Step 1 - Increase your fitness through energy system development
Our professional fitness training team uses a combination of both your aerobic energy system (with oxygen) and your anaerobic energy system (without oxygen). In order to improve your cardio and muscular strength in one effective workout. We often use interval training because it is time efficient and keeps heart rate up while training muscular endurance. All our programs are based on time tested exercise principles which have been proven effective.
Doing hours of running alone on the"treadmill" or elliptical cross trainer is just not going to make you lose weight quickly . What you need to be doing is interval training using our specific interval and functional training programs to boost both your fitness and improve your overall physical conditioning and appearance
Step 2 - Improve your core stability, strength and rotational power
If you think that cranking out 100 crunches every morning by yourself or with your personal trainer is going to give you optimal core strength for proper spinal alignment and that 6 pack you have been working so hard for, then you couldn't be further from the truth.
First of all, you need to be working on your core stability, which is using your core muscles to stabilize your torso when there are other forces acting against you. The basic versions of this are the bridge or plank type exercises, but there are many more advanced exercises you need to master before you have excellent core stability.
You will also need to develop your core strength and rotational power. Rotational power can be trained using very specific functional exercises and is an important factor in mastering powerful rotation from the hips.
Step 3 - Increase your endurance, strength and power
If you are not doing functional training to improve all of the above (endurance, strength and power), you are missing part of the equation.
You need muscular endurance in your arms, back, shoulders and legs in order to sustain any kind of physical activity for long periods of time. Muscular endurance will allow you to get involved in sports and outdoor activities or play the sports you are currently involved in at a whole new level.
You need strength and power in your upper and lower body in order to develop better physical reaction and explosive movement
In addition you need to have the strength and power in your shoulders and hips to pick up your child, grandchild or even meet the physical challenges of everyday life.
Step 4 - Improve your mobility and flexibility
Most people are aware of the importance of good flexibility, but what most don't understand is the missing piece of the equation - mobility.
Flexibility refers to the passive range of motion as achieved through static stretching. This is important for overly active muscles, but it does not mean the surrounding joints are stable and prepared for dynamic movements. Often an increase in passive flexibility is an injury waiting to happen.
What most people need more than passive flexibility, is mobility. Mobility refers to the ability to move your joints through a greater range of motion, but also have the joint stable while in those positions. Mobility can be increased through specific mobility drills which are generally incorporated into your dynamic warm-up which is largely used in our one on one and boot camp sessions
Step 5 -Improve your balance and lower body strength & power
Balance is obviously important for everyone from top athletics to office workers. Most of us, however, do not do any balance training. It is actually very easy to improve your balance using some simple training methods that use very little equipment.
Balance also requires a lot of lower body strength and power. Strong and healthy legs will mean that you can perform explosive maneuvers without an increased risk of injury. This doesn't mean hitting the gym to do more leg curls and leg extensions. What you need to be doing is lower body functional training exercises - both hip and knee dominant, both single leg and double leg, and both stable and unstable exercises.
Conclusion
In order to increase your physical awareness and transform your body into a better performing machine, you need to have a well rounded, specific and costume designed, functional training program. You cannot rely on traditional weight training workout routines and long boring cardio to get you the results you are looking for.
What you need is a program that has been proven to work with hundreds of people from all over the globe. If you are interested in finding out more about our fitness training programs, please leave your name and phone numbers here and our fitness experts will call you and arrange to meet for an initial consultation at a time of your convenience.
Revolution Fitness is a mobile personal training company based in Bangkok and Shanghai. Our qualified trainers come to you and train you at your home, nearby park or your condo's facilities. We can train you with or without equipment using exercise techniques and programmes that you can do anywhere or any place. So if you travel a lot, have a hectic schedule, limited time or simply just hate the thought or are intimidated by the gym and conventional training style then our trainers can tailor a fun, enjoyable programme that you'll love, maintain and guarantee results!
It's simple, we come to you so there's no excuse! The longer you procrastinate the harder it is to commit, so make a start today! Don't worry if you've never trained before, most of our clients are beginners, had no previous exercise experience and have lacked motivation or have had injuries in the past. Our clients range mainly from 30-70 year olds, expat men and women from all over the world. We can train you one on one, partner or even group. It's personalized receiving 100% attention from your trainer who will monitor and change your programme when necessary so you are guaranteed your results!
Our way of Fitness in Bangkok Personal Training
• Convenience- Our personal trainers in Bangkok will train you when and how you want.
• Commitment- Our Personal trainers in Bangkok will keep you on track with our support and periodic re- assessments!
• Flexibility- Our Personal Trainers in Bangkok have programs for people of all fitness levels, and body types.
• Quality-we have certified, quality in-home personal trainers
• Privacy-work out in your own home or office with our Personal Trainers in Bangkok
• Guaranteed success- you will succeed and achieve your goals, that’s our guarantee!
Super Fun and Unique Program to keep you motivate! Our programs include Total Body transformations, Sports Specific Training, Weight loss, and general fitness!
In our Bangkok personal training programs:
Your current level of fitness will be assessed.
Your goals will be discussed and agreed.
Specific to you- the initial consultation and benchmarking fitness tests enable an individually designed programme to be designed that will be at the correct level to achieve your objective quickly and safely.
More convenient.
Our personal fitness trainers will train you in your own home, condo gym, office or local Park.
Because our personal trainers come to you the sessions are less time-consuming as there is no traveling time. Also, they will fit in a session around your busy schedule, whether you want to exercise early in the morning before work, lunchtime or last thing at night.
Structured programs that will progress you at the correct rate.
Unlike a private gym, you get 100% attention for the duration of your session. your personal trainer is all yours and no one else's for the period of your session. We want to see you achieve goals, so will push you little bit further and encourage you when feel appropriate.
Enjoy the working relationship you build with our personal trainers in Bangkok. Our personal trainer is focused and motivated in getting results.
Flexibility- if you are not happy with an aspect of your training- don't like an exercise, getting bored or not progressing enough, we then change your program.
Feedback- your trainer provides personal feedback and positive encouragement.
Continual assessment and monitoring will motivate and ensure rapid improvement of fitness levels, appearance and feeling of well being.
5 Stretching Exercises to Improve your stiff back
5 Stretching Exercises to Improve your stiff back
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.
Hips (seated)
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg.
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
Chest Stretch with bent arm
1. Place arm on a wall or any vertical object and bend elbow to 90 degrees.
2. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest.
3. Hold for the prescribed time and then repeat with the other side.
Low Back (lying)
Lie on your back and bring both your knees to your chest.
Pull on the back of your knees towards your head until you feel a stretch in your back.
Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.
Your Health is your Wealth!
You wake up in the morning, your back hurts, you have to slowly and carefully get up from your bed, you sit on the toilet and can’t help but notice those extra pounds laughing at you. Feeling like shit… this is how you start your day?
You have been working hard building up your career, raising your family and making yourself look good and eat well. Your doctor check up reports sucks - high blood pressure, overweight, high cholesterol, bad knees, fast heart rate too? The doctor has warned you. Time to workout dude! These are wake up calls…..
Your wealth without your health is useless. The World Health Organization recently declared depression as currently the world’s fourth most debilitating condition (behind heart disease, cancer, and traffic accidents) and predicted that it will grow to become the second most debilitating condition worldwide by the year 2020 with heart disease remaining at number one. What to do? Exercise is the best way! Everyone knows it! No time for it? You have time to watch TV and DVDS? If you want a quality of life, the more you put in, the more you get out! 10 minutes a day of any kind of excise can be a quick fix as long as you don’t stop. Exercise for one hour once a week, why not?
Make a good pattern and routine in your daily life just as you regularly put money into the bank. Don’t wait until it comes, the days never come, take action and be responsible for yourself. Remember PRIDE! (Personal Responsibility Is Daily Effort).
If all this doesn’t seem the right approach for you, then what? How about hiring a Personal Trainer for a kickass workout, why not? It’s not just somebody who shows up at your gym, but somebody who instructs you how to do these exercises and most importantly making sure you are doing the correct workouts that suit your needs and wants! Motivation plays a big part in it. You don’t have to just hire someone to stand right next to you and count, how about you partner up with a family member and do exercise Not only is even more fun but you get to spend quality time together with your loved one.
Here, I’ll show two exercise forms:
Russell Lee
Executive Director
Exercises
Single Leg Knee to Chest
1. Lie back and grasp one leg behind knee. Other leg should be straight on floor.
2. Pull knee towards same shoulder. Back should remain flat on floor.
3. Hold for 20-30 seconds. Repeat as prescribed.
Trainer's comments:
hold it 10 sec for each leg
Sets
Reps
Weight/Resistance
Tempo
Time
1
10 sec each
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
Single Leg Standing Straddle
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg.
Trainer's comments:
losen up your low back and stretch your hamstrings
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Sets
Reps
Weight/Resistance
Tempo
Time
1
20
2
20
3
20
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Sets
Reps
Weight/Resistance
Tempo
Time
1
20
2
20
3
20
1-Arm Pushup
1. Start by getting into a pushup stance with your body flat and both hands on the ground.
2. Next take one hand and place behind your back.
3. Proceed into a pushup and the extend your arm back to completed pushup.
4. Repeat for desired repetitions and repeat with the other arm.
Sets
Reps
Weight/Resistance
Tempo
Time
1
just kidding!
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Sets
Reps
Weight/Resistance
Tempo
Time
1
25
2
25
3
25
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
