Wednesday, 13 November 2013
Saturday, 9 November 2013
- Traders Fitness Centre - Opens 6 AM - 11 PM; located at 223 Sule Pagoda Road (within Traders Hotel)
- Real Fitness - Opens 7.30 AM - 9 PM; located at 20, Pearl Street, Golden Valley Ward, Bahan Township (Right across Mya Yeik Nyo)
- Balance Fitness - Opens 6 AM - 11 PM; located at 64(G) Kyitewine Pagoda Road, 8mile. (within Hotel Avenue 64)
|Photo courtesy of Traders Hotel|
Why is it not worth your buck?
|Photo courtesy of Real Fitness|
Members - You can get star struck by local actors/actresses who come in even for a quick shower. If you don't know who the f**k they are (like yours truly), then you're in for a good workout.
Cleanliness - 7/10
|Photo courtesy of Balance Fitness|
What is good about this club?
Equipments - I like their 'Technogym' equipments, relatively new and more options to select for a better workout - cardio, free weights, machines, etc. I did not fancy the treadmills, however, as they're quite flimsy.
Space - I like their lounge area, it's almost half of the entire floor, which may come in handy if you feel like just chilling out there. The gym area is slightly spacier than the rest with a better lighting and enough mirrors to obsess over yourself.
- You like a peaceful, less intimidating environment with great hygiene
- You like low intensity exercises and pamper yourself silly - swimming, running, spa
- You can pay more and located in the downtown area
- You prefer to rub shoulders with the 'it' crowd
- You like interval and weight training, and can squeeze into a small fitness class in between
- You can pay slightly more than what you're used to and located in the centralised areas like Inya Road, Golden Valley, Shwe Gone Daing or Kabar Aye Pagoda Road
- You prefer to keep your cost to a minimum
- You like to get fit within a highly-motivated community of trainers and gym-goers
- You like interval and weight training and located nearer to 8-mile.
Sunday, 3 November 2013
Kramer, Volek et al.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone.Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.
- Don’t let fear stop you from training your strength. There is no such thing as toning. You don’t get bulky from lifting weights, your muscle will improve definition and reduce the layers of fat around these muscles.
- Read widely and research on the concept of any exercise you do, until you know enough to do it well. Don’t do it because someone else does it or told you it was good for you.
Thursday, 31 October 2013
“All that is gold does not glitter,
Wednesday, 30 October 2013
We are taught to believe that we can’t get strong, and that we should only lift barbie weights in pretty pink. One of the most important reasons deadlifting is important for women is that it allows them to realise their true strength potential.
2. Brace your core
3. Dip your hip
4. Push through your heels... and rip that shit off the ground
3. Not using the glutes at lockout
4. Breaking the floor too fast (your hips will shoot up quickly)
Wednesday, 23 October 2013
"Blessed are the flexible, for they shall
not be bent out of shape."
Are your squat and deadlift numbers flat-lined? Your weak hip
flexors could be the culprit. There may be various benefits these foam rollers
can bring, but let's focus on improving your training performance today. I only
started weight training seriously 6 months ago. Despite recovering from my
runner's knee, I train about 3-4 days a week with weights, and I try to squeeze
in yoga and body combat in between when I can.
This is what I learnt from the past 6 months in the weight room
- a pair of tight, weak hip flexors can screw up your performance a lot. I
noticed the weak flexors when I sprint, an unstable bottom depth when I squat
and discomfort in the hip region overall. As a result, the tightness gets
pulled all the way to the hamstring, affecting the lower body functionality.
This means that when I'm using a barbell in the gym, I have an early
breakdown in form, and an ugly rounded back in my deadlift and
What does a foam roller really do?
Muscles are surrounded by a soft tissue called fascia. The foam
roller works these muscles and tendons, making them more at ease and less
tight. This can improve your flexibility and joint range of movements. In my
case, it does a great job on my back muscles by strengthening and mobilising my
lower back, and much more:
How long and often should I use it for?
Research suggests that you spend about 2 - 5 minutes on each
muscle group or go on until you feel the muscles are at ease. I usually spend a
good 15 minutes trying to get most parts of my body, especially my problem areas
like the shoulders, lower back and hamstrings. I pair it with my warm up
routine before every workout. I can tell you that my mobility and strength are
reaping off the benefits.
- Prevents injuries
- Keep your flexibility in tact
- Improves blood circulation - skin,
muscles and tendons
- Promotes optimal spinal range of motion
- Prevents lower back pain
- Relieves sore spots
What's the technique?
loving the *squats* out of these Foam Rollers!
Place your body weight on the foal roller, and start going in up
and down motions along the length of the muscle you want to work on. It will
hurt for the first few times, and visible red spots are often found on the skin
afterward. Watch this short clip:
foam rollers to buy:
Go for 'high density rollers' as you can reap of
bigger benefits. A recommended size would be between 6 by 18 inch, 6 by 36 inch
and 15 by 45 inch. On the other hand, if you want to target on smaller areas,
smaller foam rollers will do the trick, and you can carry them around wherever
· Elite foam rollers
· Trigger point performance
· Physique foam roller
· Alpha foam rollers
I've only started lifting heavy 6 months ago. Always being
referred to as tiny since smaller, I train to gain strength and I'm open to
constructive criticism when I can. Two things that are optimal when I train, my
form and my grind.
Stay tuned to see more on my 'FORM' with the squat and deadlift
in the next post and I'll try to keep posting regularly from now on!
Research on these foam rollers is not extensive. Recent research
by McDonald et al only included 11 subjects and all were male. There have also
been conflicting research, who found no change in hamstring flexibility after 8
weeks of foam rolling, and little evidence was found on the use of rolling for
specific injuries. While taking some guidance from what evidence is available,
it's good to be aware of its limitations.
I'm loving the *squats* out of these Foam Rollers!
Friday, 28 June 2013
The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It’s the foot of a runner who is biomechanically efficient and therefore doesn’t need a motion control shoe.
Stability shoes with moderate control features.
The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot – one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.
Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.
The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn’t pronate enough, it’s not usually an effective shock absorber.
Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility