Necessary Precautions Against the Recent Outbreak Of Coronavirus (COVID-19)

Your Health is Important to Us!

Structure Health and Fitness have stepped up precautionary measures on preventing the spread of the Novel Coronavirus (COVID-19).

The safety of our members, guests, and employees is of paramount importance to us. We have taken the following precautions against

  • Daily staff is briefed to reinforce the rules and practices to maintain club hygiene.
  • Providing additional alcohol-based hand sanitizers to our valuable members.
  • Disinfecting gym equipment or other high touch areas on an hourly basis.
  • Our management, staff, and employees wash their hands frequently for at least 20 seconds.
  • It is recommended to avoid touching their eyes, nose, or mouth with unwashed hands.
  • Hand sanitizers are placed at guest contact areas such as reception, inside the gym and in washrooms.
  • Special attention has also been placed to sanitize public contact points such as minibar, reception counters, and gym floors. The cleaning of Washrooms, Sauna, Jacuzzi and Pool area have also been stepped up.
  • Daily meetings are conducted to review the situation; we are in constant communication with staff and guests to keep them updated and to advise them on appropriate measures to take.

We remain vigilant and will work closely with the authorities for the health and safety of all stakeholders.

What We Expect From Our Dear Members

  • Avoid hugs or high fives in the gym.
  • Please use the hand sanitizer machines when you arrive and at the time of exit.
  • Stay at home if you are sick.
  • Wipe the reformers before and after every session. Please use tissues instead of cloth. You are welcome to bring your wipes too.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  • Avoid close contact with people who are sick.

Staying healthy is in everyone’s best interest. See you on the floor.

 

Best Gym in Lahore

Compelling Tips To Become A Gym Regular

New Year, new me is undoubtedly everyone’s New Year resolution. People make goals of achieving fit, smart and toned bodies and hence hit the gym to achieve them. But, in reality, your gym, its environment, members working out there in full zeal and gusto can make you feel uncomfortable and a little bit intimidating. The real reward lies pushing through all these obstacles and initial trepidations and thus acquiring the body of your dreams.

As they say, success lays out of your comfort zone. In order to get you to kick ass ready for the gym, feel more familiar with the surroundings we have compiled some powerful tips. By following them, you can not only carve your own spot, overcome systemic barriers but also get the ultimate feeling that you belong in that environment.

Here are some of the tips that you can follow to become a gym pro:-

Tip#1: Become Friends with Front Desk Staff

Greet the front desk staff with a warm welcoming smile and try to befriend them. By becoming their friends you will not only feel at home when they greet you with cordiality whenever you step into the gym but also you can complain to them easily about any gym equipment if it’s broken or need replacement.

Tip#2: Wear Your Favorite Gym Attire

Undoubtedly feeling confident, happy and comfortable gym clothes can fill you with new, invigorating optimistic energy and fuel your efforts in achieving your set goals. It is highly suggested to wear vibrant, bright and lively colors to boost up your energy and morale.

Tip#3: Focus On Exercises You Love

Another tip to become familiar with your gym surrounding is to pick up your favorite exercise and master it. You will not only get a confidence boost, self-assurance but will get a thing to bolster and even help out your fellow gym members. Moreover, when you enjoy what you are doing, then it not only becomes easy to show up at the gym on time, but you also feel more confident.

Tip#4: Have a Plan

You can easily streamline your gym time by walking in with your work out plan. This way, you will not only feel more motivated but will also know the exercise in a precise order so that you can execute them perfectly.

Tip#5: High Traffic Times

Know well in advance of the high traffic time of your gym so that you’re not in for a surprise. Usually, before 10 am and after 5 pm tend to be the peak gym hours. If you feel anxious working out amidst so many people then call your gym and ask them about their off-peak hours. In this way, you can work out in the gym when it’s less crowded and use the equipment without waiting for it to get free.

Tip#6: Start And End Time Of Your Session

To remain focus and tune in to your workout without wasting time aimlessly doing the elliptical and watching others doing their game, it is suggested that you set a start and end time of your workout session. These set boundaries will motivate, encourage & prompt you to go in the first place with the comforting knowledge that you will be back to your personal heaven soon.

Tip#7: Make A Gym Buddy

Try to join the gym with your partner or make a new gym buddy so that working out becomes fun. Also, try out some group classes offered by the gym and make new friends over there. This will help you break down the discomfort, distress, and uneasiness that you feel every time you enter a room full of strangers.

Wrap Up

By following these easy tips you will become comfortable with your gym environment in no time and thus become gym regular.

 

Best WorkOut Machines For Cardio & Leg Press

Undoubtedly when you first visit the gym, you get a tad bit overwhelmed with a plethora of machines. As a beginner, it is best to start with cardio and then to build your stamina for leg press and weight training. Usually, when someone says cardio, all one can imagine is spinning wheels on a stationary Air Bike or running on the treadmill. A combination of both can provide you with desired results in no time. We have gone ahead and compiled some best machines for Cardio and Leg press.

Best Cardio Machines

AirBike

 

Air Bikes

Air Bikes at Structure

Trainers love it to the core and have even termed it as “Devil Bike”. Like all other workout bikes, its low impact on the joint and is easy to use, help with posture as it works relentlessly upon upper and middle back muscles. On your cheat days when you want to ward off the guilt, just hop on to it and burn loads of calories in a short time span. It is usually recommended to use for 20 minutes at moderate speed.

Treadmill

Treadmills

Latest Treadmills

The treadmill is one go-to machine for men and women alike due to its versatility. You can walk, run, sprint, jog and can even adjust the incline to be “hilly” to make it more effective for your cardio workout. It is generally liked by everyone because most people tend to have a 9 to 5 desk job and when they get on to it, their whole body gets the much-needed movement and even contributes to it. The trainers usually advise spending at least 30 minutes on the treadmill for fast results.

Best Leg Press Machines

Leg Press machines

Leg Press

Leg Press is extremely important if you want to build muscle, increase leg strength and build power in the lower body. Most gyms have two types of leg press machines. One involves sitting up straight against a horizontal plate with bent legs resting. You then push your body away from the plate with your legs straightened. You select the weight using this type of machine by sticking a pin in a weight stack.

The other sort of leg pressing machine involves you sitting at an angle that places your feet above your head against a platform by straightening your legs and filling the machine with weight plates to set the resistance. Because the leg press only allows movement in a fixed pattern, it is great for beginners or people who have to master the correct and safe movement pattern before moving to the more challenging barbell and dumbbell leg lifts.

They’re also useful for people who want to isolate the quads, hamstrings, a specific muscle, and glutes in this case. That’s because the machine’s fixed movement doesn’t require the stabilizing muscles–almost always the weak link that limits the amount of weight that can be shifted–so you can lift heavily and optimize muscle growth in the safest way possible.

Wrap Up

Every machine in the gym has its own purpose and usefulness. If you are a beginner or joining a gym after a long break, it is advised to start with these machines and then gradually move towards other equipment. You can also start with weight lifting along with these exercises.

Post Partum Fitness

Importance Of Exercise After Childbirth

Post Partum Fitness

Postnatal Fitness

Undoubtedly not only your body but whole life changes after childbirth. Especially the first few months of motherhood are completely blurred for all the new moms out there. Amidst learning the ropes of how to take care of your bundle of joy, it is important that you take care of your health and spring back to active life in order to feel less stressed and more energized.

The persistent, constant nagging thought that lurks in the mind of every new mom is how to lose all the flab that they accumulated during pregnancy. The immediate thought on every new mom’s mind is to get rid of the tummy fat & and get back in shape.

Post-natal exercises are no doubt very important after childbirth for your overall wellbeing and to cope with postpartum depression. It is highly suggested that you kick start with milder exercises after the first few weeks of the delivery.

Listed below are some of the benefits of exercise after childbirth.

 No More Aches & Pain

Postnatal exercises help in healing your body by getting rid of aches, pain and stiff muscles. Even after delivery, women experience aches all over their body, in order to completely get relief from this soreness and painful ache, exercising is necessary.

Enhance Your Mood

Undoubtedly when you exercise, endorphins are released which in return makes you happy and feel good about yourself. Pregnant women already go through an exhausting roller coaster ride due to hormonal shifts in their body. Through post pregnancy exercise, you not only feel light & happy but also regain back your zeal and zest.

Weight Loss

The weight loss process is sped up when you start working out after a few weeks of childbirth along with a balanced/ customized diet. Your general gym trainer guides you on what to intake and what to avoid especially if you are breastfeeding.

Stamina Levels

It helps in enhancing your stamina level which is extremely important for rapid weight loss and prolonged hours of sweating out. In the beginning, you will find it tough to even warm up by doing simple cardio for 10 minutes, but slowly and gradually, your stamina will build and even before you know it, you’ll be well ahead on your journey to fitness.

Reduce Postnatal Depression

Exercise releases endorphins which makes you feel happy, cheerful and contented. Also, it pulls you out of Postnatal or Postpartum depression.

Wrap Up

After childbirth, your body is still weak, raw and frail, recovering from all the stretching, pushing and pressing during childbirth. These exercises are extremely beneficial whether you had normal delivery or caesarian. Start off with light exercises such as lower belly & pelvic floor exercises. Moreover, it is highly recommended to talk to your doctor before starting any type of exercise. Become fit and fab mommy of the block soon with a little effort and inspiration. Also, many gyms offer exercise programs devised specially for all the new mommies. Search them, get referrals and enroll yourself in one which suits you the best.

Exercise and Its Effects on Mental Health

In today’s times, one often tends to develop stress and anxiety at some point but what we often forget it that without effective stress management we are doing ourselves and bodies great harm!

Due to stress our body’s secret a stress hormone called cortisol and if we are in constant stress, cortisol can have adverse effects such as adrenal fatigue, body aches and pains, irregular hormone levels and ultimately lead to a lowering of our immune system!

Rates of depression and anxiety are at their highest recorded levels in countries as diverse as India, China, the U.S., and the UK. Undoubtedly, many aspects of “modern life” — increasing social isolation, poor diets, a focus on money and image — contribute to this state. However, inactivity is another key factor.

Majority of us find that a sunny walk or trip to the gym improves our mood in the short term. Exercise is well known to stimulate the body to produce endorphins; the body’s natural feel-good hormones. Simply focusing on exercise can give us a break from current concerns and damaging self-talk.

Moreover, depending on the levels of activity, people may benefit from calming exercises, be energized, and get outside or interact with others, all of which are known to improve mood and general health.

At Structure Health and Fitness, our trainers are adapt at counseling and creating customized exercise and diet plans to treat your symptoms and do our part in providing natural and effective remedies.

Portion Sizes and Carbohydrates

Portion size is something that a lot of us struggle with. This is mainly because we’ve never really been told what an actual portion size should look like. The massive portions of rice, potato and pasta or huge bread rolls that we get made for us has probably distorted our idea of what we should be eating. To keep it really simple, a standard sized plate should not have a heaped amount of food on it. Ideally, divide your plate into thirds. One third for salads, one third for meats and one third for rice. Drain oil out of main dishes as this really pushes up your calorie intake, and where possible eat more salad then you normally would as it will help lower your calorie intake overall.

 

So what are carbohydrates and why do we need them. Carbohydrates are our main source of energy. We need energy to keep our body running, similar to how a car needs petrol. But, like a car, we can only store a certain amount of energy or petrol at a time. Once the tank is full, petrol starts to leak out. Once our carbohydrate storage centres (muscle and liver) are full, any extra carbohydrate is converted to fat and stored in our fat tissue (our bodies are very resourceful and know that energy is a valuable resource. It doesn’t want to just dump it so it stores it where we have the most storage space – our fat tissue). However, like a car uses up petrol pretty fast, we used up our carbohydrate reserves (scientifically called glycogen) pretty fast which is why it is recommended we have a portion of carbohydrates at each meal.

 

So basically, you need enough energy from carbohydrates to keep your body running but you don’t want too much. But I like carbohydrates you say? I want to eat more you say? Well, thankfully there is a way you can do this…

 

Exercise!! Yes, just like a car uses up petrol and has to be refilled after a journey, your muscles use up carbohydrate when you exercise meaning that in order to refill them you need to eat more carbohydrates! If you aren’t very active then you’re carbohydrate needs are lower. If you eat more than you need then you will put on weight.

 

Yet another reason to get out and get active!

Training in Your 40s and 50s

Many people think reaching their middle years is a time to give up or that their youth has passed and so has their capability to “get fit”. Not true!

Studies conducted by scientists took 2 groups of people, one group was aged 18 to 22 and the other was aged 35 to 50 who followed the same weightlifting routine for 8 weeks.

Subjects were scanned before and after the program and researchers found that both groups had made nearly identical strength and muscle gains. So if you are middle-aged you are physically capable of building muscle, reducing fat and greatly improving your overall health and fitness status. But it is vital to make sure you have a trainer at least for the first month of your fitness regime because as we age our bodies are more susceptible to injuries. So it’s not worth taking a risk if you decide to take back control of your fitness. Keep in mind that muscle recovery also takes a little longer also.

And guess what, your metabolism isn’t going to be a problem.

Research shows that the average adult’s metabolism slows by about 1 to 3% per decade. So if you maintain your muscle, you maintain your metabolism. If you add muscle, you increase your metabolism. If you increase your metabolism then fat will start to shift and give way to a leaner more defined physique.

Why, then, do so many people gain weight as they age?

For most people, the answer is very simple: lifestyle changes. If your diet is high in oil (like most Pakistani diets are), low in fresh fruit and vegetables then your calorific intake will outweigh what your metabolism burns on a daily basis. You need to reign in the calorie intake in order for your metabolism to do its job effectively.

So there’s no excuse not to embrace a new health regime. Age is officially not a factor anymore!

Benefits of a Personal Trainer

Personal trainers have received success over time due to being affiliated with celebrities and their perfectly toned bodies. So why should you consider hiring a personal trainer?

 

  1. Reduce the risk of injury:

Ignorance and poor execution are common catalysts for injury. A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk for injury and get the most out of each activity. This is particularly the case for lifting weights. The number one cause for injury during weightlifting is due to incorrect form.

 

  1. Long-term guidance and motivation:

As we age, it gets harder to stay motivated towards exercise, so having a trainer guide and motivate you can keep you going. Certified personal trainers can provide structure and do the thinking for you so you can focus on the “doing” rather than the planning. Initially, you may need to see your trainer more often to get on the right track; however, once you have learned what to do and how to do it, you can spread your sessions out to every 3-4 weeks. Consider these sessions your “review, revise and revitalize” check-ins

 

  1. Lose stubborn fat:

It can become increasingly challenging to lose fat as we age. Weeks and weeks on treadmills won’t help in the way a personal trainer can. A trainer can help you build and maintain muscle mass, increase caloric expenditure and get you to where you want to be by educating you on making good nutrition choices.

 

  1. Economical:

The most common complaint about hiring personal trainers is cost. However a good trainer is not something you should need long-term because they will teach you about your own physical fitness, nutrition, and how to manage your overall fitness levels long into the future.  A really good trainer will like nothing more than to see a client in control of their fitness, and at ease amongst the gym machinery.

Why Fasting and Fitness Work Well Together

The month of Ramadan is the perfect time for spiritual and physical transformation! But, understandably the heat combined with lethargy and fasting means exercise is probably the last thing on your mind. But what many people don’t realize is that your work-outs can actually benefit from this special time of the year.

The past year has seen a surge in fitness experts voluntarily fast to align with their workouts. Calories are kept to a specific timeline, and the six small meals a day recommendations are quickly being replaced with controlled fasting. Sounds familiar right?

That’s because the misconceptions about fasting and what it does to your body are being debunked thanks to medical research.

Fasting doesn’t lower energy levels if you make the most of your eating times. Obviously the first few days you will be tired as the body adapts to the fasting month, but by choosing foods that release their energy SLOWLY you will quickly find your energy levels return.  Avoid the temptation of breaking fast with sugary or sweet snacks. Reach for fresh apple, home-made soups and non-oily meat dishes. The urge to eat sweet will quickly dissipate once you’ve had something small and healthy to eat so really the issue is control the urge to gorge! Like everything it’s about thinking ahead and making smart food choices.

 

Fasting doesn’t slow down your metabolism. This is the same for both men AND women. For some reason this myth is a common one among our female members. It takes a prolonged and consistently low-intake of calories (think less than 500 calories daily) for your body to go into starvation mode and that’s where your metabolism slows for survival. Fasting is merely moving your calorie intake to a different time of the day as opposed to a complete lack of food.

Fasting wont burn muscle mass and or reduce strength: Generally speaking, Ramadan sees a lull in our activity. If you have ever stopped working out for a week or two you would have noticed a small but significant change in your strength, stamina and muscle mass. This is simply because the muscles were not used and therefor didn’t grow. So if you are not active during the Holy Month of Ramadan you will most definitely see a decline in your physique but it’s due to inactivity and not due to fasting. So to counteract any potential muscle mass decline, make sure you are still working out during Ramadan with a focus on maintenance and not gains.

 

So don’t be afraid to work-out this Ramadan. Just take your sessions slowly, make sure you hydrate properly when you can and if in doubt ask your trainer for additional ways to keep motivated this Ramadan.

 

Women, Workouts and Weight Loss.

Hands up ladies who have kids, a full-time job, a house to run and severely depleted energy bank? Well, we hear ya. There is no doubt that trying to manage everything leaves most women unable to prioritize their health. Regardless of where you are in the world, women have a tough time trying to balance home, health, work and children and Pakistan is no different.

 
The common theme when we talk to potential female members is time. “I don’t have time”. So rather then tell you “You need to make time”, I’m going to tell the exact time to workout….and that’s early morning. Right after you kiss your kids goodbye at the school gate you head to the gym. If you think you will talk yourself out of going; then go to school with your gym gear on already. If you dread the idea of weight-loss because it’s such an epic, long-drawn out battle then just focus on your workout as being “Me time”. If you feel intimidated because you have no clue what to do in the gym apart from the treadmill, then just do the treadmill. If your coffee addiction is calling you, bring your coffee in a flask. The key to working out is get to it BEFORE your head talks you out of it. And KNOWING that your head will throw everything at you to convince you it’s a bad idea is also key to success.

I remember a few years ago I used set the alarm and place it half way across the room so I had no choice but to get out of bed when it went off. Sometimes I used hide it under clothes because I knew in the dark I’d have to frantically find it to avoid waking the entire house. I also used pile my gym gear directly where my feet would be, in the exact order of putting it on so in my bleary eyed state at 5:45am I had no excuse but to get up. And never once was I delighted about hearing that alarm go off. But the difference is I didn’t let my head talk me out of it. I grumbled the whole time not wanting to get up or get dressed, but my head grumbled while my body ignored it and got ready.

So let your brain do the talking as you do the walking, because you will be on the treadmill maybe 5 minutes and that nagging voice will go quiet. And that peace is everything.

Giving yourself even half an hour will do wonders not only for your body but for your mind.  You literally cannot help but feel happier, more confident and proud after even the smallest amount of exercise. The body releases the chemical serotonin during physical exercise which is responsible for feelings of happiness, relaxation and clarity. Getting exercise shouldn’t be about weight loss if it discourages you, it should be about mental health and giving yourself some much needed TLC.

At Structure Gym all our staff are trained professionals. So when you feel ready, you can ask at reception to talk to one of our trainers about expanding your fitness program to something that suits you and your body. There’s a massive amount of misinformation regarding fitness leading to many members feeling intimidated about asking how to change their routine.  You don’t need a complicated workout routine to lose weight or get fitter, but you do need the right information. And that’s our passion.