SUBSCRIPTION

PACKAGES - MONTHLY - QUATERLY HALF YEARLY - YEARLY

GYM 350 900 1650 3000

CARDIO 5OO 1300 2400 4500

AEROBICS 500 1300 2400 4500

GYM + CARDIO 650 1700 3150 6000

GYM + AEROBICS 650 1700 3150 6000

AEROBICS + CARDIO 750 1900 3600 6000

GYM + AEROBICS 925 2400 4500 8400
+ CARDIO



TERMS & CONDITIONS:

1.Payment has to be made in advance on the course basis.
2. Payment will be due every month on the same date that you have joined.
3. Payment once paid is not refundable, transferable or adjustable.
4. service tax extra at the rate of 12.24% will be charged
5. Registration charges of Rs.100/- will be charged at the time of admission.

LONG TERM FITNESs...make one program do the work of many

Here's the scenario: You've been following one workout routine for weeks now-maybe even one of our awesome MF programs - and you've made great progress. But lately, something isn't right. You couldn't get all your reps on the bench press last week, so you had to lighten the weight. You don't look any bigger now than you did last month, and, perhaps worst of all, you're not even looking forward to going to the gym for your next session. You've done the same exercises so many times, they're just not fun anymore.

It's time to admit the inevitable: You've plateaued. Don't worry; it happens. But it can also leave you wondering, "Where do I go from here?" You know you need to change things up in your workouts to start making gains again, but where do you start? The good news is you don't have to start from scratch. In fact, abandoning a program you've been successful with for something very different can be counterproductive, causing you to lose the adaptations your body has already made. Instead, your best option is to take what's been working and tweak it, one step at a time. It's a process called "periodization," and strength coaches have used it for years to keep athletes making steady progress and avoiding plateaus. Read on, and we'll break down for you exactly how to keep your workouts alive-not forever, but for much longer periods-helping you adapt them to your evolving goals and needs.

Workout Extender #1:
Rearrange Your Reps
If you're like most guys, you're probably performing three to four sets of eight to 12 reps for each exercise, regardless of your goal. But did you ever stop to ask yourself why? Instead of three sets of eight, why not try eight sets of three, or five sets of five? Despite how different these combinations look (and feel to perform), all three are very effective for building muscle. Including each one in your program is a surefire way to reap maximum gains.

Do It "n Smile...............Don't Do...Or u'l Cry

DOS
1. Do vary your workouts.
We recommend you alternate among light workouts, moderate workouts and heavy workouts. Sometimes women use very light weights because of the fear of getting too muscular. In reality, most women don't have the hormones to get the type of muscles that men can develop, but they will lose fat just under the skin and have more definition of their muscles.
You just can't go in and lift heavy weights everyday, either, because they body gets used to it and you won't progress. Lifting heavy weights can also increase the potential for muscle pulls and strains. Through the use of what we call periodized schedules, where you have variations, either from workout to workout, or over two- to four-week cycles, you can expose the body to different types of workouts that will stimulate optimal development of bone, muscle and other tissues.
One key way to vary your workouts is to include power exercises, which have a speed or time component. For example, throwing a medicine ball, which is a weighted ball, or doing a jump into the air are explosive movements that involve multiple joints. A study done at the University of Michigan showed if you only do a circuit of machine exercises and you don't do multi-joint exercises, such squats, where you're standing and lifting weight, your balance gets worse. You increase each of the muscle segments, but you don't know how to coordinate them with total body movement. The speed component also enhances the ability of the muscles to react quickly.
Also, if you don't vary your workouts, exercise becomes boring and you quit.
2. Do include resistance training in your workout if you want to lose weight.
Strength training is good for caloric control for two reasons. Number one, you may be able to increase the amount of lean tissue mass, and with more lean tissue, you'll burn a few more calories at rest. There can also be caloric burn after the workout. After a good workout, someone can burn calories over the next one hour to 24 hours.
3. Do learn the principles of strength training.
Sometimes people don't want to learn anything about strength training. It's human nature to say, "I don't know if I want to read about my car unless I'm really interested in my car. I just want somebody to fix it." Many times we have to spend a little bit of time understanding the basic weight training principles and what it all means, so that we can understand what we're trying to accomplish. Good personal trainers or good gyms include an educational component in their programs.
4. Do get an OK from your doctor.
It's always prudent to check with your physician and let him or her know that you're going to start an exercise program, especially as you get older. Your physician is the best one to say if you need any type of preliminary workups or how exercise is going to affect your medications.
The other thing is have good musculoskeletal exam to make sure that your joints and your muscles are functioning well and that you're ready to start applying a physical stress to your body. For example, in older women, you want to make sure you don't have a preexisting form of osteopenia or osteoporosis that could lead to fractures.
If you have any medical condition, you want to make sure that you have the right type of supervision. Many hospital programs or physical therapy and sports medicine clinics have therapeutic training sessions. If you have a medical condition and you just go to the gym on your own, you got to make sure you have qualified, competent personnel working with you.
Don'ts
1. Don't get an unqualified personal trainer.
Individuals beginning strength training need to find instruction from a qualified personal trainer. There are over a hundred certifications out there, so sometimes you don't know who's qualified and who's not qualified. Some gyms hire people who are just a hard body without any expertise.
Find out if the trainer has an undergraduate degree in kinesiology or exercise science. Do they offer individualized programs to their clients? Are they certified by the National Strength and Conditioning Association, which is the major organization for strength training? You can locate a personal trainer who is certified on their website or call them for advice.
2. Don't do too much at once.
Especially for middle-aged people, if you're starting off without any training, sometimes you have to get in shape in order to strength train. There is going to be a period of time where you have got to do base programming to get going and then your workouts become more specific. The base program is usually about eight exercises, such as an exercise for your chest, your upper back, your shoulders, your abdominal muscles, your lower back, your thighs, your hamstrings and your whole leg.
3. Don't expect results right away.
Many times marketing people say, "In six weeks, you'll change your whole appearance." A study coming out in the Journal of Strength Conditioning Research looked at that question and found out it's not true. We've got to separate the truth from the hype from marketing strategies and infomercials.
Every person's different, but typically you will start to see your strength improve in the first few weeks because the neuromuscular system responds very quickly. In other words, the motor neurons in your brain that recruit the muscle fibers needed to lift weight will quickly learn to recruit more muscle fibers. Then you'll hit a grey zone while you wait for the muscle to develop. If you have a proper diet, you will see fat and muscle changes in the first four to six months. Bone takes the longest to respond, but significant and measurable changes in bone density can be seen within six to 12 months.
4. Don't have an asymmetrical workout.
Some people, particularly men, just do bench presses and other upper body exercises but don't do any lower-body exercises. Or, some women will use only light weights on certain muscles; they basically pick and choose what muscles they want to work out rather than try to develop muscles across their body. One needs a symmetrical workout for proper balance in strength between the front and back of the joints. This is important in terms of size, as one would not want big biceps and small triceps, for example, and in terms of injury prevention. If one only develops one side of the joint then the other side can be easily injured during exercise.
5. Don't overdo it.
Overtraining is probably most common in the younger populations who are very aggressive, especially young males. Our rule of thumb is that, if you work out and you're excessively sore, you've probably done too much, too soon. If it takes a crane to get you out of the bed the next morning, you probably need to back off your workout.

exercises for cervical spondylitis patients

Do's
• Do regular exercise to maintain neck strength, flexibility and range of motion.
• Use firm mattress, thin pillow.
• Do turn to one side while getting up from lying down position.
• Wear a cervical collar during the day.
• Regularly walk or engage in low-impact aerobic activity.
• In order to avoid holding the head in the same position for long periods, take break while driving, watching TV or working on a computer.
• Use a seat belt when in a car and use firm collar while traveling.
• When in acute pain take rest, immobilize the neck, and take medications as directed.

Don'ts
• Avoid sitting for prolonged period of time in stressful postures.
• Avoid running and high-impact aerobics, if you have any neck pain.
• Do not lift heavy weights on head or back.
• Avoid bad roads, if traveling by two or four wheelers.
• Do not drive for long hours; take breaks.
• Avoid habit of holding the telephone on one shoulder and leaning at it for long time.
• Do not take many pillows below the neck and shoulder while sleeping.
• Do not lie flat on your stomach.
• In order to turn around, do not twist your neck or the body; instead turn around by moving your feet first.
• Do not undergo spinal manipulations if you are experiencing acute pain.

What are the bad postures that can worsen cervical spondylitis?
1. The head held forward from normal position
2. The shoulders held up and forward
3. The chest bent and rounded
4. The pelvic area tilted backwards
5. The hips, knees and ankles bent

REGAL HEALTH QUOTES

REGAL HEALTH QUOTES



“Health is a precious heritage of man, but no one learns it till it’s lost.”


“Money is the most envied but the last enjoyed, health is the most enjoyed but last envied.”


“Better be fit than fat, the fat man is doctors best friend.”



“The first wealth is health.”

“Man digs his grave from his own teeth”


“It’s not what we eat but what we digest matters.”


“U cannot avoid death but u can through sensible living push that ends away for many many years.”


“Heath and good state of body are above gold and a strong body above infinite wealth.”

“The average person eats too much n chews too little.”

“Diet the right way but do not rub your wife the wrong way.”

REGAL.........unmatched

REGAL …………We Care For You

REGAL …………We Care For You


PROPER DIET AND EXERCISE IS THE ONLY ROAD GAINING MUSCLE AND/OR LOSING FAT - THERE ARE NO SHORT-CUTS (EXCEPT FOR DANGEROUS AND ILLEGAL DRUGS)! NO "MIRACLE" EXERCISE DEVICE OR SUPPLEMENT CAN BUILD MUSCLE OR BURN FAT, AS THE KEY TO TRANSFORMING A SKINNY, OVERWEIGHT, OR AVERAGE BODY IS PROPER DIET/EXERCISE TECHNIQUES.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. The weight-loss program should also help you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.




MENOPAUSE AND EXERCISE
Menopause is a medical term used to describe the time one year AFTER you stop having periods, which occurs around age 51. But the ten or more years before your ovaries go “two claws up” can put you on a hormonal roller-coaster ride every month.
During 35- 55 women experience either gain weight or find that maintaining weight becomes more difficult with progression in age. You also discover that the weight you gain tends to accumulate around your stomach, rather than your hips and thighs. On average, women may experience a gain of approximately 10-15 pounds in the years surrounding menopause.
But you don't have to accept weight gain as inevitable. Take steps to prevent weight gain before it starts. And if you've already begun adding to your waistline, it's never too late to reverse course through proper diet and exercise.