising, it is unavoidable that most of our time would be spent on a chair. Truth is, a sedentary lifestyle is unescapable for most of us.
Aside from the obvious weight gain and flat bottom, being seated too long is simply not good for one’s health and wellbeing. In fact, certain Swedish scientists have even went to the extent of saying that ‘prolonged sitting should carry a public health warning’ in the British Journal of Sports Medicine. Below is how our body would be affected from sitting down too long.
1. Head. Too much of rigid sitting can lead to blood clot development. Named as Deep-vein thrombosis (DVT), these blood clots form in the veins of our legs and travel to the lungs, heart or brain days or weeks later. Thus, leading to a possible heart attack or stroke in the future.
2. Lungs. A crunched seated position obstructs breathing activities because it makes it harder for the body to fill the lungs with oxygen.
3. Stomach. Sitting too long is thought to lead to obesity as it decreases the activity of an enzyme called lipoprotein lipase (LPL). Located in the blood vessels of our muscles, these enzymes are the body’s method of burning fats and sugar (e.g. glucose and lipids). In simple terms, the more you sit, the more your metabolism is affected and the less fat you’ll burn.
4. Legs. Partly to blame for all those annoying pins and needles experiences, a sedentary lifestyle allows fluid to collect in the legs. Which will lead to this next point…
5. Neck. Fluid retention that occurs in the legs are highly likely to move to the neck at night. This results in obstructive sleep apnea, which makes it harder for a person to sleep.
6. Heart. Excessive sitting potentially leads to cardiovascular diseases as it increases blood pressure and decreases the diameter of arteries.
7. Bones. A sedentary lifestyle decreases bone mineral density, which in turn increases the risk of fractures. In addition to that, our postural muscles might also be affected and weakened up to the point that back aches and neck pain arises.
Yikes, who knew that sitting could bring forth so many health concerns!
The good news is that all of the above can be easily avoided – people who get up every half an hour or so are much less likely to have these effects. This is why you should make it a point to execute simple movements like stretching, standing up or mild exercises as often as you can while you’re hard at work with your bum planted on a chair.