Gor-geous Aerobic Class On 5th Session

Assalamualaikum wbt...

Alhamdulillah, as usual Gor-geous Aerobic made an aerobic class at Dewan Bukit Kuchai last Saturday with an excellent... Kali ini, members semakin ramai ahli yang datang dan bersemangat untuk ber'aerobic' dan menari bersama kami... Jom tengok gambar di bawah...

Instructor Nor doing an aerobic movement, followed by spot\rting members

While we`re shaking, this picture also shake... Hehe

push your hands up... count from 8,7,6,5,3....1.... go!!!...

The girls at the back enjoyed doing a steps

Pose more gals...

Pose Again...

p/s : Gor-geous Aerobic wanna give a big hug plus thanks to members for coming that day... We`re really appreciate and welcome to please u all... Thanks one again...

4th Session of Gor-geous Aerobic

Assalamualaikum wbt....


Syukur alhamdulillah, dalam diam tak diam dah 5 minggu Gor-geous Aerobic beroperasi... Kami rasa sangat gembira dengan peningkatan ahli yang semakin ramai... As u can seen below... Semuanya atas daya usaha dan berkat Instructor Nor yang sangat komited dan ahli yang sangat sporting... Thanks all...

Di bawah ini, kami jamukan pelbagai gaya senamrobik untuk disajikan buat retina anda... So gorgeous!!!

all members were clapping their hand with a simple body movement

 shake your body...

full of energy... solute to teacher... 

 let`s move 

 all seems so serious and concentrate

 an energetic movement from members

goyang dan goyang

last but not least, we`re doing a floor steps... It`s good for shaping and firming our body...

sit up .... the steps shown to prevent from pot-bellied (perut buncit)...

Instructor Nor is explained how this steps can shapes your hip and belly

She`s from fitness before ya know... Many steps and tips she had.. So, her taught is so crucial to keep in our mind... 

lagi floor steps... 

Daaa.. best kan tengok aerobic nieh... Mehla joint... RM5 jer u all... So affordable... and so comfort because we have a huge hall for u... Lastly thanks sudi baca aktiviti aerobic kami...

wrote by : admin 

Poco Poco Dance

Hi all... Pekaba semua? Okey, saya nak tunjuk video Poco Poco dari kumpulan Mat Salleh kat you all...
Omputeh pun pandai poco-poco derrr... Dalam kelas aerobik di Dewan Bukit Kuchai ni pun memang diadakan step poco-poco yang mudah untuk semua... Sangat enjoy... Step pun tak susah... Jangan risau semua yang datang adalah beginner... Instructor akan tunjuk ajar nanti...  Let`s joint us...

wrote by : admin 

Third Week - 23 Oct 2011

Assalamualaikum wbt...

Alhamdulillah, last day nite was our 4th times we`re doing the aerobic class with an excellent instructor and "cool" members... All members seems very enjoyed and having a great lesson with the instructor taught...

For the third week, there`s no photo taken by us but only a video...  We`ll insert it later as it has to compressed first...

For your information, currently we`re hire a new instructor named Nor (just known by Nor, next time we`ll doing a bit of details of her biography).... We`re so excited and feeling happy with her lesson.

Just take a look to the picture below :

 okey, starts counting 4, 3 ,2, 1

 why ur face cam tu kak liza?? hehe

standby... seeing the instructor switch on the music.... ready to move your hip

cikgu Nor sedang mengajar tips-tips yang berguna kepada members selepas kelas aerobic...

Antara tips nya ialah untuk bentukkan badan dengan lebih cantik, kecilkan paha, kecikkan lengan dan lain-lain lah... She`s from fitness before ya know... That`s why she`s be able to give a lesson
"how to maintain our body shape"....

"macam ni yea kalau nak kecilkan lengan"... kata cikgu Nor

selingan... what`s the hot topic discussing here???

actually this picture taken on 3rd week... This is d only one picture yang sempat diambil... Sebab semua excited dengan instructor baru... sampai lupa nak ambik gambo...

wrote by : admin

Gor-geous Aerobic - 2nd week

Assalamualaikum wbt...

Tak sabar nak tunggu minggu ni nak lihat progressive members yang datang... Alhamdulillah.... There`s an increasing members for the second week... We still hire Instructor Fiza to conduct the aerobic class... Let`s take a look the picture below...

seeing what the instructor doing..

some of us doing a strectching

so fun and enjoyable

Ini ajer gambar perjalanan untuk minggu kedua... Nak tengok gambar seterusnya sila tunggu minggu ketiga oke... Kami akan upload gambar terbaru dan lebih havoc...

wrote by : admin



Gor-geous Aerobic - 1st week

Assalamualaikum wbt...

Alhamdulillah, sedar tak sedar dah 3 minggu Gor-geous Aerobic beroperasi... Kami akan cerita sedikit mengenai sinopsis dari Minggu Pertama hingga ketiga...

Sebelum itu, moleklah jika kami kenalkan dahulu nama Gor-geous Aerobic. Gor-geous Aerobic adalah nama yang kami pilih setelah kesepekatan dibuat dengan anggota kami selaku pengasas team ini... Gor-geous Aerobic terdiri Liza, Nora dan Faizah (LNF)...

Kami telah memilih lokasi strategik untuk mengadakan kelas aerobic di Dewan Bukit Kuchai, Bandar Kinrara, Puchong.. Maps telah diletakkan di homepage di atas yea...

Okey, sinopsis Minggu Pertama.


Kami telah melantik Instructor Aerobic dari D`Anja Studio yang mempunyai pengalaman lebih kurang 10 tahun untuk instruct member-member "beginner" , "intermediate"... All members enjoyable and having fun. Jom tengok gambar...

our first week yang still freshie

members try to cope what`s the instructor teach

from the back... 

Untuk pengetahuan semua, duration yang diberikan selama 1 jam itu diperuntukkan untuk membuat step-step aerobic yang asas, regangan otot dan sebagainya... 15 minit terakhir pula instructor akan mengajar step poco-poco/ movement yang mudah untuk kita ikuti... 

Come lah, have fun with us... Datang tengok dulu dan kami pasti anda akan datang lagi... Kami akan berikan services terbaik untuk anda baik dari segi kualiti Instructor mahupun perjalanan aerobik yang menyenangkan dan menggembirakan anda... Insyaallah...

nota kaki : don`t worry about the place... Kami sediakan dewan yang besar untuk keselesaan anda, memudahkan anda bergerak... For the beginning we have a small members.. Let`s check it out what happen in 2nd weeks... See ya... Terima kasih all... 

wrote by : admin

Fitness Nutrition

When you appreciate at fitness and nutrition and the results of ignoring their importance, it is not complex to observe how large a role they play in our health. First of all, it's very important to know how powerfully diet can affect us. Natural, whole foods - such as fresh vegetables, fruits, whole grains, and lean proteins - give our bodies the vitamins that it needs to function correctly.

Eating correctly permits us to conserve a healthy weight and keep undue stress off of our hearts; it also permits us to keep our blood pressure and cholesterol levels in the healthy range. Most important, good nutrition conserves our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

How to Eat Healthy and Lose Weight

Albeit dieting seems common these days, a Healthy Eating Plan is generally best. Several nutrition experts coincide that minimizing dietary fat, regulating portions and staying physically active are the real keys to healthy weight management.

How to avoid iron deficiency

Iron insufficiency is a possibly serious condition that impacts more than 1 billion people worldwide. Know how to distinguish the signs, treat, and prevent iron deficiencies.

Change your eating habit and behaviors

Discover how to keep your weight and augment your fitness level through changing you bad Eating Habits Read steps you can take to correct your eating behavior.

Low sugar diets and proper sugar intake

How much sugar is too much sugar? Discover how to regulate your sugar intake and maintain a Low Sugar Diet. Sugar can be a source of excess calories in your daily diet.

Benefits of High Fiber Foods and Diets

Searching for a powerful method to discourage disease and fuel a high-energy lifestyle? Discover how a High Fiber Diet can considerably you health and fitness level and also help you fight of disease.


Non diet approach to eating healthy food

According to some made studies, the diet may be the problem. Several experts believe people become so accustomed to dieting as a way of life that they lose touch with their natural relationship with food. Learn how to eat right through Eating Healthy Food and kick the bad habit of dieting.

AEROBIC TIPS

Aerobic exercise is any prolonged action that makes you exhale and inhale hard while using the large muscle groups at a regular, even pace. Aerobic activities contribute to have a heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.

Aerobic relate with any exercise that helps you process oxygen more efficiently by reaching and preserving your Target Heart Range - the safest range of heart beats per minute among the activity of the exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men (go figure!) and multiplying your answer by 60% and by 80%. The lower number recommends a safe rate for beginners, while the higher number would be your goal as your fitness level improves.

Tips for bringing aerobics safely into your daily life:

1).- Conserve a relaxed pace. For example, you should be able to maintain a conversation while walking briskly. If you don't feel comfortable again within 10 minutes following exercise, you will be practicing too hard. Also, if you have difficulty breathing or perceive faint or weak during or after exercise, you are exercising too hard.

2).- Intensify your training in stages to obtain the most benefits with the fewest risks. If you haven't been training, begin at a slow pace and progressively increase the amount of time and the pace of your activity as you become more fit.

3).- Choose activities that are accord with your personality and have a detail of fun. For example, if you like team sports or group activities; choose basketball or an aerobics class. If you choose individual activities, select swimming or walking. Also, plan your activities for a moment of the day that accords with your personality. If you possess more energy in the morning, program activities that can be done at the beginning of the day.

4).- Program a workout schedule. To get the most health benefits it is essential to exercise as regularly as possible. Alternating your aerobic activities helps to conserve the excitement and anticipation in each sport alive.

5).- Intensify your safety and comfort. There are genuine reasons why so many athletics shoes are available in the market. Diverse exercises as walking and tennis demand a shoe designed quite differently than an aerobics or running shoe. Also, the regular workout attire that moves and breathes properly is essential.

6).- Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives.

7).- Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.

8).- Whether your objective is to regulate your weight or just to feel healthier, becoming physically active is a step in the right direction. Catch the advantages of the health benefits that regular exercise can provide and make physical activity a part of your lifestyle.

Extreme Zumba

The video below shown a few aerobic steps that we can follow and apply it in our class...

Types of Aerobic

 

Low Impact Aerobics

There exist people, who can't perform high intensity workout, because maybe they have some health problems or their poor health conditions. For such people, low impact aerobics is the precise workout choice. Low impact aerobic exercise comprehends rhythmic movements, with exercising of the large muscle groups.





Water Aerobics

Water aerobic exercises are an agreeable way to exercise over the hot summers. Maybe the work out can seem like one splashing surrounding the pool waters, yet those who are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted flab from the body and build inner strength. In effect, health experts declare that the water aerobic exercise is good for people ailing from arthritis and other problems many times.


Step aerobics

This kind of exercise is a newer version and interesting technique of aerobics. Conventional aerobics are practiced on the floor: you discover a series of dance steps such as the Pony or the Jazz Square, which are often done in four, two steps taking you in one direction, two more taking you the other direction.

Dance Aerobics

Aerobic dance integrates exercise and dance movements into routines that are practiced with the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the muscle and stretching exercises. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced classes.






Sport Aerobics

Sport Aerobics is a hard and competitive sport that has a singular connection of aerobic choreography and gymnastics elements. This sport generate a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics.

BENEFITS OF AEROBICS

There are many benefits, aerobic exercise impulses the heart and circulatory system of the body, further than the easy pace of many every day activities. This stress obliges the body to adapt causing many changes which benefit us in lots of ways. The health benefits we obtain of the aerobic exercise are almost vital, not only does this kind of exercise help to regulate weight; it also limits the opportunities of developing many frequent illness and diseases.

The important benefits are:

1.- The heart operates more efficient and becomes more stronger.
2.- It helps to control your weight.
3.- Decreases the risk in developing diabetes, heart diseases and obesity.
4.- There is an augment in good cholesterol and reduction in bad cholesterol.
5.- It augments endorphins.
6.- Augments the body's efficiency to take in oxygen and makes you breathe faster.
7.- It helps to reduce and regulate the body fat.
8.- Increases the body muscle strength and elasticity.
9.- Increases the quality of sleep that refreshes you early next morning.
10.- Helps to decrease chronic diseases like heart disease and hypertension.
11.- Aerobics intensify the resistance fatigue and gives you more vigor and energy.
12.- Recovers your mood and decreases the depression, stress and anxiety.
13.- It avoids overheating.
14.- Aerobics pushes the blood faster and more energetically.
15.- Helps in prevention of cardiovascular diseases.
16.- Sculptures muscles of the body and makes your body more flexible.
17.- Helps to reduce blood pressure.
18.- Prevents from certain types of cancer also.

In general aerobics burns your fat. Aerobics provides a long life, a health life and happiness. Increases a positive attitude in you and modifies your perception of looking towards life.


Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate. The frequent stress of aerobic exercise obligates the heart to progressively enlarge so future exercise eventually demands less effort. A larger heart permits us to maintain exercise for longer periods because more oxygenated blood can be transported to the working muscles. Furthermore has the added benefit that a higher fat percentage can be used to supply the energy for exercise.


Aerobic activity exists of many ways and you can obtain the benefits from the time you spend in doing them. The benefits of aerobic exercise are excellent for your body and your mind and will help to make you live longer, stay healthier and feel great.

Aerobic History

"Origin of the way ending in a fit and healthy world"

Aerobics consists in a system of exercises to prevent coronary artery sicknesses which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Sometimes after the publishing of cooper's book with respect to the exercise system, Aerobics in 1968, a person called Jackie Sorenson developed a series of dance routines known as the aerobic dance to generously improve the cardiovascular fitness. So, aerobic dance and other form of exercises gain existence and made its way prudently between the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participators in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987. For the mentioned previously, one can easily observe the enormous popularity of aerobics between the people around the world.


Something about sport-aerobics

In the year of 1983 Howard and Karen Schwartz developed a very new and competitive sport called sport-aerobics. In the year 1984, their group organization known as the sport fitness international has the credit of organizing the first national aerobic championship. Sport-aerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes. In the year 2002 the competition was improved to a group of six athletes. The verdict toward the competitors is done on a one minute, forty-five seconds routine done to music. Judges elect two criteria namely the artistic merit and the technical merit with an overall 10 pints each. In 1996 sport-aerobics is officially adopted as a Gymnastique discipline.



Growth of aerobics since the early years

Aerobics grows at a tedious pace since the day of its prelude. All kind of people are identifying aerobics to be beneficial and helpful in preserving a fit and healthy body structure. Now, the actual reality is such that every person among a heavy work schedule makes out at least half an hour to work out either in the gym or in the home. Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity.

History of step aerobics

In the year 1989, Gin Miller, a competitive gymnast during the college, bore her own overuse injury in consequence of high-impact aerobics. Her physical therapy based of stepping up and down on a milk box to fortify and rehabilitate the muscles of her knee. Rather than a milk box, she used her porch steps and included aerobic music to break the silence and reduce boredom. This simple concept gave rise to the famous way of exercise we know today as step aerobics.

What Is Aerobic

What is Aerobic?

This expression, by itself, directly means "with oxygen", but it comes alive when used as an adjective to identify exercise. Aerobic exercise is exercise that is energetic enough and vigorous, lasts long enough and is done regularly enough to keep your heart and lungs in good conditions. Aerobic exercises burn fat faster than any other type of exercise. Aerobics is a type of physical exercise that integrates rhythmic aerobic exercise with stretching and strength training routines with the objective of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is generally performed in group with background music and this is directed by an instructor, although it can be practiced solo and without musical accompaniment.

Regimens associated with this purpose admit any form of vigorous exercise, such as cycling, jogging, and swimming. More narrowly, the terminology behind "aerobics" points to the efficacy of oxygen as it is used by the body during the prolonged exercises that are indicated.






Naturally, aerobics is not a recent idea, and it had not its origin in the 1980s. Instead, it was Dr. Kenneth H. Cooper (air force physician and former track runner) who in 1968 would change the world of exercise as it was known by publishing a book entitled "Aerobics," thus coining a term thus far not used. An eloquent speaker, splendid motivator, and engaging television personality introduced him into the living rooms of thousands. In many ways this publication started a craze which got people exercising in droves.

The exercise regimens were simple to start and easy to follow. Aerobics had to be exercises that would pressure the body to elevate its oxygen intake; consequently, the exercises had to be continuous and at the same time rhythmic to avoid declines and spines in the oxygen consumption. All the large muscle groups were used, increasing the work heart and lungs were performing.