Newsletter 6th Edition 3rd September 2018
Static vs Dynamic Stretching
If you were born in the 70’s or 80’s and attending PE classes in school, you probably started your class with static stretches. Hamstring, quads, glutes, deltoids…etc. After stretching and a few relaxed muscles later, you will then dive in full force into whatever games or sports you were involved with, and of course, pushing both your physical and metal limits.
Imagine a frozen rubber band that has been recently taken out of the freezer then. When you stretch the cold rubber band, the result of that stretch, depending on the amount of force placed on it, will most probably snap it in two. If that was your muscle or tendons, you will most definitely find yourself out of action for a few months!
Shall I Stretch then?
Yes, definitely! Dynamic stretches done before your exercise will prep your body for the workout and decrease the chance of getting injured. Dynamic stretches mimic the movement of the workout but at a much lower intensity, giving your body the chance to “practice” the movement before increasing the intensity. For example, if you are going to be doing a 10km run, you may start warming up with a brisk walk, leg swings, forward and reverse lunges, as well as butt kicks to stretch out your quadriceps and mobilize your knee joints.
Where do I learn more about Dynamic Warm Up?
There are many sites and sources on the internet where you can learn workout techniques. However, please note that not all sources are reliable, some can even give you wrong information which in a worst case scenario, may lead to injury. Information from trusted sources such as domains ending with .gov or .edu or even fitness journals will be the best source of information.
For more information about Dynamic warm up and examples of techniques, please visit the American Council on Exercise Page
Talk to your Personal Trainer
我哋4ward Fitness 韓國駐場教練團隊， Kyle、Shawn同Jennie一定能夠提供最專業嘅運動知識同技巧俾你哋參考。佢哋亦好樂意能夠協助大家喺運動方面取得好嘅成績，超越自己㗎😊。有咩健身方面嘅問題，隨時嚟4ward搵佢哋啦！
The best way to learn proper technique is to speak to our Korea Fitness Team. Kyle, Shawn, or Jennie would be more than happy to extend their assistance to you 😊
Workout of the Month
We have 2 battle ropes at the gym and somehow, we observed that many people will not use it unless they are working with a Personal Trainer..LOL
Battle Rope Burpees
This month, we would like to introduce a “Kick Ass” cardio acceleration workout that you can include in between your sets of weights. For example, after doing a set of chest press, you can perform this workout for 30 seconds as a cardio workout keeping your heart rate high for maximal caloric expenditure.
Perform this movement for 30seconds in between sets when you do weights. Watch Jennie as she show us how to perform the movement 😊
Over 15 people have claimed their FREE Round Trip Air Ticket to Seoul!
Seriously? Have you heard of any gyms in Hong Kong giving out a FREE Return Air Ticket to Seoul whenever you get your buddy to join you at the gym? Most of them probably give an additional FREE one month membership (boring…). Due to popular demand, we will be continuing our Buddy Referral Promotion for the month of September. Encourage your buddy to get healthy and we will reward you with a FREE TRIP to Seoul! HURRY!
PS – 我哋嘅「韓國駐場教練團隊」，好樂意為你哋提供首爾旅行建議，有當地人介紹實好玩啲啦😊
PS – Our Korean Trainers will be more than happy to give you some advice on what to do in Seoul 😊
Group Class Schedule
We have now made available, our group class schedule up to 5 weeks in advanced! So no excuses! Plan you workouts early and book your classes in advanced! We look forward to seeing you at our classes!
Read the Previous Editions of our Newsletter