Achieving a fit body
Body building towards a fit and strong body.Housefit’s head instructor shares the how to’s
It’s important to have a healthy and fit body. Jay Amaguin, head instructor of Housefit Gym Center offers varied ways you can attain this.
EXERCISE
We need 60 minutes a day of moderate physical activity in order to prevent weight gain as well as maintain one’s weight loss. Adults aged 18 and older need 30 minutes for five or more days a week in order to be healthy.
Some suggested exercises are aerobics for 30 to 60 minutes, three to five times a week; strength training for two to three days per week at a minimum of 30 to 45 minutes; and stretching like yoga or Pilates for two to three days a week.
Jay suggests that one should take up Tae bo, a challenging exercise and martial art form. It is a hybrid of tae kwon do and boxing that can produce a feeling of peace of mind and a connection between mind and body. It increases mental awareness because it concentrates on improving reflexes and coordination, speed, endurance and overall body awareness. Tae bo is being offered at Housefit Gym Center.
“You can also achieve a fit body through Pilates,” said Jay. Pilates is a series of exercises inspired by calisthenics, yoga and ballet. This non-aerobic exercise improves flexibility, increases muscle strength, promotes balance muscular strength on both sides of the body, enhances the muscular control of the back and limbs, improves stabilization of the spine, better posture, relaxation of the shoulders, neck and upper back, among others.
Jay stressed on the importance of stretching as well. He said that stretching should be a part of one’s daily routine, whether you exercise or not. And you can do stretching whenever you are – while watching TV or the computer, at work or even during strength training exercises.
On the Spin Bike at Housefit Gym Center.“You can also attain a fit body through spinning,” Jay said. Spinning is a popular type of bike ride exercise indoors. It uses a spin bike and Housefit Gym Center has 15 of this. “We can cater to 15 students at a time,” he said. “Spinning can develop endurance and help in weight loss,” he added.
A 40 minute spinning class can burn 400-600 calories, and targets many muscle groups like the latissimus dorsi, the spinal erectors, the gluteus maximus, the hamstrings, the gastrocnemius/soleus, the quadriceps, the triceps, the biceps and the spectoralis major/minor. Spinning offers a true full-body workout.
Housefit Gym offers varied trainings on weight loss, body building, weight gaining and strength training, depending on your body’s needs. “You need to allot one hour a day on these kinds of training.
“For those who don’t go to the gym, you can also make improvised dumbbells like bottled water,” said Jay.
But, he advised that any workout activity should be guided by an instructor. “Your kind of exercise program might cause injury, lead to muscle soreness or untolerable pain if you don’t do it right or if it’s not for you,” he said.
PROPER DIET
Your exercise is not enough when you don’t eat a balanced diet. A healthy diet suggests 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. One should get the right types and amounts of food and drinks in order to enjoy proper nutrition and energy in order to maintain one’s body cells, tissues and organs. A healthy body enjoys normal growth and development.
An ideal diet is one that is low in saturated and trans fat, cholesterol, sugar, salt and alcohol; filled with five fruit servings a day; and whole grain products and fat-free or low-fat milk a day.
With these tips from Jay, you’ll definitely be not far from your goal – a fit and healthy you.
(Housefit Gym Center is located at the Soriano Sports Complex, Infante Street, Iloilo City. That’s near Iloilo Doctor’s Hospital)
