Concept2 Indoor Rowing and Les Mills Body Pump

Indoor rowing and body pump session

Date: 18 August 2010
Time: Night
Venue: Fitness Studio, Gurney Tower

This session, we started with indoor rowing using concept 2 rower and follow by Les Mills Body Pump program. Dragon boat paddlers training is madness, isn't it? To many people, it is tough to continue weight training after indoor rowing. You almost use all your energy in rowing. How to continue the body pump session?

If you ever attended Les Mills body pump session before, you know you try to keep up with the countless repetition on each exercise. You stop half way even join the class with fresh energy. How to keep up with the instructor after 3 sets of indoor rowing?

Besides good fitness level is required, you probably need a good mental in training as well. Fitness Level can be improve by exercise, the exercise that you keep on doing, enjoy doing it for a period of time. Then, you can start to feel the different, the changing in your body, the next level of your fitness level.

However, mental training is not easy to train. How to train your mental?

each paddlers will row 3 sets in concept2 indoor rower. 

How fast you can complete 500m distance? It required many input to achieve good time. want to know more, contact us :-)

Les Mills body pump class. 

sometime, people who join the class with cursed the instructor because of the countless repetition.....have you had this thought before?

Back to question earlier: How do you train your mental? there are many answer, my answer would be train in a group. When you train in the group, people with good fitness level inspired you, people that tried catching up pushing you to stay a little longer before give up. With competition in a group, you keep going and going to fight against and also together with each other. You'll soon find out you can keep up with the team in no time.

We do have sweet time after tough training. Just provide your name and birth date, we make sure you hate and love this club.... :-p

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Core Muscle Training is Important

Core muscle training
Date: 12 August 2010
Time: Night
Instructor: Luke Yee
Venue: Fitness Studio, Gurney Tower

Many people have wrong concept on dragon boat like dragon boat only use strength to paddle, dragon boat use arms only and etc. In fact, dragon boat use whole body muscle group not just forearm or back muscle group. Dragon boat is also a endurance sport not just strength exercise.

Today, we gather at Fitness Studio Gym at Gurney Tower to build not only strength and also flexibility. We focus on core strength which is the abdominal and back big muscle group. Without core strength, sport performance definitely reduced.

 crunches. How you do it? legs raised, shoulder off the floor and squeeze your abdominal, that is crunch. It look simple and easy, this focus on upper abdominal

Follow by legs raised. This exercise focus on lower abdominal. Those with 1 layer of belly fat it hard as the lower abs don't have the strength to lift up the legs. For those who can't feel burning while doing it, try to increase the repetition or add weight at anckles. No mercy to the belly fat, burn them off....!

Continue with "cycling". This exercise target on side oblique muscles group. shoulder off the floor, twist side oblique reaching left elbows to right knee and vice versa like cycling. 

Side Oblique hold or crunch exercise. posture have to be correct, many do it not right because the muscle group not strong or the butts are too heavy to lift it up. more to go...!

Bridge or plank also exercise target on core muscles group. Person with strong core strength can hold the position easily and steadily for a few minutes. Some people give it up half way or cheat by lift the butts up high swift the weight to other muscles group.

After that, we do stretching. 
Stretching prevent injury also improve flexibility. Many people have tight hamstring where you can easily spot on their face expression when you tried to pull a little bit.

Forward bent over also pulling the hamstrings. Person with good flexibility can reach to their toes without much effort. Some people bent their knee in order to reach the toes.

Due to bad posture, some people hunch. This exercise help to correct your posture by sitting upright and tall. 

Feel like building your core strength and flexibility? check our training schedule at What next? session.

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