All Women’s Kickboxing

Active Zone is an all women’s Kickboxing Studio where we aim to equip ladies of all backgrounds to lead an active and healthy lifestyle through the sport of Kickboxing, as evident in our flagship Active Kickboxing Fitness Group Classes. Read on to find out more about what we do today!

Women Only Environment

Our women only environment allows you to feel more comfortable as you work out and bond with other like-minded ladies who have the same fitness aspiration as you. This helps to also serve as a motivation by peer encouragement and support, allowing you to stay disciplined and grounded throughout. Not only will our classes provide you with a fitter and healthier body, it also gives you an opportunity to expand your social circle along the way!

Kickboxing

Post warm-up, the fun starts! Put on your boxing gloves and face the punching bags, your heaviest enemy as you start to deliver punches, kicks and jabs to it. That, or get ready to fuel up while hitting some Thai Pads or train for leg day by kicking those round shields held by your partner. This full body workout is sure to keep your muscles sore the next day – the epitome of a sweet, successful exercise! Your mental endurance will be challenged, along with your strength and tenacity – but fear not! The presence of our highly qualified, experienced trainers here will surely help to provide you with the push you need to continue on with your class.

Tabata Time

Often in our classes, we incorporate Tabata or HIIT sessions in addition to Kickboxing with the different equipment. This is to ensure that your heart rate remains high, and that you clock in a cardio workout during class as well. Though our class duration is only 45 minutes long, you’ll get to perform a full body conditioning workout on top of learning a new skill, Kickboxing – which is killing two birds with a stone, right? Furthermore, Kickboxing caters to all age groups and fitness levels, so don’t hesitate to reach out and sign up today. We even have introductory classes if you wish to try out a session for yourself first before making a decision!

If you wish to sign up for an Introductory Kickboxing Trial Class today, feel free to contact us via the contact details listed down below!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Can Kickboxing Really Boost Your Workout?

To keep a workout fun and worthwhile it’s good to mix things up and one way to do that could be through kickboxing. Doing the same workout week after week can get boring, but if you start throwing in some kicks and punches you may begin to see fresh results and feel a new invigorating energy. Adding kickboxing to a workout gives it a new, dynamic twist.

The benefits to taking on such a workout are plentiful and worth the sweaty aches. Kickboxing can transform your workout and lead to further toning of your body and an increasing of endurance. Those two things are what everyone wants from a good workout. And you can still get a great workout without the physical contact of sparring. Let’s explore how kickboxing can do this.

Transformation

Kickboxing is defined as the fighting technique of combining karate-type kicks with the punching of boxing. Both karate and boxing on their own are vigorous workouts, but the combination of them gives you the ability to workout both your upper and lower body. In addition, it takes stamina to get through a good kickboxing workout. Because of this, the cardio aspect to your workout will be covered.

Warm Up & Stretching

The first transformational benefit you would see from adding kickboxing is through stretching. Most people do some stretching, but stretching without purpose can be done carelessly and even skipped. However, with kickboxing it is a necessity. Because you will be kicking and doing movements that you haven’t done before, it could lead to muscle stress. However, by starting with 15 minutes of stretching and warm-up exercises you will get more out of your muscles and…workout.

Basics

There are two ways to do this workout: with the assistance of a trainer who has kickboxing experience or on your own. There are some basics you can do in order to begin seeing the transformation results. The basics include punching, kicking and core training.

Punching

The punching part of the workout will include using heavy bags or speed bags, and pads. The art of performing this aspect of the workout properly is through a combination of punches. The quick jab and hook punch are the combination that will give you the ability to tone the upper arms, shoulders and chest. Performing these combinations over a two to five minute span of time will also get your heart pumping. This is done by increasing the speed and length of time performing these punches.

Kicking

There are three primary kicks to start out with; they are front, side and roundhouse kicks. The best place to start is just kicking at nothing. Stretching will help increase your kicking range. Eventually, you can work up to kicking the bag, pads or punching dummy. The leg muscles will quickly get toned because the entire leg will be used through the aspects of maintaining a strong balance and stance while performing multiple sets of kicks.

Core Training

The core of your body, which includes the abs and lower back muscles, will get an unintentional workout just by performing the punching and kicking training. However, a full kickboxing workout should include strengthening the abdominal and back muscles through such exercise as crunches and side bends. Building the core will help your movements get better and grow your stamina, as well as tone your body.

Each aspect will work the major muscles of the body. The combination of using the muscles in such a quick manner tones as well as develops an endurance that can speed up the metabolism. It won’t take long to see the benefits of this body transforming workout.

No matter what your fitness goals are, kickboxing is a great way to achieve them. At Active Zone, we offer group kickboxing classes (Active Kickboxing and Kickboxing Bootcamp) for women only. To better support your overall health, join us today! Be sure to check out our other group classes, our certified trainers will be more than happy to help you on your fitness journey!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Best Exercises For Health And Fat Loss

Even if you haven’t been super active lately, it’s never too late to start. It is recommended to get 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus two days of strength training. Any activity is better than none! If time is an issue, remember that little bouts of movements such as a 10-minute walk or 20 squats in front of the TV are better than nothing. 

Moderate-intensity vs. vigorous-intensity exercise

Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but vigorous intensity for someone who’s never exercised before.

Low Intensity

How it feels: Breathing easily, warming up but not yet sweating. Can easily talk in full sentences—or even sing.

Moderate Intensity

How it feels: You’re working, breathing faster, and starting to sweat more. You’re still able to talk in full sentences, but not able to sing.

Vigorous Intensity

How it feels: Really working, breathing hard, sweating hard, and too breathless to talk in full sentences.

Vary the intensity for faster results

It’s safe to say that the ultimate goal for most people who exercise is to boost fitness while spending less time working out. But while most purported shortcuts are simply too good to be true, “interval training”—bursts of vigorous-intensity activity alternating with lower-intensity activity—can actually deliver results.

For example, once you’ve warmed up, instead of walking at a moderate-intensity pace for 30 minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or doing push-ups.

Alternating intensity in this way not only delivers cardiovascular benefits but can help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass. Interval training can also be a great way to vary your workouts and challenge your muscles in new ways.

Cardio Exercise

Cardiovascular or aerobic exercises are endurance activities that use your large muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your heart pumping and you’ll breathe harder than normal and may even feel a little short of breath. 

Examples: Running, Cycling, Dancing, Stairs climbing.

Strength Training

Strength training, sometimes called resistance or power training, builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Examples: Push ups, Pull ups, Shoulder presses, Squats.

Flexibility and Balance

Flexibility challenges the ability of your body’s joints to move freely through a full range of motion. Balance maintains stability, whether you’re stationary or moving around.

Examples: Yoga, Pilates, Stretches, Tai chi.

Here at Active Zone, we offer gym-based classes (Metabolic Conditioning and Circuit Training), Kickboxing classes and Personal Training! Our certified trainers will guide you throughout your fitness journey to meet your goals! Don’t discourage yourself in the first few sessions! Picking up a new habit isn’t easy, but we will definitely support and supervision you along the way. Over time, you’ll find yourself getting stronger and healthier! The first step is always the hardest, so make it count! Our trainers are experienced, friendly, and more than happy to answer any of your questions!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

How To Build Your Very Own Circuit Training Workout?

Imagine a turbocharged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it’s infinitely and easily customized to help you reach your goals faster. Sound too good to be true? It’s not! It’s called circuit training.

What exactly is Circuit Training?

Circuit training is a style of workout where you cycle through several exercises (usually 5 to 10) targeting different muscle groups with minimal rest in between. The result is a workout that taxes your muscular strength and endurance, and your cardiorespiratory system. You’ve likely done circuit training in boot camp-style classes and didn’t even realize it.

Here are the Steps to How to Build your Circuit Training Workout

Step 1: Select the time limit

Circuit training workouts are based around a set number of “stations” that you repeat until your time runs out. So knowing how much time you have can help you determine how many circuits you’ll need to complete and how hard you’ll need to work. (The shorter the circuit training workout, the harder you should be pushing.) Anywhere from 10 to 45 minutes is ideal for circuit training.

Since you’re alternating which body part you’re working during each move, there’s no need to rest between exercises. (Just think: your arms get a break during squats, and your legs get a break during push-ups)

Example: Five stations of 1-minute each repeated for six circuits adds up to a 30-minute workout.

Step 2: Pick an Upper-Body Exercise

The trick with circuit training is to use whatever you have handy. If you’re at the gym, you have a wide range of options-but all you really need is your body. You can choose a different upper-body move each round or simply repeat the same exercise every time if you want to keep things simple.

Examples: Shoulder presses, Push-ups, Russian twists, Triceps dips.

Step 3: Pick a Lower-Body Exercise

Just like you did with the upper body, choose exercises that will work each part of your lower body. You can change up the moves each round or keep them the same.

Examples: Lunges, Squats, Calf raises, Hamstring curls.

Step 4: Pick a Compound Exercise

Weight training is an excellent workout, but you’ll really get your heart rate up by adding in some total body movements to your circuit training plan.

Examples: Mountain climbers, Bench hop-over, Single arm kettlebell swings, Thruster (squat to shoulder press).

Step 5: Choose a Sprint for 1 minute

Research shows that short, fast sprints are the most effective way to torch fat—especially around your midsection. Pick any type of cardio you like to add to your circuit training workout and go all out for 1 minute.

Examples: Running, Cycling, Stairs climbing, Jumping rope.

Step 6: Rest for 1 minute

You’ve earned it. Let your heart rate come down and then go back through the circuit as many times as you’d like for a complete workout.

Example: Get a drink and make sure your music is all set for the next round.

Did you know that gyms offer circuit training classes as well? Here at Active Zone, we have our Active Circuit Training System class for you to try out!

Make use of different gym equipment to widen the variety of movements you can do to target different muscles of your body. Our friendly trainers will also coach you through each exercise to ensure you get the most of your workout.

Get in touch with us if you have more questions about our classes at Active Zone!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

How Should You Plan Out Your Exercise Schedule?

Think a single type of exercise will take care of all your needs? These tips can help you build a comprehensive fitness plan to improve your health and waistline.

What are the Best Exercises for You?

For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. It’s much easier to get up and get moving every day when you actually experience the results you’re looking for—whether that’s trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression.

Whatever benefits you’re looking for from a fitness plan—and whatever your current fitness level—the key is to mix different types of physical activity. The most effective exercise plans should include a mix of three elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.

Of course, you can always sign up for personal training sessions at a gym, find workout plans online, or download a fitness app, but developing the right exercise plan doesn’t have to be that complicated or expensive. These simple guidelines can help you make the most of your time and reap all the health and weight loss rewards of regular exercise.

How much Exercise do you Need?

The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. It is recommended that you aim for:

At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That’s 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that’s easier.

OR

At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits, if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.

OR

You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.

AND DON’T FORGET TO

Include muscle-strengthening activity at least twice a week as part of your weekly totals.

Tips on How to Start

Start slowly

If you’ve never exercised before or have been sedentary for a long time, it’s advisable (after consulting with your doctor) to start off slowly and gradually build up to these activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build up from there. 

How many days a week should I work out?

A recent study in the UK found that people who squeeze all their exercise into one or two sessions over the weekend experience almost as many health benefits as those who work out more often. However, spreading your exercise sessions across three or more days a week may help reduce your risk of injury and keep your energy levels up throughout the week.

At Active Zone, we offer classes such as Active Kickboxing and Kickboxing Bootcamp to not only teach you the techniques, but also make sure that you have the workout of your life! Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

How Is Kickboxing A Full Body Workout?

Kickboxing offers a blend of cardio and strength training that goes by in the blink of an eye. This intense, but genuinely fun workout targets muscles throughout your entire body, offering an overall tone and a great way to increase strength and burn calories. 

Yet kickboxing provides more than building muscle and making calories cry. This popular and impactful exercise routine has shown to improve coordination, relieve stress and improve your cardiovascular health. 

Women only Active Kickboxing Fitness Class at Active Zone

Benefits of Kickboxing: Taking Your Workout to the Next Level

1. Improved Power, Fitness, and Agility. 

Studies have actually shown that people who have engaged in Kickboxing showed great improvement in both their upper body and lower body strength!

By carrying out the techniques together with the cardio exercises, your body would eventually build up your endurance and enhance your overall fitness level.

2. Tone and Strengthen Your Entire Body 

Strength Training offers significant health benefits. What better way to engage in strength training and reap those benefits than with a workout which strengthens your entire body? 

Kickboxing will strengthens and tones your legs, arms, glutes, back, and core all at once. You’re moving through the entire workout, causing you to burn more calories while strengthening your muscles. This equates to fat loss, not muscle loss! 

3. BURN Calories Like Never Before

Kickboxing is a high-intensity workout. You can burn between 350 to 450 calories per hour while improving on your overall power, flexibility, agility, and health. If your heart rate doesn’t stay high throughout the entire class — you’re not doing it right! 

Kickboxing is one of the best cardio workouts you can give to your body. Its high intensity from start to finish and will leave you burning calories for hours. 

4. Relieve Stress and Get Some Zen 

Kickboxing is a workout for your body and mind. It’s a great stress reliever, serves to boost your confidence, and requires you to maintain your focus. 

Have you ever felt so stressed or overwhelmed that you’re looking for a release? Kickboxing is great for that. As a high-intensity workout, your mind will also be releasing endorphins that aid in stress relief and combat depression. 

5. Improved Coordination and Balance 

Hand-eye coordination is a critical part of kickboxing. You will always be moving, performing an intricate dance while punching and kicking your way to a whole new you. While this may seem intimidating at first, you can quickly learn the ropes and improve your overall balance and coordination skills. 

6. Improved Cardiovascular Health

Regular, high-intensity exercise is one of the best things you can do for your heart. Not only is kickboxing a high-intensity workout, but it is an effective way to reduce belly fat. Belly fat has been correlated with heart diseases, diabetes, and other severe health conditions. 

Kickboxing is definitely a full body workout which will make you sweat like no tomorrow! It will train both your body and mind, while giving you a fun experience too! Active Zone‘s gym is for women only, and it is welcoming to all fitness levels. Come and join us on an enticing Kickboxing workout!

Take a look at our available group classes too!

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

What To Expect From Personal Training?

In the pursuit of achieving your health and fitness goals, some of you will choose to go it alone, whilst others will be thinking about working with a personal trainer. Hiring a coach is an investment, and one which a lot of people don’t really put that much thought into. The main reason is because you don’t know what to expect.

Many of you think you’re hiring someone to help you work out, however personal training is a lot more than that. You should be receiving a lot more for the money that you are spending.

Personal Training (Active Kicking Fitness) at Active Zone

Here are some Key Things which You should Expect:

1. A full assessment

This should include body fat measurements, flexibility, posture, mobility assessment, health questionnaires, and a dietary review.

2. Customized programming

A knowledgeable personal trainer will create a customized exercise program for you, designed to help you reach your unique health and fitness goals. A trainer will also take into account special considerations (e.g. existing medical condition, pregnancy, post-rehabilitation, medications taken, etc) when creating a program exclusively for you, be it a nutrition plan or exercise plan.

3. Motivation enhancement

Who wouldn’t like a little extra motivation? Having a scheduled session with a trainer promotes accountability on your part, and can assist in developing adherence in the long run to making exercise a regular part of your routine. In addition to the outside motivation, a personal trainer can also help you develop a more positive outlook on exercise by exploring options for making exercise more enjoyable, reviewing short-term progress towards goals, and assessing feeling- and mood-state changes related to exercise, thereby improving self-confidence and self-motivation.

4. Alleviate boredom

Believe it or not, exercising can be fun! A personal trainer can help you select activities that you enjoy, and also choose exercises that will keep you challenged and on track towards reaching your fitness goals. Personal trainers have vast knowledge of various exercises, tools and techniques that can make your workouts both fun and effective.

5. Getting the correct techniques

When exercising, safety is the number one priority. A personal trainer will teach you the proper mechanics of each exercise and will ensure that you are performing each with correct form, thus maximizing the efficiency of your workouts.

Personal Training (Active Kicking Fitness) at Active Zone

Personal training can be greatly beneficial depending on your fitness needs and schedule. It’s great for anyone who’s looking for dedicated teaching and working out based on your schedule, instead of fitting your schedule to a group fitness class.

To find out more about Active Zone’s Personal Training, drop us a message! Our contact details are below. Our experienced and friendly trainers will be more than happy to advise you on a workout routine!

Feel free to ask us for a non-obligatory tour of our facilities!

__

Contact

For more information on our group classes, contact us at:

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Circuit Training For Muscle Gain And Fat Loss

When it’s obvious you work out, friends—and even strangers—don’t miss an opportunity to ask for advice. The most common questions I hear are: “How do I gain muscle?” and “How can I lose fat?”

Often, both questions come in the same breath. There are multiple ways to meet your fitness goals, which in this case is to build muscle and get cut. So how exactly would you achieve both?

While the goals of building muscle and getting cut may appear unrelated, they’re actually intertwined. The largest contributor to daily energy expenditure is your resting metabolic rate, and the only contributor to resting metabolic rate that you can control is your body composition. Increasing muscle mass increases your resting metabolic rate.

Women only Active Circuit Training Class at Active Zone

What are the Tips to Meet the Objectives?

1. Exercise selection

First, they have to be large multi-joint mass movements, as this requires a greater energy expenditure to perform, building up your endurance.

Second, always choose the simplest version of a movement. This is a fast-paced workout that incites muscle fatigue, so any exercise that requires a lot of technical skill and form is less than ideal here.

Think squat jumps instead of Olympic lifts, trap bar deadlifts instead of traditional ones, and goblet squats as opposed to barbell squats. Save the technical lifts for lifting days with dedicated rest periods.

2. Number of exercises

Beginners should start with 3-5 different movements, and progress to as many as 8. Logistics can play a part in determining how many different exercises you do; don’t be that person in the gym who takes it over with no regard for anyone else. Train during your gym’s off-hours if necessary.

3. Exercise splits

For a greater increase of in-session metabolism, I prefer using full-body training sessions. Nonetheless, these methods can easily be split into upper and lower body or other body parts such as quads, back and arms one session and glutes, hamstrings, chest and shoulders the next.

4. Number of reps and loads

As this is done in a circuit fashion with incomplete rest, you’ll be unable to perform the same loads as during traditional lifting sessions.

For example, choosing a weight you can do for about 10 reps, but again do only 5. Be somewhat conservative: You can always increase the load.

5. Number of sets and rest intervals

If you like your workouts paced like clockwork, take 30-60 seconds rest between each exercise. Alternatively, wear a heart-rate monitor and rest until your heart reaches the anaerobic threshold or down to approximately a 150-160 beats. Or, with workouts that switch body areas, just push through the circuit, resting only as needed.

There is another approach to prescribing the number of sets. Sessions are performed for time as opposed to an established number of sets. You simply perform as much as you can within the timeframe (thus increasing the density of the workout), resting when needed.

Women only Active Circuit Training Class at Active Zone

Want to understand more about Circuit Training? Come down to Active Zone! our Active Circuit Training System (ACTS) classes are 45 minutes long and will make you sweat buckets while learning how to use gym equipment! Our gym welcomes all women from all fitness levels.

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Are You Over Exercising Yourself?

While most people have trouble getting motivated to work out at all, there are some people who have trouble taking even a single rest day.

And though it’s good to keep moving and working out on a near daily basis, it’s possible to overdo it sometimes.

Most people understand that rest is important, it helps to rebuild your muscles and allows them to grow back bigger and stronger. However, there are times when we may try and push it too hard.

In the fitness world, this phenomenon of exercising too much is called overtraining, and most athletes of all levels have experienced it at some point in their lives (whether they know it or not).

Rather than helping you reach your goals faster, overtraining can actually send you backwards, resulting in symptoms such as unwanted weight gain/loss, lack of motivation to exercise, and fitness plateaus.

So how do you know if you’re exercising too much?

Women only Active Circuit Training Class at Active Zone

Signs that you may be Overtraining

1. Experiencing prolonged muscle soreness

If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re exercising too much.

After heavy or intense training, your body needs time to recover. Constant and relentless soreness means it’s not getting that chance. Instead, you should take it easy, and let your body recover.

2. Falling sick frequently

Most healthy and fit people tend to have a fairly good immune system, rarely getting more than a mild cold every so often.

So if you’re getting sick more than normal, or just feel pretty crappy and fatigued overall, you can be pretty sure your body needs a break.

3. Low energy

If you’re feeling extra fatigued and have had low energy for days on end but you know you’re not sick, you’re probably exercising too much.

It is then recommended for you to rest up, if not you would have to prepare to sacrifice performance.

4. Experiencing early onset of fatique

Feeling an overall sense of fatigue after prolonged intense training, or getting unusually tired early on in your workouts? This is definitely a warning sign of overtraining.

5. Resting heart rate is higher than usual

Most really fit people have a resting heart rate sub 50 or 60 bpm or so (the average person’s resting heart rate is 72 bpm).

Check yours regularly: if you’re in great shape, but your heart rate is significantly higher than expected, you may want to give your body a break from exercise.

There are lots of apps that will track resting heart rate these days, these apps would help to measure recovery, including resting heart rate.

Women only Active Kickboxing Class at Active Zone

At Active Zone, we offer classes which would not only make sure that you’ll break a sweat each session, but also prioritize your health and safety at all times. Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! Come down and give our classes a try! You’ll definitely have a great workout!

Do check out our other available group classes as well!

Name:    Active Zone by Active Red
Email:     info@activered.sg

Phone:    8363 5661
Website: www.ActiveZone.sg

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page

Guide to METCON Workouts

METCON is simply short for metabolic conditioning. Utilizing circuits, complexes and, at times, very specific and timed groups of exercises, METCON may consist of bodyweight moves, equipment from kettlebells to medicine balls and other forms of familiar activities such as sprints.

The take-home message here is that it doesn’t have to consist of 45 minutes of low-intensity treadmill walking or long sessions on the recumbent bike.

Women only Metabolic Conditioning Class at Active Zone

Variables of METCON

METCON uses a myriad of variables to be highly effective while keeping your workouts fun, interesting and unpredictable.

1. Resistance Training-based Conditioning

This type of conditioning refers to the use of resistance training equipment used in a circuit-style session such as barbells, dumbbells, kettlebells and other unique pieces such as tires, sledgehammers and medicine balls among others. The act of utilizing a piece of equipment for either added resistance or to generate power will add an appreciable amount of muscle in a short time.

2. Cardiovascular-based Conditioning

This refers to more traditional modes of cardio-respiratory training such as running, sprinting, biking, shuttle runs, swimming and other pieces of gym equipment such as elliptical, recumbent bikes, rowers and step machines. Training under these conditions will enable you to use both steady-state and short-burst interval training to stoke your metabolic fire.

3. Hybrid Conditioning

This type joins the two elements above into one effective fat-scorching routine. Using both resistance equipment and traditional cardio-style modes will challenge you to no end. Switching from one to the other within a program is a surefire way to keep things interesting. This, of course, can include many other variables such as bodyweight exercises, exercise order and your scheduling preferences.

4. The Use of Bodyweight and Equipment

There is something to be said about the ability to manipulate your own bodyweight. The act of lifting, pulling and pushing yourself off the floor, up to the ceiling or up over a bar is an amazing display of true strength. Pull-ups, chin-ups, inverted rows, parallel dips, bench dips, push-ups and various forms of sit-ups crunches, planks and leg lifts all contribute to not only total body strength but also one serious metabolic boost.

5. Upper / Lower Split

Normally you would think of a conditioning program involving a mix of full-body moves rounding out the program, however, you can also split a circuit into upper and lower body installments. Due to equipment availability, gym set-up and specific goals an upper / lower split may prove beneficial. Whether it is to work on a specific weak point or simply mixing up your routine splitting up the body can focus on things such as upper body strength or lower body power.

6. PHA Training

PHA stands for peripheral heart action meaning blood flow is shuttled to and from your peripheral limbs from alternating upper and lower body exercises over and over to force the heart to work at a higher intensity. Around for decades, this style of training will set your metabolism ablaze.

7. Training for Time

Traditional weight training has you perform a predetermined number of sets before the finish line. Speed becomes the factor of concern with form and technique sometimes becoming compromised. Your ability to properly perform the requisite exercises is paramount toward your long-term success.

8. Training for Completion

Another way to set a goal for a challenging METCON is to perform a specific number of reps per exercise for a certain amount of rounds before calling it quits. Your conditioning will gradually increase as you take less rest breaks between exercises and / or increase weight slightly or perform each move in a more advanced way.

Women only Metabolic Conditioning Class at Active Zone

At Active Zone, we offer women-only group classes which would definitely get you sweating non-stop! Our certified instructors will be there to guide you throughout the 45 minutes class and we are more than happy to help you reach your fitness goals! You can expect HIIT exercises such as squats, lunges, mountain climbers and the use of gym equipment to definitely boost your endurance and stamina for our gym classes. We would guarantee you a fun and exciting workout while ensuring your safety at all times.

Name:     Active Zone by Active Red
Email:     ActiveZoneSG@gmail.com

Online Store: www.activelife-shop.weebly.com

To find out more about Active Red, read about us here.

To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.

Book your introductory workshop at Active Schedules

To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:

Remember to follow us on Facebook at:

“Like” Active Zone Facebook Page

“Like” Active Red Facebook Page

“Like” Active Life Center Facebook Page

“Like” WAKO Kickboxing Singapore Facebook Page