GYM WORKOUTS FOR WOMEN

For a long time, fitness was often considered only a men’s domain. But times have changed and today an increasing number of women are taking fitness routines, mainly driven by the desire to not only stay fit and healthy but also to beat growing stress and fatigue.

Women need a different fitness program compared to men due to the difference in the nature of their bodies. Their level of Hormones as well as the amount of Fat and Muscle in their bodies is completely different from those of men so they need a well-planned fitness program which suits their needs.

Top Gym in Banjara Hills, Apollo Life Studio understands this aspect very well and takes an entirely bespoke approach to create a personalized training program, tailored to a women fitness needs and goals, assuring the best of results.  

AN IDEAL GYM WORKOUT SESSION

For women, an ideal Gym workout session would be five days a week, comprising of three days of Weight Training, two days of Cardio Training and two full days of complete rest.

• WEIGHT TRAINING: Its meant for not just building-up muscle but also for, keeping the bones and joints strong, burning-up excess calories and above all, keeping the person fit. The Weight-Training program:

• Should involve a three-day full-body workout with focus on all major muscle groups including Back, Chest, Shoulders, Arms, Legs and Butt. For the best effect, they should be performed every alternate day.
• As per expert fitness trainers, working-out more on their upper-body and finally, using a combination of workouts including Dumbbell Lunges; Leg-Curls on a Machine or Gym Ball; Pushups; Dumbbell Shoulder Presses; Barbell Rows & Assisted Chin-ups. Each workout should be performed with three sets of workout-move in order, doing all repeats and sets before proceeding onto the next workout exercise.

• CARDIO TRAINING: It should be performed for two days a week on every alternate day. The Cardio-training program involves more workouts in less time, helping burn calories faster. Overall, the Cardio-Training program should include cardiovascular session combining high as well as moderate-intensity work, using any machine like Rower, Treadmill, Stepper or Elliptical, Warm-Up. The training session should be worked-out in the following order:

• Warm-up for five minutes at a steady pace.
• Warm-up at a high-intensity pace for about 30 seconds.   
• Slow down the speed and resistance to about 90 seconds.
• Repeat the above three processes five times.
• End the workout session with a five-minute cool-down.

• REST DAYS: Rest-Days should be taken to give complete rest to the body. However, they can be spent in a useful way with a light session of Hiking, Biking, Yoga or
• Dancing. But care must be taken not to overdo the sessions to the point of exhaustion.

A Gym workout session is no child’s play and every care should be taken to avoid doing a Gym workout session based on own perceptions. The best solution is to consult the doctor first and later enlist the services of a certified Fitness Trainer at the Gym to chart out a workout-program, taking into account specific requirements.

For the best of Gym in Banjara Hills or Gym in Jubilee Hills, Apollo Life Studio is an ideal choice. It is the state-of-the-art fitness facility with a great collection of Strength, Cardiovascular and Functional equipments, and a team of certified Fitness Trainers, assures effective results in every aspect.

 

Working one-on-one with world-class Fitness Trainers at the top Gym in Jubilee Hills, Apollo Life Studio ensures that every aspect of fitness development from strength to mobility, stretching, and cardiovascular, is covered in depth successfully, with creditable results.

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THE BENEFITS OF PHYSIOTHERAPY IN EVERYDAY LIFE

One of the most remarkable developments over the last two decades has been the phenomenal rise in the popularity of Physiotherapy. Today it’s prominently associated with healthy living and is a commonly prescribed treatment for assisting in the recovery of most injuries and health-problems, from Chronic Pain to Ageing Issues and Sports Injuries.

Its success can be attributed to the usage of non-surgical methods for the treatment and/or management of the injury or health issue and its remarkable ability to heal the body and restore its mobility.

For addressing both health and well-being aspects as well as seeking effective Physiotherapy guidance and help, Apollo Life Studio, a top Physiotherapy Center in Banjara Hills offers a diverse spectrum of holistic and patient-centric treatments and management.

REASONS FOR SEEKING PHYSIOTHERAPY

Physiotherapy is predominantly sought-after for treating and healing injuries, but increasingly many people are seeking it to take control of their health issues and stay well.

Some of the health issues include:

• Treating, managing or preventing fatigue, pain, muscle and joint-stiffness.
• Preventing and treating musculoskeletal conditions like Neck & Back Pain.
• Facilitating and improving movement in patients who have had severe brain or spinal cord damage resulting from trauma or neurological diseases like Stroke, Parkinson’s disease, and Multiple Sclerosis.
• Helping prevent or manage acute or chronic Orthopedic Conditions like Osteoarthritis, Amputations and Rheumatoid Arthritis. They also help patients prepare for or rehabilitate from orthopedic surgery.
• Preventing, Rehabilitating and Supporting people living with or at risk of diseases and injuries affecting the Heart and Lungs like Heart Disease and Asthma.
• Managing or preventing pain and its impact on body functions, at the acute stage of an injury or health-condition.
• Supporting a child’s development like addressing delays with sitting and walking, clumsiness or hyperactivity.

BENEFITS IN EVERYDAY LIFE

• Pain in the body is something everyone experiences in everyday life. Physiotherapy is extensively used to not only reduce pain in the body but also put the body movement on the right path to healing. The focus is on treating the causes that lead to pain in the body and this greatly benefits the sore parts of the body.
• Daily modern life can be stressful, resulting in emotional issues from depression to anxiety and more. As a result, people suffer mentally and at most times, physically as well, which can be treated and healed by Physiotherapy. A good Physiotherapist can work wonders in healing the body, harmonizing it and ultimately ridding the body and mind of the pain that afflicts them.
• Fitness today is an obsession with most people, who engage in daily physical exercises. Physiotherapy is extremely helpful in this regard, for it includes muscle-strengthening and stretching at different angles, improving blood circulation and body-flexibility. Physiotherapy also works to persist with daily exercises which otherwise are sometimes skipped or ignored for reasons ranging from hectic schedule to routine ‘lack of time’ excuse and more.
• Breathing problems afflicts most people in everyday life. Regular Physiotherapy sessions with focus on holistic treatment of the whole body and not just on the affected body-organ, greatly helps to treat chronic breathing as well as other health issues.
• People with advancing age often fall victim to neurological problems like Chronic Fatigue, Dementia, Paralysis, etc. Physiotherapy is extremely effective in keeping such disorders at bay and halting further progress of the disorder. Through a well-integrated musculoskeletal and neuromuscular approach, Physiotherapy sessions done regularly helps to contain the problem area and restore mobility to the body.

Overall, daily Physiotherapy exercises are extremely beneficial in making the body fitter and more agile, enabling a person to live a healthier life while helping attain relief from daily stress and pain.

For a good Physiotherapy Center in Banjara Hills or Physiotherapy Center in Jubilee Hills, Apollo Life Studio, is an ideal choice.

Apollo Life Studio provides specialist-led Physiotherapy services with state-of-the-art equipment and a modern rehabilitation methodology that focuses on the recovery and well-being of the patient. Further, as a top Physiotherapy Center in Jubilee Hills, Apollo Life Studio also offers quality personalized Physiotherapy programmes crafted by expert Physiotherapists in accordance with the patient’s health-issue and requirement.

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HEALTHY EATING FOR AN ACTIVE LIFESTYLE

It’s no secret that we all love to have and lead an active lifestyle. But for that not only proper and regular exercising with a positive attitude is important but also a well-balanced nutritious diet is required.

Most active adults often make the mistake of thinking that eating enough throughout the day is sufficient to support regular activity and also assure an active lifestyle. Then there are some active adults who think that regular exercise sessions offer the freedom to eat larger portion sizes or high-calorie foods with greater frequency. But then again that’s a wrong perception.

The ideal solution is a well-balanced diet of nutritious foods combined with regular physical activity. They not only allow you to enjoy healthy eating for an active lifestyle but also ensure that you get to lead a longer and healthier life sans chronic illnesses and diseases.

GUIDELINES FOR HEALTHY EATING

Your body needs a good dosage of Nutrients daily. Opt for a nutrient-rich food diet with variety including Fruits, Vegetables, Low-fat OR Fat-free Dairy, Whole Grains & Lean Protein. Make sure to eat less of food that is high in Solid Fats, Added Sugars & Sodium (Fat).

Certified dieticians at Apollo Life Studio, a premier Gym in Banjara Hills, can help create a well-rounded fitness-friendly nutrient-rich diet program with guidelines, assuring healthy eating for an active lifestyle.

To give that extra thrust to healthy eating, you could include the following essentials in all of your meals and snacks:

• PLANT-PROTEIN FOODS: Ensure variety in your Plant-protein foods. Such a choice could include Unsalted Nuts & Seeds; Soy Products (Tofu, etc); and Beans & Peas (Hummus, White or Black Beans, Chickpeas, and such likes).
• FRUITS & VEGETABLES: They provide excellent nutrients to your body. To make it more enriching, opt for a variety of colored Fruits & Vegetables including Dark Greens like Spinach, etc; Berries in varied colors like blue, red and black; Peppers in red and yellow; and fresh, frozen and low-sodium canned and dried juice potions.

• DAIRY FOODS: Diversify your dairy foods variety by including fat-free and low-fat Milk, Cheese, Yogurt and Soy Beverages (Soy Milk). They help build and maintain strong Bones that are so essential for daily pace of hectic activities.
• PROTEINS: Protein-rich foods, including Lean or Low-Fat Beef or Pork; Seafood, Skinless Chicken / Turkey, etc, helps in building and repairing muscles. Good-quality Protein also comes from Plant-based foods.
• CARBOHYDRATES: Carbohydrate-rich Foods like Whole Grain Bread, Pasta, Cereal, Rice, Legumes, Fruit and Dairy Products, deliver glucose into a person’s bloodstream for immediate energy while the remaining gets stored in the Muscles as Glycogen which is the primary fuel for all types of exercise. If more Glycogen is stored in the Muscle, they allow you to continue and sustain with training and exercises for a longer duration.
• IRON: Every human requires a minimum of eight milligrams of Iron every day to help maintain energy and concentration. Good sources of Iron include Whole Grain Breads, Dried Fruit, Legumes, Tofu, Nuts, Red Meat and Enriched Cereals. Further, a daily dosage of Multi-Vitamin and Mineral supplements will help meet recommended daily Iron needs.
• CALCIUM: A human body requires a daily dosage of Calcium which however varies from a person’s age to age. Overall, a daily supplement of 1,000 milligrams of calcium supplement of Vitamin D, will help maintain strong bones and also prevent stress fractures. ELSE five cups of Milk a day (equivalent to 1,500 milligrams of Calcium) will be sufficient to meet daily calcium requirements.
• VITAMIN B12: For those who’re turning 50 years of age, Vitamin B12 (a nutrient that helps convert Proteins and Carbohydrates into energy that Muscles can use) intake will also require a change. In such a case, the daily recommended intake is 2.4 micrograms.
• STAY WELL-HYDRATED: Drinking water should be an important essential of a healthy diet daily. They are the most natural hydrator and should be had throughout the day at regular intervals; at least a minimum of 10 glasses of pure and clean drinking water daily is a must.

Eating the right foods at the right times is an important essential, for they help optimize physical built and allow you to enjoy an active lifestyle with a competitive edge.

Apollo Life Studio, a leading Gym in Jubilee Hills, offers the expertise of certified dieticians for crafting a personalized Diet program that ensures daily healthy eating for an active lifestyle. This way, your health is well-taken care of and your body stays fit and alert all through the day.

http://www.apollolifestudio.com

HOW TO PLAN THE PERFECT COUPLE MASSAGE?

Are you feeling stressed-out from day’s work and personal chores? Looking for a relaxing gateway with your partner that will offer you a memorable session of Massage amidst serene surroundings?

If that is the case, then you need a Spa experience with a Couple Massage, to heal the body, make it feel relaxed and rejuvenated, culminating in a memorable Spa experience.

WHAT’S A COUPLE MASSAGE?

A Couple Massage is a unique kind of massage that involves a couple. During the whole session, both receive Massages at the same time in the same room from two different massage therapists.

Couple Massage provides for ample benefits. But the best of them all is the Bonding Experience; an experience that is a special and encouraging to bond and come closer.

It is ideal for couples who are busy professionals, leading a daily hectic work-life schedule. Such a life hardly allows them to spend enough quality time together.

  

Thus, a Couple Massage would help to:

• Catch-up with each other, spend quality time communicating and chatting.
• Simply relax in each other’s company, enjoying the shared-experience in a serene and calm setting.
• Set the tone and momentum to take on the coming week’s session of hectic work and personal chores, all of it in a way that will make the whole experience enjoyable.

PLANNING THE PERFECT DAY MASSAGE

The following tips will help a couple to plan a perfect day massage:

• EATING SCHEDULE: The breakfast should be had an hour and half before the massage session on the fixed day. This will help to digest properly and ensure proper alertness, all set for the massage session.
• SESSION FOR THE ENTIRE DAY: Though the treatment duration could be an hour or two, its after-effects are said to linger for a longer time. So to ensure the best healing process, it’s better to plan the massage session for the whole day so that at the end of say, six to seven hours stay at the Spa’s Massage Centre. This will make both feel relaxed and refreshed.
• EARLY ARRIVAL: Arrive at the center early, well-ahead of the appointment time, so as to feel comfortable and at home with the surroundings. Further, last-minute chaos and rushing-around can be avoided. The spare time available can be used for gaining access to the various amenities provided by the Spa including Pool, Fitness Centre, etc.
• ARRIVE IN A GOOD MOOD: Arrive for the Massage Session in a good mood for it helps to set the tone for a good Massage Session and also ensure that everything around gets settled soon.

• UNIQUE MASSAGE SESSION: Having the same old Massage Treatment can be boring, so to inject new vigor and energy, opt for something new and which was never-tried. However, before that, consult the massage therapists to make yourself convinced that a change in massage treatment will be safe and beneficial for your requirement, which could be anything from an ankle injury to a shoulder tension or leg spasm.

If you’re looking for a Spa in BanjaraHills with the right credentials, expertise and resources that is required for your kind of massage session, then ApolloLife Studio makes for a good choice.

As the perfect retreat of a Spa in Banjara Hills, Apollo Life Studio provides an atmosphere of luxurious comfort and a tranquil environment for total relaxation that is pure value for money.

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WHAT HAPPENS TO YOUR BODY WHEN YOU SKIP THE GYM?

Generally, going to the Gym is a good habit for it’s healthy for your body and puts you on the path to a healthy lifestyle. But at times, it can be monotonous and taxing and then the feeling of giving a miss to the Gym comes to mind. There’s nothing wrong in that for a couple of days or a little more can be good for the body giving it the much needed rest and recuperation from the rigors of the Gym.

However, if the break takes a little longer and before you know it, it can become a habit of making the break a little longer and finally not going to the Gym at all. It’s here that the trouble lies – you will be heading on a downward slope, lose motivation and interest and finally, find it altogether harder to step back into the Gym groove.

WHAT HAPPENS WHEN YOU SKIP THE GYM?

• BRAIN MAY EXPERIENCE A CHANGE: Exercise at the Gym is good for the Brain for it helps offset age-related memory loss. Medical studies have revealed that even a short break of say 10 days might result in changes to the brain that is, reduction in blood flow to the Hippocampus, the part of the Brain that’s associated with Memory and Emotion.

• DECREASE IN ENDURANCE-LEVEL: There will be a loss in Endurance levels which in turn will lead to a spike in your vitals within 14 days of skipping the Gym. When that happens, you could find it harder to climb a flight of stairs or keep up pace with fellow-mates or colleagues during any work or social or game session. You could also see a sharp rise in blood pressure and blood glucose levels – fatal for people who are suffering from Diabetes or High Blood Pressure.

• DECLINE IN STRENGTH-LEVEL: For some Gym-goers, the strength-level will begin to decline within two weeks of inactivity, while for others; the decline will start after about four weeks. This in turn will reduce your capacity to lift things which are a bit heavy and could also make you feel weak and dull.

• RISE IN FAT-LEVEL: There will be a Physical Change after about six weeks which will be visible if you measure yourself on the scale. Even elite athletes are said to feel the change; Medical studies reveal that competitive swimmers who took a five-week break from their training are said to have experienced a 12% rise in their body fat levels and a boost in body weight / waist circumference.

Normally easing up on Gym workouts for just 14 days can significantly reduce cardiovascular fitness, lean muscle mass and insulin sensitivity. Further, the results for achieving your goal, whether it’s losing weight or toning up your body or just getting fit, will become harder to achieve. On the other hand, sticking to a specific plan and Gym regime will ensure that the progress will be much faster and consistent with results eventually achieved within the specific time-frame.

BREAK FROM GYM CAN BE AN ADVANTAGE

A break from a Gym session now and then is not all that bad. According to a noted certified strength and conditioning specialist, Brad Schoenfield, if you train hard and take a break, then it:

• Will improve your strength, muscle development and aerobic fitness.
• Will help your body and mind to get that much needed recovery time to achieve optimal performance. If the required break is not there, it can lead to fatigue.
• Will help heal your soreness or illness, post-workout , a signal that your body needs a break to heal.

A break of a few days to two weeks, can be a welcome one. However, the break should be wisely used for other lighter fitness activities like long walk OR a leisurely bike ride OR a session of Yoga or Pilates

THE RIGHT CHOICE

Coming back to Gym, whether it’s the Gym in Banjara Hills or the Gym in Jubilee Hills, after the break, it’s advisable to start-off with a less-intense version of the regular Gym session so as to slowly gain the rhythm and get back into the groove. It varies from person to person, but by and large, every person can expect to be back in fighting shape in a few weeks.

Now, when it comes to getting into shape and work out the muscles, there could be a good number of Gym in Banjara Hills or Gyms in Jubilee Hills but Apollo Life Studio seems to be the best out of all.

Apollo Life Studio has the right mix of fitness expertise, resources and equipment to help get your muscles back into good shape and ensure that the body gets proper metabolism and the right fitness levels, making you feel alert and active, all day long and always.

http://www.apollolifestudio.com

THE ULTIMATE GUIDE TO GYM MEMBERSHIP

More and more people today are becoming fitness-conscious as a result of which they are exploring and trying out various choices to get their body into shape, stay fit and alert, and generally to keep themselves active and energetic. From taking up Gymnasium Membership to Buying fitness equipments and setting up own Gymnasium in their Homes; Buying ‘Get Fit’ and Nutritious Books / Fitness DVDs; hiring the services of an expert; and more, the Fitness Budget today has hit the roof.

Gymnasium is an ideal place for workouts, with vast range of equipment which suits everyone’s needs in a spaciously layout with suitable ambience.

Though there is no dearth of Fitness Centres in Hyderabad, including Gym in Jubilee Hills & Gym in Banjara Hills, there are few that are a cut above the rest. One such Gymnasium is Apollo Life Studio, a popular Gym in Jubilee Hills that offers the ideal ambiance and the resources for newcomers and experienced alike to get and stay motivated, workout with passion and develop the right fit-body.

ESSENTIAL REQUIREMENTS FOR GYM MEMBERSHIP

Here are certain essentials that you need to look-up when you plan to take a Gym Membership:

• CHECK ABOUT TRIAL MEMBERSHIP: Most Gymnasiums offer free Trial Membership and also Classes. Try out one yourself as it will give you an insight about the Membership and assess the quality standards of the services and facilities offered.
• CHECK UP RULES FOR CANCELLATION: Make a thorough check of the Membership Terms, Rules and other Conditions and try to understand them in full. This will give you a proper picture that will be useful when you would like to freeze your Membership OR renew it later OR transfer it to someone else. Also check whether there is any kind of Membership Fees reimbursement in the event of your wishing to stop the Membership midway through its duration.
• KINDS OF MEMBERSHIP: Every Gymnasium offers different types of Memberships, each with its own flavor and specialties. Check them all thoroughly and be conversant with all of the details. Also check whether they offer separate tariffs for training sessions – morning, afternoon, evening and night (many normally offer them) and what kind of benefits and savings you can get from them.
• TRY ‘PAY-AS-YOU-USE’ MEMBERSHIP: Often many opt for Monthly or Half-Yearly or Yearly Memberships. But what happens is most are always busy with their professional work or other matters as a result they are irregular to the Gymnasium. The Membership, often costly, becomes a waste. Under such conditions, it’s advisable to take up a Membership Plan (Most Gymnasiums offer them) which will pay for the number of days attended/per session. Though in some cases it could be expensive in the short-haul, it is advantageous in the sense you can cancel your Membership any time and save your money.
• DO THEY OFFER DISCOUNTS: Normally, most Gymnasiums offer a certain amount of discount, to make the Membership more attractive. Check and find out which ones suits you and allows you to enjoy maximum benefits and savings. Be sure to take a confirmation from the Gym before opting for Memberships with discounts.
• CHECK THEIR SOCIAL MEDIA PAGES: In today’s digital age, all companies / showrooms / gyms, etc, have their own Social Media pages. Check their various social-handles of the Gymnasium, their Testimonials / Reviews, if any posted, for they will provide an insight about the quality of services.
• GET FEEDBACK FROM EXISTING / PREVIOUS GYM USERS: Talk to people who are using the Gymnasium currently as well as people who used the Gymnasium earlier. Get to learn how they feel about it and what impressions do they have of the Gymnasium. Based on the feedbacks, you can form your own opinion and ascertain whether to opt for the Gymnasium or not.

If you’re planning to get into a Gymnasium, you have the luxury of choices from the Gym in Jubilee Hills to the Gym in Banjara Hills, each offering their own Plans and Memberships, to get more out of every workout.

But when it comes to the right choice, Apollo Life Studio, a popular Gym in Jubilee Hills has the ambiance, resources, manpower and environment with cutting-edge fitness equipments, for a perfect workout that generate better results and a new fitter and healthier you, all at a price that is more competitive in the market.

http://www.apollolifestudio.com