The best exercise combination

For many people, variety is the key to a successful program, so don't limit yourself to the same aerobics video or walking trail day after day if you don't want to. Your prescription may include exercises from each of the following groups.

Aerobic exercises.

Aerobic exercises use low- to moderate-intensity continuous motion to increase your breathing and heart rate and improve your cardiovascular fitness — the health of your heart, lungs and circulatory system. Aerobic activities cover a range of exercises, including walking, biking, swimming, hiking and aerobic dancing.

Strength exercises.

Strength (resistance) exercises build your muscle strength and endurance, which in turn help improve your posture, balance and coordination. These exercises involve working with resistance (pulling or pushing against a force) to increase muscle force-generating capabilities. These exercises can also help build muscle size and improve muscle definition. Activities include lifting free weights, using weight machines, working with resistance bands and using your body weight in exercises like push-ups.

Core stability exercises.

A subset of strength exercises, core stability exercises strengthen and stabilize your trunk muscles. Building strength in these muscles supports your spine, improves posture and balance, promotes better sports performance and may help prevent back injury. Examples of this type of activity include Pilates and using a fitness ball.

Flexibility exercises.

Flexibility exercises increase your range of motion, make your muscles more limber and may help reduce the risk of injury. They also improve your posture and aid in your body's recovery from vigorous activity or exercise sessions. Activities which improve flexibility range from simple stretching exercises to yoga.

Balance exercises.

Balance exercises help you maintain balance, reducing your risk of falls and injury. They also help improve performance. Activities include tai chi, yoga, weight shift and single-leg balance reach exercises. Many strength exercises can be modified to improve balance.

Schedule

There is a bit of changes made to ABT and Bodyworks classes. So click here for latest schedule

Understanding Difference Types of Yoga

Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes is on the increase and there is a plethora of different types of Yoga. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused

The article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.

Hatha Yoga
In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don't know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.

Ashtanga Yoga
Means “eight limbs” in Sanskrit. It's a fast moving, intense style of Yoga practice and is based on a progressive set sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you constantly move from one asana in the sequence to the next, so you'll find that it will improve your stamina as well as your flexibility and strength..

Power Yoga
This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.

Iyengar Yoga
This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.

Vinyasa Yoga
Vinyasa means breath synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.

Bikram Yoga
Otherwise known as “Hot Yoga”, is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.

Seribadan offers Hatha Yoga on Tuesday 6.30pm and Power Yoga on Friday 10.00am.
To find out more about the different types of Yoga visit http://www.yogamentor.com – your free online Yoga Guide.

After 3 hours of bellydancing....

That was a super cool Belly Dance workshop session yesterday right? My apologies to those who receive the news too late and couldn't join us.

For those Seribadan members, I knew 3 hours of belly dancing will not do any bodily aches. Afterall, these are the ladies that dance half a day away during Seribadan annual hi-tea. But for the rest, I hope all of you are okay. Any muscle aches will only last for about 48 hours. Come to regular classes at Seribadan if you want to be fit for our next workshop :)

Hope you guys enjoy it as much as I did.

Watch out for the next workshop.........

Belly Dance Workshop @ 16 Dec 2006

Tween Fit Girls in action

I dont usually get to watch these girls in session. But this week, the class was brought forward to Friday morning because Alize will be sitting for her NFC final exam tomorrow and Sunday. So I get to watch them. And they were superb, energetically dancing to a hip hop number, with the right attitude to boot. I beamed with pride, as if they were my own kids. I'd better reward the girls with something cute next week.

There are two newcomers by the way. One joined last week and catching up with amazing speed. The other one is her cousin, who just joined today and went through all the customary clumsy arms and legs movement. But she was doing fine by the last number. Such a wonder of young age. They caught up with anything with lightning speed.

I'm just glad that these girls get to channel their energy at the right place, under the supervision of capable adults. They are lucky!

Saturday @ Seribadan

Tween Fit session this Saturday is being brought forward to Friday 15 December 2006. So girls, remember to wake up early tomorrow morning and dance with Auntie Alize.

Hatha Yoga replacement class is at 9.15am and it is open to all. Walk in is at RM10.00 per class (special December promo). Please take your breakfast earlier, okay. Preferably 2 hours earlier, around 7.00am and not too heavy. You could make up for it half an hour after yoga class.

And of course, Belly Dance Workshop from 2.00pm t0 5.00pm.