Why You Should Boost Your Metabolic Rate

Our goal is to lose some extra weight, so we try different diets, go on an exercise plan or even try unconventional methods or products off the shelves.

While some of these may work, they don’t typically last.

And so, we want to tell you why exactly boosting your metabolic rate may be the way to go.

Metabolic Rate

First, what is our metabolic rate?

Metabolic rate refers to the rate at which we use energy and burn calories.

This is affected by a number of factors; such as age, weight, height, gender, environment, diet and exercise habits.

So why is it important?

While we do exercise to burn off the calories that we gain from eating, most of our calories are actually burnt at rest. This refers to our basal metabolic rate.

While it may seem counter intuitive, it makes sense that we should then aim to increase our basal metabolic rate in order to burn more throughout the day for more consistent and healthy weight loss.

So now the question is, how do we do it?

Diet

The food that we eat is important, and it is crucial for us to strike a good balance of protein, carbohydrates, fat and micronutrients to lose weight.

However, in terms of increasing our metabolic rate, the foods we eat may not have such a big or long term impact.

There are many myths surrounding these foods that claim to improve your metabolism, such as coffee, green tea or even spicy foods. Unfortunately, it is temporary and so minor that there would not be much of a difference.

Exercise

Metabolic conditioning is a type of exercise that increases the body’s efficiency to use energy.

It is a type of high intensity interval training (HIIT), which maximises your calorie burn during each short period of time or interval. It typically consists of resistance exercises and explosive movements. Due to the high intensity, it results in what is known as excess post-exercise oxygen consumption (EPOC), which allows your body to burn more calories post-workout.

As a result, it increases your metabolic rate.

Not only that, it has been found that your basal metabolic rate is positively linked to lean body mass. Lean body mass refers to the mass of everything in your body, except for fat.

This includes ligaments, bones, organs and muscles.

As such, it is recommended to increase muscle mass through resistance training to increase your lean body mass, which in turn improves your metabolic rate.

METCON at Active Zone

Here at Active Zone, our METCON class is designed specifically with these benefits in mind.

As described earlier, it is a high intensity workout that utilises a variety of strength and explosive movements that will definitely get your heart pumping.

One of the most important things is consistency, so join us every week for 45 minutes of intense and effective exercise!

Want to know more about our classes? Take a look at our details below and drop us a message!

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:

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Exercise Correctly, Not More

We know that exercise keeps us in shape and improves our health, so the more the better right?

Wrong.

As with anything, too much of a good thing can cause even more problems.

Since COVID, it has been difficult to be consistent with our exercise so when we find that we have the time to we go all out.

But that’s not healthy, and in reality can lead to serious injuries.

Sudden Overload

A sudden increase in load is when you have been leading a sedentary lifestyle for the past few weeks and then decide to exercise every day because of a commitment you made to achieve your weight loss goals. However, when we suddenly increase our exercise or training load, our bodies are not used to it and may not be conditioned enough. As a result, our bodies start to break down in different ways.

This can be in the form of injuries.

Overuse Injuries

Overuse injuries are most common following a sudden increase in training load. As the name suggest, overuse injuries occur due to the overuse of the area or body part. For example, someone suddenly starts to run, walk, climb stairs and more can develop Patellar Tendonitis, which is the inflammation of the patellar tendon and leads to pain.

Other injuries could include shin splints, which is the stressing of the shin bone due to increased activity which could eventually lead to a stress fracture if not rested and properly managed.

Not to mention, if not treated well and promptly, overuse injuries can become chronic and prolong your pain.

Traumatic Injuries

Traumatic injuries are less consistent with sudden increase in training load, however they can still occur.

When we increase the load too much too quickly, we can easily feel tired, sluggish and burnt out. Exercising at a high intensity in this state can be dangerous because not only are our muscles weaker, we easily become fatigued which can cause us to lose focus and coordination. One bad fall or stumble can result in traumatic injuries such as sprained ankles and broken wrists.

Build a Consistent Routine

The way to solve this problem is to have a consistent exercise routine that caters to your current fitness level.

For example, if you are currently sedentary, start off with 10 to 20 minutes of moderate exercise at most 3 times a week. As it starts to become easier when you get fitter, you can increase the duration slightly and eventually the frequency and intensity can go up as well.

It is important to be consistent, and not go long periods without exercise and then sudden periods of high intensity exercise.

Need help? Joining a gym can be extremely useful in setting up that weekly habit.

Want to know more? Drop us a message using our contact details below and we will get back to you!

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

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The importance of water

We’ve probably been told one too many times to drink more water and hydrate ourselves, but why do we have to do so? What does drinking more water have to do with our health, and how does it work? In today’s blogpost, we’ll be discussing about the importance of water and why you should drink up more!

Maximises Physical Performance

During physical activities, it’s normal for people to perspire and sweat along the way, depending on the intensity of the sport. It has also been scientifically proven that hydration boosts strength, power and endurance, especially when it comes to high intensity exercises. When one exercises in the heat without proper and adequate hydration, they may suffer from serious medical conditions like heat stroke and a lowered blood pressure. Drinking water also elevates metabolic rates in an individual, allowing their overall energy levels to increase.

Aids In Digestion

Did you know that drinking more water can aid in nutrient absorption, digestion and helps to prevent constipation as well? Drinking water before and after meals can help the body break down food more easily, which promotes digestion. In addition to helping with the process of food breakdown in the system, water also helps to dissolve vitamins, minerals and other nutrients from food, which are them delivered to various parts of the body to be used.

Cognitive Benefits

Proper hydration can help to boost focus, alertness and short term memory while simultaneously uplifting one’s mood by improving clarity and concentration. Drinking sufficient water allows our brain cells to function properly and lowers neuronal activation, which means that our brains do not have to work harder than usual to complete simple tasks. Furthermore, water supplementation also leads to better mental clarity as well as improved quality of sleep.

If you like our content, feel free to check us out via the information listed in the details 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

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Kickboxing – Good for Youths?

There are many things youth should steer clear from, but kickboxing is not one of them.

There are many elements of kickboxing that you may not notice at first glance, so today we are here to talk about them!

1. Physical

We are currently living in the age of technology, and today you won’t see a single youth without a phone in their hands!

Engaging in exercise breaks the sedentary lifestyle so many are used to today, and improves our health and fitness.

What better way to do that than kickboxing?

Kickboxing is an endurance, speed and power workout that engages your cardio system and neuromuscular system. Plus, it’s fun!

It may look easy, but trust us – it is a killer workout that will have you aching for more.

2. Cognitive Stimulus

Kickboxing isn’t just mindless punching and kicking, in fact, it requires more mental than you think.

Kickboxing is a sport with many different combinations of techniques that requires focus and coordination.

When there are lots of things on your mind like school or work, focusing on coordinating your kickboxing technique and sweating it out can give you the break you are just looking for!

3. More than just a workout

When we think of exercise, sometimes we dread the physical exertion so much so that we may even choose to skip out on it.

Kickboxing on the other hand, is a unique workout that is versatile, with thousands of combinations that will never get boring.

Kickboxing might just be the excitement that you are looking for!

Here at Active Zone, we can assure you that your exercise will never be boring. Take your pick from our different kickboxing group classes as shown below!

For more information, feel free to contact us, we are always happy to help 😁

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

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Effects of Sleep Deprivation on the Body

In this modern day and age, the hectic and busy lifestyles many of us lead may cause us to sleep later at night and impact the quality of sleep we get as well. Although sleeping in the wee hours of the morning may be a usual routine to some already, the effects of sleep deprivation are detrimental and may lead to unimaginable effects on the human body. In today’s blogpost, we’ll be talking about the importance of sleep and why you should go to bed earlier and sleep more!

Risk of Illnesses

When people sleep for shorter period of time, it affects the body’s release of insulin, which is a hormone that lowers blood sugar levels. This will increase the risk of getting type 2 diabetes in future, especially if they already do not lead a healthy lifestyle and consume sweetened food and beverages regularly. Additionally, sleep deprivation may lead to increased blood pressure and higher levels of chemicals that are linked to inflammation, both of which are factors that may exacerbate the risk of contracting coronary heart disease in future.

Cognitive Decline

When we’re asleep, our brain helps to make connections which allow us to remember new information and processes – a lack of sleep affects our short and long term memory, which may have detrimental impacts in future especially with old age. Furthermore, it may cause trouble with thinking and concentration, whereby a person’s cognitive abilities – like problem solving skills and staying focused can get affected.

Poorer Immunity and Balance

Lastly, insufficient sleep can affect coordination and balance, which may contribute to a higher risk of falls and physical accidents since a person’s alertness will be compromised when they are sleep deprived. Too little sleep also affects the immune system and weakens its defenses against common cold and flu – this puts a person at a higher risk of falling sick when being exposed to germs and viruses.

If you like our content, feel free to check us out via the information listed in the details 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

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How to workout if you’re extremely lazy

Happy Sunday! If you’re someone who always finds it tough when it comes to exercising and sustaining your exercise motivation, then this blogpost today is written just for you. Gone are the days of procrastination and lazing around with zero results – simply read on to find out more!

Stick to 10s

Try to do 10 reps of various exercises each day – 10 sit ups, 10 push ups, 10 jumping jacks and et cetera. From so many available workouts to choose from, 10 reps of different exercises will surely make a difference and can even last for up to fifteen of twenty minutes when executed with rest breaks in between! Additionally, if you’re worried that your exercise motivation won’t be able to sustain you through the week, sticking to 10s can help you to choose many varieties of workouts such that you won’t have to do repetitive sets each day. That way, you’ll look forward to working out more and defeat your laziness more effectively!

Stand up at least every hour

This is the easiest step to do something healthy for your body. Be it just getting out of your desk to refill your drink or talk to a colleague, standing up or just moving around for at least an hour helps you to promote blood circulation in your body. In fact, scientific research has proven that movement during the day is critical to maintaining wellness and even reducing weight gain. Furthermore, it helps to foster greater concentration and engagement while boosting productivity levels. Lastly, getting up to move once in awhile increases blood flow and lowers the risk of contracting deep vein thrombosis (dvt), which in worst case scenarios can lead to amputation of affected body parts!

Tabata

Tabata is a form of HIIT (High Intensity Interval Training) that consists of 20 seconds training and 10 seconds of rest continuously. Workouts ranging from planking to mountain climbers, burpees, jumping jacks, high knees at et cetera can be carried out during Tabata – each session can last for however long you want, even just a 10 minutes can burn a significant amount of calories due to the amount of high intensity training! Additionally, Tabata training raises your metabolism and heart rate immediately, allowing you to burn more calories and slim down along the way.

If you like our content, feel free to check us out via the information listed in the details 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

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Why Women Should Lift Weights

“If I lift weights, it’ll make me bulky and appear big.” If this sentence sounds familiar to you, you’re not alone! Contrary to what others think about lifting weights, they actually have certain essential benefits attached to them, some of which are extremely important to women! Hence, today’s blogpost will be aimed at discussing about main reasons why women should lift weights. Read on to find out more!

Build Strength and Lower Body Fat

Weight training helps you to strengthen muscles, thereby improving muscle mass in general, which boosts bodily function and reduces the risks of injury due to potential overexertion. A scientific study done in the past also proved that when women embark on strength training, they gain more muscle and lose more body fat in the process. When lean muscle mass increases, metabolic rates also rise, thereby allowing one to burn more calories even after exercising.

Lowers Health Risks

Weight training has significant impacts on the body’s cardiovascular health, since it lowers blood pressure, LDL (bad cholesterol) while simultaneously increasing HDL levels (good cholesterol) in the body. When cardiovascular exercises like lifting weights are added into one’s exercise routine, it helps to maximise the health benefits in general. Additionally, weight training also helps you to increase bone density, which is the best defence against osteoporosis in women especially in their later years. Last but not least, weight training helps to improve the way one’s body processes sugar, which may in turn reduce the risks of diabetes. With so many health benefits, why not try lifting weights today?

Improves Mood

Strength training and exercise in general helps one feel better and improves their mood over time. Post-workout, the body actually secretes a chemical hormones that act as mood-boosters and are known as endorphin, dopamine, serotonin and norepinephrine, which helps to lower feelings or stress and anxiety while also helping to promote happier feelings and increased confidence over time. In fact, previous studies have shown that exercising helps to improve mood and build up self-esteem, allowing one to feel more confident in their own skin. If you’re in need of a mood boost, here’s a healthy approach to doing so!

If you like our content, feel free to check us out via the information listed in the details 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

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Personal Training Perks

If you’ve been to the gym before, chances are that you’ve seen people with clipboards guiding others along with their workout routine. No doubt, Personal Trainers are a common sight – yet, there are still people who feel that they’re too costly and hence miss out on certain benefits that only Personal Trainers can provide for them. In today’s blogpost, we’ll be discussing about some Personal Training Perks you won’t want to miss, so read on to find out more!

Personalised Nutrition Plans

Did you know that Personal Trainers are also capable of providing you with dietary advice that best suit your needs? All you have to do is to let them know of your fitness goals and what you wish to achieve, this way, they’re able to plan out a feasible diet plan for you to try and follow along. By doing so, it saves time and effort on your end since you won’t have to spend many hours doing extensive research on what types of food to avoid and what to consume more of! In this fast-paced modern day and age, time is of essence – if you’re looking for personalised nutrition plans to follow along while benefiting from workout sessions with a Personal Trainer, it’s time you considered attending some sessions!

Full Guidance

Personal Trainers are all professionally certified individuals, which mean they’re able to fully supervise and look after you when you’re exercising. As they watch over your form and posture, it reduces risk of injuries especially for fitness newbies who are working out with foreign exercise equipment for the first time. Hence, think of Personal Training as spending a little more money but with added advantages like safety and proper guidance when undergoing your usual fitness routine! Having full guidance also allows you to stay confident and gives you the opportunity to try new exercises you wouldn’t have done alone without a professional nearby.

Experience

Last but not least, it goes without saying that Personal Trainers are the ones that know the gym best. If you’re looking to try out something new, they’re able to customise a suitable workout flow for you with a variety of equipment available, so if you’re someone who gets bored of doing the same exercises every time, here’s your saving grace! Additionally, they’re able to answer most of the questions you might have related to fitness and health in general, which is an added advantage! With their skilled expertise and prior knowledge, leading an active lifestyle will be something that you’re looking forward to instead of procrastinating over in no time.

If you like our content, feel free to check us out via the information listed in the details 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

The Importance of Fruits

You have probably heard of health tips that constantly send reminders to consume more fruits regularly and make them an essential staple in your diet, but what exactly do they offer? In today’s blogpost, we’ll be sharing more about the importance of fruits and why you should include them more in your diet. The next time you plan your grocery trip, do remember to shop for more at the fruits section!

Fiber Abundance

Did you know that fruits are high in fibre content? They help to boost gut health and make one feel fuller in general, hence lowering excessive impulses to binge eat out of one’s regular appetite threshold. This is especially so for raspberries, pears and apples. Fiber helps to maintain bowel health, which aids in the weight loss process; it also brings about health benefits like lowering the risk of coronary heart disease, stroke, hypertension, cholesterol and blood sugar levels.

Vitamin Source

Fruits are extremely high in vitamins, like Vitamin A, C,and E. Vitamins have antioxidant properties, meaning that they’re able to reject harmful molecules which are known as radicals produced within cells that can also cause tissue damage or disease. Vitamin A helps to form and maintain healthy teeth, skin and bones; Vitamin C allows the body to absorb iron and maintain healthy tissues; Vitamin E aids in the formation of red blood cells.

Health Benefits

Lastly, eating fruits help to protect against cancer and other diseases, in turn maintaining good health in general. This is because they contain phytochemicals, which help to protect the body against diseases like type 2 diabetes, stroke, heart diseases and high blood pressure. Due to their low saturated fat content, fruits help to also form a well-balanced diet which helps in the weight loss process, hence decreasing inflammation and lowering blood sugar glucose levels.

If you like our content, feel free to check us out via the information listed in the details 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

Seniors – Come try this out!

Do you know of any Seniors keen on taking on a challenge of learning a new Sport? If so, we have good news to share! Introducing the Active Seniors Kickboxing Programme launched by Active Zone earlier on this year, with the aim of encouraging Seniors to lead a healthier lifestyle by actively engaging in meaningful sports and activities like Kickboxing. If you’re interested to learn more, do continue reading todays blogpost!

Kickboxing for Seniors

The thought of Seniors engaging in Kickboxing classes may seem daunting at first, but we assure you that it’s not as scary as it may seem! This is because of the non-combative nature of Kickboxing sessions here, so the only “opponents” they’ll practice against are equipment found in our studio like round shields, thai pads and and punching bags. Hence, no sparring is involved throughout the entire class duration, so their safety is well taken care of here! Allowing Seniors to learn Kickboxing also provides them with more alternatives compared to the usual exercises they do, which adds a “fun” element and spices up their usual workout routine. After all, there’s no age limit when it comes to learning Kickboxing!

Safety

If you’re wondering about the safety of Seniors when it comes to them learning Kickboxing, rest assured that they’re being trained by highly qualified professional trainers here at Active Zone. With full on supervision and guidance to ensure proper form throughout the session, they’ll no longer have to worry about getting injured here. Additionally, along with the non-combative nature of Kickboxing classes conducted at Active Zone, the lesson pace is slower to allow for better understanding, which reduces the risk of any injuries in future.

Health Benefits

Often, Seniors are required to balance on one feet when performing Kickboxing moves like Kicks and Roundhouses. This trains both their coordination as well as balance, which in turn lowers any potential fall risk in the future. As one gets older with age, they’ll also have a prolonged recovery time when it comes to sustaining any injury from falls, so Kickboxing actually helps to prevent that from occurring. Also, their strength and power also improves with training, allowing them to build more muscles which lowers the risk of any ligament or muscle tears and injury caused by possible overexertion in future.

If you know of someone or you yourself wish to try out our Active Seniors Kickboxing Programme at Active Zone, do contact us via the 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