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October 26, 2022October 26, 2022

How to use TRX suspension trainer & it’s benefits?

Personal trainers helps to workout with TRX Suspension Trainer

The TRX Suspension Trainer is perhaps on the best workout system. It is also known as Total Resistance exercises.

The best thing is that this TRX can be used by people at all fitness levels as it mainly requires the trainee to use his/her own body weight to exercise. This is a specialized form of suspension training that helps to develop core stability, flexibility, body strength, balance etc. However, it is very important that we do all the forms correctly and do not injure ourselves.

There are specialized and certified TRX Suspension Trainers for the purpose and it is a safer idea to have a personal trainer or TRX trainer to train us in order to yield maximum benefits from this tool.

Benefits we get from working out with TRX Suspension Trainer

It is a total-body workout that benefits people of all fitness levels.
Exercising with TRX helps to improve both mobility and stability.
It helps develop functional strength.
The best part is it does not necessarily be a gym, but it can be set-up anywhere like outdoors, home or even in hotels!

Set-up your TRX Suspension Trainer anywhere-outdoors, home or even in hotels! — Workout with TRX Suspension Trainer anywhere indoor or outdoor!

This TRX Suspension Trainer gives much greater performance than many of those large and expensive exercise machines.
Moreover, it helps to increase our metabolic results too.
TRX Suspension Trainer is great for strength training, increasing muscular endurance and for building lean muscles.
One of the major benefits working out with TRX is it makes our core very strong and stable.

Workout with TRX Suspension Trainer to have a stronger core. — TRX Suspension Trainer-helps to strengthen and balance the core

Most Common TRX Exercise

1. TRX Push up

It is known to all of us that push-up is still one of the most dependable exercises when it comes to weight loss, muscle building or toning. Other than the on the floor style, doing push-ups on TRX suspension trainer gives our body a total new dimension.

For this we need to stand facing away from the TRX. We have to hold the handles of the TRX right at the chest height with extended arms and our palms should be facing the floor. Our feet should be kept apart too i.e. it should be shoulder-width apart and body should be aligned from head to heels. Now we have to shift our body weight to the balls of our feet and bend our elbows. Thus do the push up and return to starting position again.

Push-ups on TRX suspension trainer. — Push-ups on TRX suspension trainer – gives our workout total new dimension.

2. Lunges

Lunges are again very popular and common fitness exercise. It improves our lower limb strength and balance. It is a very good functional exercise that betters our overall function of legs.

All we need to do is stand facing away from the TRX, one foot should be on the foot cradle and hands on hips. Now we have to bend our knees until the other thigh is parallel to the floor. Thereafter, we have to rise up to starting position. The same movement needs to be repeated on the other leg. Together that’s one set.

3. Triceps Extension

For this exercise, we need to stand underneath the anchor point, facing the TRX. Lean forward and hold both the handles and extend our arms in the front. Our elbows should bent 90 degrees and our palms should face away from us. Now we have to raise the handles of the TRX towards our eye level, while keeping our palms facing towards the floor and our arms must be extended. Then we need to return to the position where we started from.

4. High Bicep Curls

At first we need to stand with feet hip-width apart, facing away from the TRX. Thereafter, we have to hold the handles by leaning forward. Our elbows should be bent at 90 degrees while it is important to keep our palms facing away from us. Thereafter we need to extend our arms followed by bending our elbows to return to starting position.

Other exercises are like – TRX Chest Press, Kneeling Triceps Press, Low Row, Alligator, Glute Bridge, Single-Leg Squat etc. All of these exercises are very good for weight loss, muscle building and toning. However, proper guidance as to how to move about with these workouts is very essential for which it is recommended to have a personal trainer or TRX trainer who is certified for the same.

October 26, 2022October 26, 2022

Low Reps vs High Reps | Which is better for you?

When it comes to work out and fitness, often it is found that people are in a dilemma as to whether to go for lower reps or higher reps. High reps help us to lose fat and make our muscle more “toned”. On the other hand, low reps help us to build muscle and increase our body strength. Moreover, researchers have found out that, low repetitions with heavy weights increases strength, whereas high repetitions with light weight increases endurance. The best idea is to take proper guidance and training from a personal trainer as they have the best knowledge and can train as per our goal and body type.

However, the number of reps varies as per what our goal is i.e. for strength, fat loss, muscle building etc the type and number of reps does varies.

High Reps vs Low Reps – When our goal is to increase our Strength:

It is mostly seen that for optimal results it is advised to lift heavier weights for low reps. By this way, we can get stronger either as a result of increase in muscle size or because of increase in neuromuscular adaptation.

Strength training with low reps. — Lifting heavier weights for low reps helps to increase our strength.

High Reps vs Low Reps – When our goal is to build Muscle:

There is always a debate on whether high or low reps are best when it comes to muscle building. As per some studies 15 reps are good for muscle building and some studies point out using light weight and high reps we can achieve more toned up muscles. If our goal is to build bigger muscle like bodybuilders, then usually it is seen that working out with high reps helps. This is often called as “structural hypertrophy”.

For toned muscles- Lighter weights for higher reps works well. — Lighter weights for higher reps is good to get toned up muscles.

High Reps vs Low Reps – When our goal is to lose Fat:

There is a long-standing debate as to which is better for fat loss. People argue on two ideas i.e. Should we workout with heavy weights and low reps or with Lighter weights and higher reps. It is believed, that, high reps are the key to get rid of fat. However, recent studies shows that more than the amount of weight or the number of repetitions , it is the intensity of the workout that helps to burn more fat. It is worthy of mention here that right nutrition has much greater impact when we want to lose fat.

It is interesting to note that while high reps adds strength, promotes hypertrophy, build muscle low reps on the other hand, build neuromuscular and CNS efficiency. Hence the best idea is to religiously do both high-rep and low-rep ranges to optimize our development and reach our target in a more effective manner.

Having said all these, it is important to note that the correct postures and forms, correct exercises as per our goals, proper diet etc. All together helps us to achieve our desired body. This is often not possible when we workout on our own without any professional help and guidance from personal trainers. Personal trainers are certified and knowledgeable and they can exactly understand what we are looking at and accordingly train and motivate us.

So let’s not delay but get our own personal trainer or guide so that we can help ourselves to achieve what we want.

October 26, 2022October 26, 2022

Top Benefits Of Stretching Exercise You Need to Know!

Stretching under the guidance of a personal trainer.

In fitness world, all fitness trainers are big advocates of stretching. It is important when we look at being fit. Stretching helps us in lot many ways. It makes our muscles stronger, flexible, improves our range of motion, improves our posture and also helps to calm our mind. Stretching loosens up the tightness of our muscles which in turn reduces our joint pains too!

Top 5 types of Stretching

1. Active stretching –

Active Stretching is also called as static-active stretching. It helps to increase flexibility and strengthens our muscles. Here, we use our agonist muscles. We assume a position and then hold it there using the strength of our agonist muscles only. Thus in this type of stretching, our muscles are under the load of body weight in gravity.

Active Stretching-helps to increase flexibility and strengthens our muscles. — Active Stretching for Legs and Hips

2. Ballistic stretching

This type of stretching involves uncontrolled movements that involve momentum and bouncing.

3. Dynamic stretching

Dynamic stretching warms up the muscles and increases the blood flow and thus prepares them for a workout. Unlike ballistic stretching, dynamic stretching involves controlled movement with a defined range of motion.

4. Passive stretching

In this form of stretching, our muscles are at rest while it is being stretched. This is also referred to as relaxed stretching.

5. Static stretching

It is a very common form of stretching. In this form of stretching, we hold on to a challenging but comfortable position for some time. Static stretching helps to improve our flexibility.

Static Stretching - helps to improve our flexibility. — Girl doing static stretching

Some of the Benefits of Stretching are as follows :

Helps us to do other physical activities at ease – It is often seen that doing some basic stretching before any type of physical activities like for example, any type of sports helps to perform well. This is why even personal trainers do stretching on their clients before and after their workout sessions.
Can calm our mind – Stretching helps to calm our mind. This further helps us to complete many other activities which need focus and calmness.
Helps to increase our flexibility – Stretching means becoming more Flexible! Being flexible is the key to be able to perform many daily activities with ease.
Helps to heal back pain – Stretching helps to strengthen our back muscles and this in turn helps to cure muscle strains and any existing back injuries too.
Stretching gives us relieve from headaches – We often get headaches from stress or tension in life. Stretching helps to relax our mind and this in turn helps to reduce our headaches from tension.

However, it is very important to stretch correctly. It is the best idea to train under professionals like a personal trainer or a certified trainer, who can help us to get the most out of it. It is true, that sometimes we get into the dilemma as to whom to hire as our own trainer; what if he is not good or it doesn’t work for us.

NOT TO WORRY!

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October 26, 2022October 26, 2022

Pilates Reformer Singapore | Everything you need to know!

What is Pilates Reformer?

The equipment Pilates Reformer was developed by creator of Pilates, Joseph Pilates. This workout equipment looks like a bed with a flat carriage. It moves on wheels within its frame. It is attached to a set of springs which differs the levels of resistance while the carriage is pulled or pushed along this frame. This equipment helps to enhance our flexibility, build strong muscles, better our balance, make us stronger, increase our coordination, build strong core, better our overall posture, focuses on injury prevention etc.

Today, personal trainers are also strong advocates of exercises on Pilates Reformer.

Difference between Mat Pilates and Reformer Pilates –

The traditional way of doing Pilates being the mats, many newcomers often wonder which one is the better way of doing Pilates i.e. on a mat or a Reformer.

In case of a mat, our own body weight creates resistance while on a reformer, its pulleys and springs create the resistance.
In case of a reformer, the resistance created helps to do more challenging workouts than mat classes.
In case of a reformer, usually the results are visible sooner than when we do on mats.
The amount of resistance in case of a mat varies but in case of a reformer it can be regulated.

Benefits of Pilates Reformer Exercises –

These exercises, helps to improve overall posture of our body. It improves our body composition.
The pushing and pulling with legs and arms against the resistance of the reformer, helps to build strength.
Pilates Reformer Exercises also helps to strengthen our core muscles.
Pilates Reformer accommodates full-range motion. Doing exercises on this equipment, guarantees that we will move our body through a full range of motion.
It helps to increase our flexibility, coordination and balance.
Reformers are very user friendly. We can adjust it’s parts as per our body size and our level of skill.
The best thing about Pilates Reformer is its versatility! We can exercise on it by sitting, standing, lying down, pulling the straps etc. We can also workout on it with additional equipment.
Pilates Reformer is adequately designed for eccentric contraction. This helps to build strong muscles without bulking.
Doing Pilates on Pilates Reformer, helps to relieve joint pains and muscle pulls.
We get faster results from Pilates Reformer.

Some of the Pilates Reformer Exercises are as follows –

Pilates Reformer Exercises has a vast variety or range. It is suitable for beginners and also for advanced practitioners.

Running on the Pilates Reformer.
Stomach Massage (Rounded).
Stomach Massage (Arms Back).
The Reformer Footwork.
Elephant on Pilates Reformer.

pilates elephant — Elephant on Pilates Reformer – a straightforward and symmetrical exercise

Leg Circles on the Pilates Reformer.
Short Box (Round Back).
Short Box (Flat Back).
Knee Stretch on Pilates Reformer.

Saying all these, there is no denying the fact that, Pilates reformer exercises works wonders and help us to lose weight quickly without feeling like we are exercising at all! Moreover, this interesting equipment keeps us motivated throughout our workout. We tend to attend these fun filled workout sessions more regularly thereby helping ourselves to achieve our targets faster! This equipment also has a lot of mental health benefits. However, the forms and postures are very important for our own wellbeing and for that the best idea is to hire a personal trainer who will train us the correct ways to use this amazing workout equipment as per our goals.

Finding your personal trainer has been made easier with StringsSG!

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October 26, 2022October 26, 2022

Don’t Miss The Best Benefits From Personal Training Program

Many of us, even though we want to work out and loose those extra kilos , often we find ourselves laid back and move it to the next day. However, when we have a personal trainer, he motivates us and we find ourselves to hit the gym more often.

Working out with a personal trainer has numerous benefits! We definitely see better and faster results. They help us to change our overall lifestyle and thus lead a much healthier life.

Personal trainer brings in the right balance needed through the right exercises and helps us to lose weight and also build muscles at the same time. This is often not possible without proper guidance and training.
Personal trainers, have proper regime in mind for their clients which means there is no wasting of time. This indirectly leads us to achieve faster and maximum results.
Personal trainers train us the proper form and techniques of each exercise. They demonstrate the correct posture and technique. In this way, he helps us to reduce our chances of getting injured.
Personal trainers ensure that we spend the required time on the exact type of exercises as per our goals. Thus he ensures that we get faster and better results.
A good personal trainer not only takes care of our workout but also provides the right nutritional advice or proper diet, so that we can achieve our goals faster.

Personal trainers help us to set realistic goals. He exactly knows how much we can take and accordingly sets a target that is achievable. In this way we also can see results and get more motivated.
When we think of working hours, personal training is one of the most versatile professions. Personal trainers always consider our availability and accordingly fit into our schedule. This enables us to workout as per our convenience.
Having a personal trainer means we have prior appointments with our trainer for a session. This makes us more committed to go to the gym. Thus, our personal trainers make us more accountable.

The above mentioned, are just some of the benefits we get from our personal trainers. They really understand our goals, our body type and accordingly plan the correct workout routine for us. So, let’s not delay anymore, but hire a personal trainer and take a step ahead to better and healthier life!

STRINGSSG provides you a platform WHERE YOU CAN FIND THE BEST personal trainers TO LOOK AFTER YOUR fitness and help you achieve your target!

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