• Cardiovascular exercises are physical activities that aim to improve the heart and lungs’ endurance by increasing the oxygen intake and circulation in the body. Also known as aerobic exercises, these workouts involve the use of the larger muscle groups and activities that require repetitive movements for an extended period.

• Running, jogging, cycling, swimming, brisk walking, and rowing are some of the popular cardiovascular exercises that one can perform. Cardiovascular exercises work by increasing the heart rate and breathing rate, facilitating the blood flow and oxygen supply to the muscles’ cells. In addition to these physical benefits, cardiovascular exercises also have some psychological benefits. Cardio exercises can help reduce stress and anxiety levels in individuals. It promotes the release of endorphins, which is a natural mood booster, and improves mental health                

• Strength training is a type of exercise intended to help increase  muscular strength to enable the body to perform daily tasks, prevent injury and improve overall health
• The body requires regular maintenance for optimal health. It’s especially important to build and maintain strong muscles, as one’s risk of bone loss and fractures increases with age. While aerobic exercise strengthens the heart and lungs, strength training helps increase stamina and protects the bones and joints from injury.
• Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life and building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

• CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level. The high-intensity, multi-joint movements in CrossFit may help you gain muscle strength and stamina. Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles. Beginners should go at a slower pace and increase weight gradually until your fitness level improves. Functional movements, such as squats, kettlebell swings, or overhead presses, can help improve agility, balance, and flexibility. CrossFit exercises increase VO2max, strength, endurance, improves the body composition and they also can reduce your risk for injury and improve your quality of life  as you age.

• Have you ever found yourself thinking “exercise is boring” or “I don’t like working out alone”? If so, you are not the only one. These are two of the  most common excuses for not working out. Fortunately, there are solutions. Whether you are looking for inspiration to work out or are not progressing in your current gym routines, group exercise classes may be the solution. One of the best things about exercising in a group is that individuals of different ages and abilities can support each other. You will undoubtedly be motivated to push yourself harder when you see those with limitations do their best in class.  One study found that those who work out with others are more likely to exert themselves more, thus experiencing faster and better results.

   

• Challenges are something you do to see what you can do. They work best when you do them with a group of people who work with you. Challenges give us more confidence and they push our boundaries by seeing how far we can go. We all know how hard it is to stay motivated. But with challenges, you can set yourself some goals and make sure that you are always working towards something. Doing a challenge will push your limits, but everyone will have fun!
• it is basically based on the one particular workout and every week we are contacting Challenges. Workout challenges based on the duration or Repetition and the first 3 places in both men & women will be honoured by certificates.

• A healthy diet is essential for good health and nutrition and it protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
• A healthy diet comprises a combination of different foods. These include: Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava), Legumes (lentils and beans), Fruit and vegetables, Foods from animal sources (meat, fish, eggs and milk).

A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests. Before starting a fitness program, it is important to share your medical history with your trainer and get the necessary approval from a healthcare provider to proceed.

• A schedule card is a plan that gives a list of workouts or exercises which each one should follow on daily basis for their fitness. Schedule card have many benefits. They can motivate you, teach you new things, and make the whole endeavor of getting regular exercise so much easier. A good workout plan keeps you going and makes you more proficient, both at movement and at building healthy habits.
• Most people have more than one goal when it comes to fitness—to increase strength, endurance, and flexibility are a few important ones. When your workouts are planned in advance, you can ensure that training for all of those goals shows up on a regular basis. Having a plan removes that as an excuse, allowing you to use the time surrounding your workout for anything you need it for.

• A steam room is a heated room that people use to relax and relieve some medical conditions. The temperature inside a steam room is generally around 100–110°F with a high humidity level. A steam room is created when a water-filled generator pumps steam into an enclosed space, creating moisture in the air.
• Steam room will make a person sweat due to the heat. The sweating opens up the pores and helps cleanse the outer skin. Warm condensation will help rinse away dirt and dead skin and may help treat  acne and also using a steam room can improve circulation, reduce sinus congestion, and aid muscular recovery from exercise.

• Cold showers are any showers with a water temperature below 70°F. Water therapy (also called hydrotherapy) has been used for centuries to take advantage of our body’s tendency to adapt to harsher conditions. As a result, our bodies become more resistant to stress. Many drugs treat depression, depending on the severity or duration of symptoms. One holistic method of treatment that’s gaining popularity is hydrotherapy. Taking a cold shower for up to 5 minutes, 2 to 3 times per week, was shown to help relieve symptoms of depression in a clinical trial.
• Cold showers offer many benefits, including increasing endorphins, improving metabolism, and enhancing circulation. They may also help fight off common illnesses, like colds and flus.

• Bootcamps are designed to help you burn calories and   lose weight quickly. Bootcamp classes offer a physical and mental challenge that is perfect for people looking to push themselves. Motivation can be hard sometimes when you’re working out on your own.  Bootcamp classes are high-energy and motivating, which helps to keep you moving throughout the entire workout.
• The Intensity of the exercises helps ensure that you burn calories and fat quickly. The exercises are designed to work all of the major muscle groups in your body and if you attend the class regularly, you’ll start to see a difference in your body within just a few weeks.

• Functional fitness programs can benefit every person regardless of fitness level, age, exercise experience or time available for training. Functional training programs can help improve definition, burn calories, enhance aerobic capacity and promote muscle growth. The key component of a functional training workout is simply moving; more specifically, to move in multiple directions, at a number of different speeds and using a wide variety of exercise equipment in order to engage every muscle in the body.
• The human body is made to move. Functional training means that exercises are based on movement patterns, not isolated muscle actions. The human body is specifically designed to function most efficiently when moving in an upright position with the feet on the ground. Human movement can be organized into specific patterns, specifically, the hinge, squat, lunge, push (both overhead and towards the front of the body), Functional strength training methods are used to help athletes perform at the highest levels of their sport. Many strength and conditioning coaches design exercise programs based on movement patterns to help their athletes function more efficiently in competition.