BENEFITS OF EXERCISE SHRI 8th March 2019
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BENEFITS OF EXERCISE SHRI 8th March 2019 © Fitness First
Presenter – Dzul Helmi Ng Advance Personal Trainer / Fitness Team Leader (Fusionopolis) - Diploma in Sports & Exercise Sciences - Certified Personal Trainer - Certified Nutritionist (Plaskett International College) - 4 years experience Fitness-First Singapore Currently pursuing Bachelor of Science Sport and Exercise Science © Fitness First 2018 © Fitness First Page 2
Ice-Breaker! © Fitness First
AIM TODAY • Learn how exercise can help combat lower back and neck pains caused by a sedentary lifestyle, lower your stress levels and ultimately become a Stronger & Healthier YOU. • Get your body composition analysis done and find out where your body fat percentage, BMI and metabolic rate currently stands. © Fitness First 2018 © Fitness First Page 4
ABOUT YOU…
What kind of lifestyle do you currently lead?
A B
A- Sedentary
With no or little physical activity.
B – Active
• Involving or requiring physical exertion and energy
• physically energetic
What is ‘being active?
- At least 30 minutes of moderate activity daily
- The more vigorous your exercise routine, the more health benefits you derive
- Regular, long-term basis – can reduce your risk of cardiovascular disease
– The World Health Organization
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SEDENTARY LIFESTYLE CAN CAUSE…
Diabetes
Sitting-Disease
Stressed-Out
Burnt-out Cancer Shoulder-pain
Muscular-pain
Overwhelmed Poor-Posture
Headaches
Back-Pain
Overworked
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YOUR POSTURE AT WORK
Musculoskeletal Disorders (MSD) among Office Workers
- 73% of the 324 respondents reported experiencing pain in at least one of the body parts.
• neck (46%)
• shoulder (42%)
• lower back (42%)
• common in female (79%) compared to male (64%).
- study conducted by Singapore General Hospital
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‘TEXT NECK’ SYNDROME © Fitness First 2018 © Fitness First Page 8
‘TEXT NECK’ SYNDROME
• Bending over to peer at the screen for long periods can cause serious repetitive stress injuries to
the neck.
• The head weighs about 4kg.
• Bent forward 3cm, its weight is doubled. When bent even further forward.
Excerpts taken from article in “Mind Your Body” 31 May 14
© Fitness First 2018
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‘TEXT NECK’ SYNDROME © Fitness First 2018 © Fitness First Page 10
STRESS
Your physical response Your body’s defenses kick in
when you feel with an automatic process
threatened or known as the “fight-or-
challenged, whether flight-or-freeze” response
it’s real or imaginary
Produces a hormone Can lead to…
STRESS CORTISOL →Muscle breakdown
→Heart disease
Fat accumulation in your →Depression
→Digestive problems
abdominal area known as
→Weight Problems
visceral fat
→Skin conditions
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© Fitness First Page 11FIGHT BACK!
How can we prevent daily aches, pains and
stress?
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© Fitness FirstWHAT ARE THE BENEFITS OF EXERCISE?
Reduces
Helps stress Reduces
reduce risks of
injuries cancer
Helps build
strong Increases
muscles, energy
joints & levels
bones
EXERCISE
Lowers Helps reduce
depression cholesterol
rates levels
Helps
Increases control
self esteem Reduces risk weight
of heart
disease
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…The list is endless.
© Fitness FirstThe 5 Key Elements of Fitness © Fitness First
STRENGTH
CORE
CARDIO
Combination of
FLEXIBILITY all 5 elements
=
Optimal fitness
BALANCE
© Fitness First 2018
© Fitness First Page 15EXERCISE DEMO
Time to GET UP and MOVE!
© Fitness FirstTIPS TO HELP YOU STICK TO YOUR
FITNESS ROUTINE
Set your goals at the beginning of your fitness journey.
Plan your week ahead incorporating your gym sessions.
Be flexible with your approach
Create a fitness environment around you
• Get a workout buddy
• Get a Fitness Coach
• Join a community of fitness people
You must Enjoy It!!!
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© Fitness FirstQUESTIONS? © Fitness First
PROVIDING YOU WITH
THE BEST SOLUTIONS ON YOUR
FITNESS JOURNEY
© Fitness FirstOUR FOOTPRINTS IN SINGAPORE
Providing you with the CONVENIENCE to work out where you want, when you want…
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© Fitness FirstSTATE-OF-THE-ART CLUB FACILITIES © Fitness First
SWIMMING POOLS IN 7 CLUBS
One George Street Capital Tower Sports Performance Amara Hotel
Mapletree Fusionopolis 321 Clementi Westgate
© Fitness FirstTRAIN WITH THE EXPERTS MAXIMUM RESULTS IN MINIMUM TIME 30mins Signature Classes to match your busy schedule, without compromising on giving you an effective workout to improve your power, strength and endurance. © Fitness First 2018 © Fitness First No time is not an excuse anymore!
TRAIN WITH THE EXPERTS SIGNATURE FLOW YOGA™ FLOW YOGA™ focuses more on the physical workout by flowing from one pose to the next and connecting movement with breath. Benefits you will see include: • Muscular strength, tone and endurance • Flexibility in joints and muscles • Energy and sense of wellbeing • Balance and coordination • Inner calm and focus © Fitness First 2018 © Fitness First
TRAIN WITH THE EXPERTS
THOUSANDS OF GROUP EXERCISE EXPERIENCES
BodyCombat® BodyPump® Zumba®
© Fitness First 2018 BodyStep® Pound Pilates
© Fitness FirstTRAIN WITH THE EXPERTS
FEATURED WORKOUTS
FGT Outdoors™ Spartan Workouts
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© Fitness First Muay Fight Pro by BuakawTRAIN WITH THE EXPERTS FULLY CERTIFIED PERSONAL TRAINERS Tailored specifically around your individual fitness, one-to-one personal training ensures you get the most out of every workout. Our expert personal trainers can offer support, advice and motivation to keep you on the right track. © Fitness First 2018 © Fitness First
VALUE-ADDED SERVICES
• Workout Attire provided in 15 clubs
• Members Lounge
• Free Beverage Bar (hot and cold drinks)
• Internet Station
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© Fitness First Page 28WHAT’S NEXT? • Get your free body composition analysis done by our fitness team and find out what your bodyfat%, BMI and metabolic age is. Our fitness team will also be able to help you set your fitness goals. • Embark on your fitness journey with us and take advantage of the Roadshow Promotion. Speak to our membership team to find out more. © Fitness First 2018 © Fitness First Page 29
THANK YOU
Enquiries:
© Fitness First Sg.CorpSales@fitnessfirst.com.sgBody Fat Chart © Fitness First 2018 © Fitness First Page 31
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