Services Provided at Basilios 7 Gym Panjim
Weight Loss
Weight loss may refer to the loss of total body mass in an effort to improve fitness, health, and/or appearance. For healthy weight loss, a physician should be consulted to develop a weight loss plan that is tailored to the individual.
Although weight loss may involve loss of fat, muscle or fluid, weight loss for the purposes of maintaining health should aim to lose fat while conserving muscle and fluid.
Eating a healthy diet is of key importance to your weight-loss success. The same can be said for a regular exercise program. In fact, if you succeed in the healthy habits you’ll be making a major, positive change, which will benefit you for the rest of your life.
Weight Gain
Eating is of utmost importance when attempting to gain weight, but if you do not lift weights, the majority of that gained weight will be fat - not muscle.
When trying to gain weight, I suggest working out three times a week. You need to lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle. You are not going to gain much by doing lateral raises and step-ups every workout. You need the multiple-joint lifts that will shock your system and stimulate your body into growth. Focus on getting strong by adding a small amount of weight each workout. If you focus on strength, size will follow.
Weight Training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, Olympic weightlifting, powerlifting, and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.
Tae-kwon-Do (WTF)
Taekwondo contains thoughts that Han [Korean] people had developed through history. Its philosophy is easily explained with Hongik-Ingan, Jaese-Ihwa, or Hwarangdo spirit. Hongik-Ingan and Jaese-Ihwa were not only ideologies of Tangun Chosun's foundation, but also a fundamental thought of Han people. With time, these ideas developed into the Hwarangdo spirit and the Taekwondo philosophy today. Now, let's look at the principles contents of the philosophy.
Hongik-Ingan" means universal welfare of mankind. It was the idea of the national foundation by Tangun, and the Taekwondo spirit too has inherited the idea of Hongik-Ingan. It is easily confirmed from the fact that the word of Taekwondo, itself means to suppress fighting and induce peace. On one hand, Jaese-Ihwa means that the world is educated in accordance with the reason of heaven. Taekwondo is a principle, not a simple connection with movements.
Kick Boxing
Kick boxing, originating in the orient, is now better known as a western creation, mainly from American soldiers returning from Asia and efficiently fusing the oriental style of fighting with traditional boxing.
Today there are many combinations of kick boxing, whether it be sport kick boxing, aerobic kick boxing and traditional kick boxing. The list goes on. It is currently. one of the most rapidly growing sporting/excercise activities and is currently, exclusively available at Basilio's Health Club.
This sport is a great aerobic workout, as well as an all round body toner. Women enjoy it and reap the benefits of it much quicker than anticipated. Basilio’s health club, is the first and only place in Goa that currently offers professional kick boxing classes. It is taught by an international instructor from Europe.
Kick Aerobics
There are different types and routines in aerobics. And one of them is kick aerobic. kick Aerobics should not be confused with kickboxing which is a self-defense technique. With kick aerobic, which is also called cardio kickboxing or Aerobic kickboxing, you could lose about 800 calories within an hour. Aside from losing weight, cardio kickboxing is also great in building lower and upper body strength.
kick Aerobics starts just like any other kind of aerobic exercise, with a five to ten minutes of warm-up. After that, it would be the kicking and punching which would end up with another five minute cool-down. This aerobic exercise combines martial-arts, self-defense, boxing and music. A person who is performing this would be able to learn the basics of these parts. For example, basic boxing stance is taught. Punches like jabs and hooks, kicks like side kicks are taught.
Cardiovascular Training
What is Cardio Training?
Cardio is the medical term used to refer to the heart. From Greek 'kardia': heart. Also used, with reference to exercises and/or equipment intended for cardiovascular fitness and endurance training (aerobic exercise).
A common use of the term is, 'to do cardio', which means to engage in cardiovascular endurance training for a set period of time, for example, running, swimming, kick-boxing, jogging, cycling, taekwon-do etc.
How Much Cardio?
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal. Good examples of cardiovascular exercises are included below:
* Aerobics
* Elliptical Trainers
* Running
* Sprinting
* Stationary Bike
* Tae Bo
* Walking
How Many Calories Does Cardio Exercise Burn?
The amount of calories you burn during your cardio session depends on your current body weight and the type of cardio exercise your doing. You can use our "Calories Burned" page below to find out how many calories your favorite cardio exercise will burn during a one hour cardio session.
Indoor Cycling | Spinning
Spinning/indoor cycling is a group cycling excercise, for all fitness levels. Classes are held by certified spinning/cycling instructors. There are different formats of spinning such as, spin yoga, spin abs, hill climbing/training, and endurance. The endurance workout, is a class that focuses on working in the weight management and aerobic zone and burns an average of 500 calories during a 45 minute class.
Basilio’s health club is the first to offer spinning/indoor cycling classes in Goa.
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