Every year we have launched a super promo to get people out of thinking that New Years resolutons work. Why? They just dont. What we want is for you to be active and engaged throughout December so you can still enjoy the festive season AND train more than you normally would AND come back in January looking hot, fit, lean and super confident!!
Now, this is an incredible offer, not 4 weeks but a total of 6 Weeks of group training classes for just 4,777 baht.
If you are a current Copper Member, you can upgrade for just 1,997 baht!
We know you are going to be busy! We know you are going to have lots of parties to attend, we know you might be travelling for Xmas too AND and we also know you will be training as much as you can to keep the Kristmas Kilos off! That’s why we are give you an extra 2 weeks of training till January 15, 2012. Then we can plan ahead for the rest of the year.
Here’s what you get:
- Unlimited Small Group Training Classes (Choose from 50+ sessions per month)
- Unlimited Outdoor Fitness Bootcamp Sessions (Choose from 24+ sessions per month)
- Nutrition Journal to keep track of your Kristmas Kalories
- Pre and post Weigh in and Bodystat Analysis
Confirm your place today as spaces are strictly limited! Conditions apply.
Email us to book in your place for the 6 Week XMAS Fitness Frenzy!.
There is an ongoing debate whether endurance training should stress quantity or quality in order to get better results. Should the bulk of a runner’s training regime consist of easy-medium intensity long runs or should the focus be high intensity intervals? Not many respected running experts suggest it is either or, the argument is rather what type of training to emphasize on.
Advocates for a high mileage training claim it is vital to build up a large aerobic base, which is the body’s ability to take oxygen into the blood and deliver it to the working muscles. The lungs become more efficient, more capillaries are developed that will bring oxygen into the muscles to produce energy, and lactate will be removed easier. These factors will able you to keep a higher intensity for a longer period of time. Since the idea is to build up the distance over time, the ligaments, tendons and muscles will be allowed time to adopt. The great runner and coach Arthur Lydiard (1917-2004) once said, “Miles make champions”.
The other side of the debate is backed up by researches that favor the practice of high intensity interval training (HIIT). “Forget talking-pace. Talk during the breaks and in the rest of your life instead”, as the Norwegian professor Jan Helgerud puts it. His research has shown that training with an intensity of 85-95 percent of maximum heart rate is the most effective way to improve heart capacity. According to Helgerud, 4×4 minutes’ intervals (4 minutes of high intensity runs, 4 times) are recommended to optimize the heart’s strength. Another benefit with high intensity interval training, which several other studies point out, is the increased ability to boost metabolism (and burn calories).
Whatever the researches indicate or what the experts say, it essential to find out what works best for you. After all, to be consistent and get results, you have to find joy in your training. Also, your training program has to fit well together with your daily life. Not many of us are full-time professionals runners who can dedicate our time solely to training.
Perhaps Tom and Martin from the excellent weekly podcast Marathon Talk concluded it best, “Have quantity of quality”.
Give your self the chance to become a better runner, sign up for the Aspire Running Club!
We provide quantity of quality to you!
Call: 08-7672 7452
or email: firstname.lastname@example.org
ASPIRE RUNNING CLUB – starts this coming Thursday, September 29th, at 6.30 pm – Benjakitti Park (Queen Sirikit Park)
- Published in Uncategorized
Interval training is an extremely effective training form to increase running tempo, increase cardiovascular output, despite this it’s most certainly one of the most neglected forms of training.
Most people just chose to stay in their comfort zone, run the same old casual run and is missing out on a lot by doing so. Provided interval training is well planned and structured, it can give great results fast, add a new dimension to your running performance in preparation for your next scheduled race or endurance event.
The major advantage of interval training is that you can maintain a high running speed over a longer period than you are capable of during a long slow distance (LSD) run. Put simply, interval training allows you to bump up the lactic acid threshold and teach your body to cope with running at a faster pace by breaking the total running distance in to shorter intervals with period of recovery in between.
The difficulty with any type of interval training is finding the right pace and distance. Experience shows that it is easier for an inexperienced runner to initially stick to the relatively short intervals repeated numerous times. The hardest part when determining intervals is finding the right running pace. There are basically three ways to measure and control the intensity:
- – Measuring time at a known distance
- – Appreciate the effort (using Borg’s scale for example)
or to measure heart rate using a heart rate monitor.
At the Aspire Running Club will use measuring time at a known distance as the strategy to keep every aspiring runner on a structured program and to keep track of progress. Speed, recovery and duration will adjust gradually as performance is improved.
Interval training is an integral part for runners, endurance athletes, desk jockey’s and people across the demographics. The benefits of short bursts of high intensity work followed by recovery and then to be repeated has shown to be superior in not only cardiovascular performance (http://tinyurl.com/j5kbq)
but also to burn fat (http://tinyurl.com/6f49jly) and all other benefits that comes along with physical activity – not to mention how it can also save time!
Interval training is perceived by many as something daunting and too much hard work but can be extremely satisfying and engaging as it requires you to stay focused and tap in to energy systems your body might not have experienced in a while, kicking your endocrine response to another dimension!
The 8-week Aspire Running Club will guide, prepare, introduce and structure interval training (among other things) to assure you are in great running shape at the end of 2011 (weather it’s to prepare for a race or just to run and have fun in a group of like minded, inspiring people)!
The Aspire Running Club start on September 29th – taking place on Thursday’s at 6.30 pm at Queen Sirikit Park for 8-weeks.
Spots are limited – sign up today!
Call: 08-7672 7452 Email: email@example.com
- Published in Fitness
Watching someone train with TRX ropes might remind you of your childhood, when you went to the circus to admire the performances of acrobats and high flying daredevils. TRX ropes are fun to watch, but are they purely for the show too?
Training with ropes isn’t really new and rumor has it that it was introduced to US soldiers serving during the Iraq war in an effort to keep them fit and fight the boredom inherent to being stationed in a brown tent, wearing brown fatigues and staring at a brown desert all day long.
The range of exercises that can be performed with these ropes is only limited to your imagination and this form of resistance has a few unique features that set TRX apart. First of all, since most of the basic exercises involve leaning and fighting off gravity, a great deal of the stability needed to perform the movements correctly will come from your core. This area is highly solicited and you’ll notice a visible improvement in that particular problem area within a few weeks of training only.
Secondly, not only you’ll look better, but your posture will be greatly improved as well : no more shoulder slouching or lower back over extending as TRX training, and functional training in general, truly promote a healthy postures due to the very nature of the range of exercises they have.
OLD GYMS ARE OLD
Traditional bodybuilding, or machine-touring as I like to call it, won’t yield the same results because your body doesn’t have to work as hard to maintain proper form during movement. To picture this, first think of the typical Bankok fitness center: cramped with highly specialized machines designed to make you work your muscles separately, sometimes going as far as dividing small muscle groups into even smaller segments to make extra sure you DON’T train any other muscle!
This approach is evidently not very savvy because it makes the practice of working very dull and mechanical and to make things worse, it will exacerbate existing body imbalances and posture issues.
TRX turns your whole body comprised of hundreds of muscles into one, unique muscle that is to be trained holistically. The experience is truly an eye-opener and unless you’re a hardcore bodybuilder (in that case, this blog won’t suit your needs), you eventually will embrace functional training and get rid of your existing gym memberships.
Trying it is loving it! Test is for free today : call us now here 02 229 4114 or email us for a complimentary session.
- Published in Fitness
Personal trainers are often given a bad rap because some of them consider the job a mere pastime and they don’t really understand that training people successfully requires more than a clipboard and a pair of sneakers.
Some trainers undermine the credibility of the whole profession, especially in places where freelancers with questionable business methods are a dime a dozen. At the Aspire Club, we pride ourselves in having probably the best team of knowledgeable fitness professionals around. Why? because we care. We have passion, this is our career, and we are not cookie cutter, we come to you PT wanna be’s.
Dedicated and dynamic, our trainers will go the extra mile to make absolutely sure your needs and your goals are fully understood and addressed. That means we have do whatever approach it takes to helping you, be the best you can be! Whether you need support in your quest for a slimmer figure or you really want to add some solid muscle mass on your frame, their scientific approach will deliver. Fully licensed and experienced, they’ll offer your the most advanced solutions in order to get your where you want to be: they’ll keep you accountable, focused and motivated so you can break through training plateaus and constantly push yourself.
Everybody can copy a generic fitness program from the internet and just stand there counting repetitions, sheepishly reproducing someone else’s work. We believe that every individual is unique – physically and psychologically – that’s why we develop custom programs for each of our clients and never rely on others to bring you the level of service you deserve.
What you should be looking for
An outstanding service with results is always of massive value, and when it comes to your health and wellness you should never settle for less than the very best. Remember, pay peanuts, and get monkeys! A good personal trainer should always have:
- A qualification recognized internationally
- A broad knowledge of everything related to fitness
- Great interpersonal skills
- A professional appearance and attitude
- A visible passion for sports in general
- Verifiable references and background
- Proper legal work documentation
At The Aspire Club, all our trainers are fully certified and working legally. Every foreign international professional working at Fitcorp Asia and the Aspire is 100% legal, with work permits. More often than not, the majority of freelancers are simply passing through, here one day, gone tomorrow, with zero systems in place, taking your money and leaving a sour taste in your mouth! Unfortunately this is quite common in Bangkok.
We’ve been in the business for over 12 years in Thailand and are the only international fitness center that provides an impeccable level of service, where 80% of our members are working with coaches and trainers. This you cannot compare with anywhere else. We fully comply with local laws and can guarantee your peace of mind: you’re in good hands at Aspire.
We look forward to welcoming you in our brand-new building dedicated to your health and fitness.
This one is for the ladies who envy Kim Kardashian’s gluteus maximus and who just don’t know how the heck she managed to get such a ‘well-rounded’ derrière.
Here are three exercises that will tone the problem area, lift it up and give it some curves. The glutes are quite larges muscles and unfortunately, unless you dedicate some time targeting these muscles, you won’t get the results you’re looking for.
These exercises are quite easy to implement on their own or to add to your existing training routine. Without further ado, let’s start with the king (queen in this case) of buttocks toning and development. (more…)
- Published in Personal Training
The chest is often a problem area for aspiring bodybuilders and beach showboaters alike. A symbol of masculinity and authority, the chest needs special attention if you really are to develop it fully. Here’s how…
Today we’re going to look at some exercises that might seem counter-intuitive for beginners but actually provide very good results. Before continuing, please leave your misconceptions at the door, because the chest workout that is detailed here bears little resemblance with what you’ve been taught by your PE teacher.
Ditch the benchpress
Benchpress exercises are overrated. period. Due to their very form, they foster rear deltoid and triceps development instead of targeting the pectorals effectively. During the negative phase of a typical benchpress movement, the pectorals are fully stretched, I’ll give you that. Problems arise during the positive phase of the movement: since there’s no proper contraction of the pectorals one against each other it is very difficult, even for an advanced athlete, to mobilize all the desired muscle fibers.
Instead, supporting muscles like the delts and the triceps will carry the bulk of the resistance, thus nullifying the very purpose of a bench press exercise.
Here are movements that put less stress on peripherals areas, mobilize the pecs more effectively and are generally way better at developing upper and lower chest, rather than the almost exclusively side pectoral development seen in bodybuilders that make bench press their basis for chest training.
Bent over cables crossovers
If you have trouble feeling a pump when doing chest, this exercise is for you. By crossing your arms as pictured above, you’ll have more control over the movement but will also mechanically contract both pectorals against each other, something that a typical bench press movement can’t do simply because your arms always stay parallel.
This is not a power exercise however, so don’t overload the cables, keep your back straight and your abs tight. Control the movement from start to finish without giving any momentum to the movement.
Over time, you’ll notice a way better contraction and you’ll be able to incorporate power movements like the seated flies :
The dumbbell flies provides the same pectoral stretch as the bench press, without the associated load. Slowly depress the weight until you feel you’ve reached maximum amplitude, then go back to position A, closing your arms as if you were hugging a big tree. This way more inner pectoral contraction can be achieved.
In order to turn this exercises into a power movement (a movement that will give you more strength and mass), instead of spreading your arms as widely as possible, turn your wrists as though your were handling a bike and keep your elbows close to your body.
Again, this movement is superior to the bench press, because you’ll be able to lower your elbows much deeper than with a barbell, which is limited due to its straight shape. Curved barbells exist to alleviate this issue though.
Last but the least, the decline press is your weapon of the choice in the war of perfect chest development. In order to get a rounder, fuller chest, it is very important that you spend some time working on the lower section of your pectorals.
The exercise shown above is a great tool, but if you need more control over your pec contraction, you’ll want to have your palms face each other. This way you’ll be able to contract your chest even more. Form is obviously very important in this slightly acrobatic exercise.
There you have it: 3 simple yet powerful exercise that’ll make you want to stay away from the ‘mythical’ bench press. Many fitness professionals and gyms in Bangkok swear by the bench, but here at the Aspire Club, we like to think that the least treaded path if often the most rewarding.
Test these exercises asap and let us know what you think! Reach out and discuss the challenges you face right here @fitcorpasia. Our pro tips are just a tweet away!
- Published in Personal Training
* Lose weight- like any exercises, running is a great way to lose those kilos. ACSM Journal’s article from 2006 by Dr. David Swain, concluded that running burn twice as many calories than walking.
* Muscular improvement- the muscles react positive from the very first run (Journal of Applied Physiology).
* Stronger bones- higher bone density.
* Improved balance- your improved balance will also help you in your daily life.
* Better posture- stronger, “prouder” posture and released stiffness in shoulders/neck.
* Psychological benefits- cardio exercise has proven to have positive effects on the brain, the released endorphins make you feel more alert and energetic. A study in the Journal of Neurology, Neurosurgery and Psychiatry states that staying active will decrease the probability of develop dementia.
* More fertile- research shows that running results in less impotence and higher sex drive (Queens University, Canada)
* Lasting Eyesight- slows down the inevitable process of weaker eyesight when you get older (Berkeley National Laboratory).
The benefits of running exceed the risks by far. Building up your running base progressively will drastically reduce the risk of getting injured. Prepare yourself with a structured running program including strength-, balance- and mobility exercises. Variety is a good way to stay motivated. Thus, combine your runs with other types of exercise.
The Aspire Running Club will help you reach your goals and enjoy all the benefits that come with running. Sign Up Today!
Call: 08-7672 7452 Email: firstname.lastname@example.org
- Published in Fitness
Gandhi once said that ‘there’s no way to peace, peace is the way’. The same can also be said about success and what it takes to ‘make it’.
Success fosters success, it’s a virtuous circle that once triggered, is surprinsigly hard to break. Being on a roll is no accident though, I believe that everything happens for a good reason and that perserverance (some call it doggedness…) always pays eventually.
The parallel with fitness is quite easy to draw as fitness exercises very much mimic what challenges people face in their everyday life. Not only a man’s character is revealed when odds are stacked against him, it is also revealed when weights are stacked on the barbell.
Exercising regularly will help your career in unexpected ways : men and women that are slimmer are statistically happier and more confident about themselves and usually report that these benefits also impact on their work. Don’t confuse confidence with arrogance though, the former is great but the latter is despicable. Achieving your fitness goals, whether they can be measured in inches, pounds or repetitions will boost you and the ones surrounding you because you will ooze with positive vibrations and your can-do attitude won’t go unnoticed.
No, I’m not reading your horoscope here, I’m merely stating that if you feel that your job or your colleagues have been bogging you down lately, that your career has reached its plateau (deservedly or not) it is the right time to stick out your chest, roll up your sleeves and take a good look at yourself.
Chances are that you’re not too happy about your weight, your bankroll, your love life, your diet, etc… Everyone has a reason to feel miserable about something! Instead of reveling in your misery and let your chest deflate like a tired basketball, take these flaws and turn them into life-changing challenges.
Goals are vital in any endeavour: you wouldn’t board a train without having a destination set in your mind (if yes, there’s not much I can do for you…), just the same as you wouldn’t start to exercise without a goal.
Our job at the Aspire Club Bangkok is to take this goal and turn into a beacon of light for you so you don’t get lost in the storm. Sorry for the flamboyant style here, but we love nothing more to see people leaving our studio with their eyes full of sparks and enough energy to fire up a power plant!
We’re inspired by excellence and driven by results. Your new ‘you’ is a click away. Don’t miss out!
Call today 02 229 4114 or email us for a free discovery training session