Fitness Programmes

Losing weight is easier said than done, and there isn’t a magic pill to take off pounds. Instead, you have to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardio and strength training. Ready to shed stubborn pounds? Here’s a look at some of the best cardio and strength-training exercises for weight loss.

Personal Training:

If you are just starting out with an exercise program or you aren’t seeing results with your current routine, our personal training program is your best option. If you are seeking to lose weight, improve your performance at a sport, or build strength, there are a few ways we will help you.

Evaluate your current program:By looking at what you’re already doing, our trainer can suggest ways to change or tweak your workouts to make them more efficient and effective.
Examine your goals:Our trainer will help you figure out if your goals are realistic.
Help you stay motivated: Knowing you have an appointment with a pro can help you maintain motivation to exercise.
Push you a little harder:People often don’t see results because they’re not working as hard as they could. It’s easy to slack off when you’re by yourself, but having someone to challenge you (and cheer you on) can make a difference.
Hold you accountable:A trainer can help you set weekly goals, then check in on a regular basis to see how you’re doing.
Teach you:Whether you want to learn how to lift weights properly or how to do a new exercise, our trainer is a wealth of knowledge.

Cardiovascular Endurance:

Cardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. Improving your cardiovascular endurance can make it easier for you to carry out your daily tasks. It can also lessen your risk of diseases such as diabetes, heart disease, and stroke. Cardiovascular workouts (or simply cardio) elevate your heart rate. These are some of the most effective forms of exercise for weight loss because the greater your heartbeat, the more fat you’ll burn

Almost everyone can benefit from physical exercise. However, not every exercise is right for everyone. Talk to us and know the best type of exercise for you.

Pick something you enjoy, any nonstop activity that uses your large muscles and makes your heart and lungs work harder. You can pick one you enjoy or rotate through many different ones. Some examples include: Walking, Running, Jogging, Hiking, Swimming, Dancing, Cross country skiing, Aerobics and Stair climbing.

Muscle Endurance

Muscular endurance refers to how long muscles can sustain exercise. Improving muscular endurance can help enhance overall health and fitness. Greater muscular endurance allows a person to complete more repetitions of an exercise, for example, pushups or squats.

Muscular endurance is important in everyday activities, such as climbing three flights of stairs to get to the floor where you work or carrying a heavy bag of groceries from the car to the house. In sports, muscular endurance helps you better compete.

Following are the benefits of muscle endurance include:

Helping maintain good posture and stability for longer periods
Improving the aerobic capacity of muscles
Improving the ability to carry out daily functional activities, such as lifting heavy items
Increasing athletic performance in endurance-based sports

Flexibility

Flexibility exercises are not big calorie burners, but they help your body to move more comfortably, which can encourage an increase in movement. Increased daily movement plays an important role in a weight loss program. The best thing about flexibility training is that you don’t have to do it very often or for very long to enjoy the benefits. Just a few minutes of stretching each day will help to improve the range of motion in your joints, may help to decrease the risk of injury during exercise, and can reduce stress.

Consistency is important to boost your flexibility. But even if you participate in a stretching program two or three times per week, your body will feel better. Even though you won’t burn mega calories during a short stretching session, your body functions better when your joints move more comfortably. This can improve your weight loss program in several different ways.

Body Composition

Body composition is a term refers to the percentage of fat, bone, and muscle in your body. Doctors use body composition to see if you’re at a healthy weight for your individual body. Body composition is a universal term used in the health and fitness industry. Doctors use body composition to find what percentage of your body weight is fat. This helps to find out your level of health. Body composition is important because someone else can be the same height and weight as you, but they might have more body fat and less muscle. This could lead to different health issues in them. ‌

The scale won’t tell you how much of your body is made up of fat and muscle mass. But assessing body composition can help you find that. Healthier body composition is less fat and more muscle mass. Too much body fat can lead to risks like cancer, diabetes, heart disease, and other health problems. At Impact, we assess through body composition tools.

Inch Loss

Our healthy weight loss plan includes both diet and exercise. Exercising regularly helps you burn calories, tone loose muscles and gain muscle mass. However, there are times when you might feel like you have dropped a dress size, but still, the weighing scale shows the same number. This does not mean you are doing something wrong or have not lost weight. You have lost your inches and are on your way towards achieving your weight loss goal.

Inch loss means losing inches from around typical areas of fat storage like waist, hips and thighs. When you lose fat, you will first notice changes in these specific body parts. Losing inches from your midsection is especially challenging if you have a bulging belly. High waist circumference is due to excess fat accumulation, which can affect your heart and other organs, increasing the risk of heart attack and type 2 diabetes.

Muscle Gain

Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. However, it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat and get stronger.

Here are simple tips to help you get on track.

Eat breakfast to help build muscle mass
Eat every three hours
Eat protein with each meal to boost your muscle mass
Eat fruit and vegetables with each meal
Eat carbs only after your workout
Eat healthy fats
Drink water to help you build muscle mass

Muscle Strength and Body Tone

Muscle toning and weight loss are gradual processes that require constant effort. Body toning does not only mean practicing the right mix of exercises, it also means following a correct diet before, during and after a training session. It is important to perform both strength and aerobic exercises using appropriate systems and techniques. If a significant part of your life has been characterized by sedentariness and you have not practiced physical activity or if you suffer from heart problems or other health disorders, you should consult a doctor before starting new training programs

Following are the benefits of body toning:

Toning your muscles reduces fat and body weight. Weight loss on the body’s skeleton results in an improvement in health, which benefits the heart, joints and skeletal system. A toned body provides more strength, energy and flexibility, and can decrease the risk of developing certain diseases such as diabetes and heart disease.