Fit for Purpose? Physical’s sudden demise spotlights a saturated gym sector in need of a work-over

The collapse of Physical Fitness, one of the stalwarts of Hong Kong’s gym industry, was a shock to many of its loyal customers and those unfamiliar with the dynamics of the industry. It has left some wondering whether there are simply too many gyms in Hong Kong and if they provide value for money.

Physical, which had operated in Hong Kong for 38 years and once boasted 23 branches, ceased trading this September after the Mandatory Provident Fund Schemes Authority demanded it settle unpaid contributions to more than 700 employees amounting to millions of dollars. The decision by the gym chain owners to close shop left staff jobless and triggered thousands of complaints to the Consumer Council over loss of membership fees. Some customers were on decade-long membership packages. There were also reports of lengthy packages sold just prior to its closure.

Given the recent upsurge in investment in the sector, Physical’s failure did not come as a shock to many gym insiders. “I can’t say that Physical going under felt like a massive surprise,” says Ed Haynes, founder and CEO of boutique gym Coastal Fitness, who also made reference to some of the “amazing” deals the chain offered just before its ignominious collapse, perhaps in a desperate bid to cut its losses.

Fall of the mighty

Haynes notes this is the fourth big commercial gym operation to shut down during the 16-year lifespan of Coastal Fitness – on the heels of California Fitness in 2016, Goji Fitness and the Hong Kong branches of international chain Fitness First. The latter two faltered amid the pandemic, which interrupted business and made the recruitment of new members almost impossible.

Certainly, many consumer discretionary sector businesses, including cafés, restaurants and cinemas as well as fitness centres, suffered financially during the Covid years. But the pandemic also had a benign influence on the fitness industry – people became worried about their health.

“In the minds of the Hong Kong public, the idea of health and exercise came to the forefront a lot more,” says Haynes. “In the pandemic, when everything closed and people were confined to their homes in their small and immediate environments, a lot of people actually started exercising.”

Gym crazy

Since then, he has witnessed a huge upswing in many forms of physical activity practised in the community, which in turn has prompted a proliferation of investment in the industry. “Because the fitness industry saw this big boom in exercise participation, low-cost 24-hour gyms started popping up everywhere. And I think that’s almost saturated that market,” he states.

From the less than 10 24-hour gyms believed to be operating in 2018, the number had ballooned to more than 110 by last year. Haynes believes too many gyms have opened up too quickly, causing supply to outpace demand. He also maintains that many of the newer gyms are soulless and lacking in a community feeling. “The way these gyms are set up is just you go in and do your hour; you’re isolated in many of them,” he opines.

The pandemic not only sparked an increase in physical activity but also a desire for community-based fitness where people can connect with each other, according to Haynes: “If you go out to any of the waterfronts right now, every morning, every night, they are packed with groups of people in running clubs, sweating, moving, having a good time.”

Cash flow precautions

He also outlines a key learning curve in the gym business from the pandemic years: the importance of maintaining cash flow through offering membership packages. More than two-thirds of the Coastal Fitness membership sign up for six or 12 months in advance, providing money in the bank. The pay-when-you-use model adopted by some of the newer gyms, by contrast, does not give owners this security.

Haynes has witnessed a rise since the pandemic in the purchase of long-term packages by clients willing to commit to regular exercise. He does caution against lengthy prepayment deals though; at Coastal Fitness 12 months is the maximum term offered.

The majority of his clients come through referrals or word of mouth, and they include people from all walks of life. Most use the North Point gym’s services at least three times a week, and all receive some type of coaching, whether through attending a group class led by a coach, having a personal training session, or by following a tailored fitness programme designed by a coach.

Operational stress

During the post-pandemic investment splurge in the gym business, John Bower took on the managerial responsibilities of a new fitness start-up in Hong Kong. As an entrepreneur who had created and sold a human resources business earlier in his career, he seemed an ideal fit to launch the venture. However, the market glut in gyms soon exacerbated the stresses of running a fledgling operation, and breaking even took longer than planned. Exhausted, he quit after two years and now freelances as a personal trainer and executive coach.

Bower believes the gym sector has been flooded with entrants and the next two years will favour the consumer. He says managers of gyms should be crystal clear what market they are going to dominate. “In the longer term, the harsh truth is that many gyms are on borrowed time and need to figure out their strategy – being number one in the local market and number 10 in Hong Kong might be fine,” he says.

Far happier working as a freelance coach, he often conducts sessions for clients at the city’s many boutique gyms. He loves the interpersonal interaction with clients and can advise on all aspects of life aside from physical training. “The value of personal training is that it enables the client to physically challenge themselves,” he says.

Market jitters

Some gym-goers may be tempted to turn to personal instruction rather than sign up for memberships as fears over the stability of the wider fitness sector mount. Recent disputes over unpaid rent at branches of Pure Fitness, an upmarket chain of fitness and yoga studios, caused jitters in the market, although the issues were quickly resolved.

Hong Kong-based lawyer and writer Sanjeev Aaron Williams chose not to join a well-known commercial gym after their sales pitch left him unclear about what the fees would cover. He now attends gyms run by the Leisure and Cultural Services Department. While available at a fraction of the price of many private gyms, these government fitness rooms have their drawbacks, says Williams, such as blackout periods restricting use and irregular availability of equipment.

Essential regulation

Williams sees a future for commercial gym operators, but calls for urgent government regulation. “Gyms in Hong Kong need to be regulated by legislation and monitoring. We are behind other countries in regulating consumer protection and gym operations,” he says. “Commercial gyms in Hong Kong have been the subject of failures and scams since the 1980s when the fitness trend began. We’ve gone over 40 years without regulated protection.”

He believes any legislation should cover the entire fitness sector including large commercial gyms, 24-hour gyms, personal training studios, personal trainers, pilates and yoga studios, boxing and martial arts gyms, as well as the classes offered at these venues.

The lawyer urges a limitation on the length of prepayments, saying they should not exceed more than two years, and calls for the implementation of a legal “cooling-off period [that] should be prominently advertised on the premises and to each customer”. He adds: “Consideration should be given to increasing criminal penalties for misleading advertising and sales tactics or carrying on business when [the operator] knew they couldn’t meet their debts.”

Can Electrical Muscle Stimulation Actually Work? A Deep Dive into EMS Training

Electronic Muscle Stimulators, often referred to as EMS, are becoming more popular as a machine that helps athletes and fitness enthusiasts to improve their performance and physical fitness. Traditionally used in rehabilitation centres and physical therapy sessions, EMS machines have now found a place in the fitness industry with some gyms including the tool in their training. With EMS workouts often advertised to give great results in a short duration, it is quite intriguing to many, so here is everything you should know about EMS before you use one.

The EMS machines used in fitness centres generally come in the form of a vest or shorts that can be worn by the individual. It targets specific muscles, such as the abs, glutes, and quadriceps. It works by generating small electrical impulses to stimulate muscle contractions. These contractions are similar to those produced during exercise and can help individuals to gain greater muscle mass, strength, and endurance without engaging in physically demanding activities.

Given that EMS workouts are more effective than regular workouts, a person would typically only need about 15 minutes of training with the machine. But even that short duration can be very intensive and tiring because the electric stimulation acts as a resistance.

In addition to this, EMS has other benefits that contribute to improving fitness levels. It helps the inactive muscles in the body by preventing them from thinning (a condition called muscle atrophy) by stimulating affected muscles that aren’t being used regularly. It also enables the body to increase blood flow to the affected areas, increase endorphins, that help with relieving pain, and release inflammation and tension.

Research conducted by two South Korean universities proved that young women who received high-frequency current therapy lost a significant amount of abdominal fat after a six-week session. Despite such studies that have been conducted to prove the effectiveness of employing an EMS machine during workouts, there is not enough scientific proof that shows the efficacy of EMS in comparison to regular exercises.

Moreover, some individuals are advised not to use EMS depending on certain health statuses such as if they wear a pacemaker or are pregnant.

Besides, individuals have to be extra careful while using the machine because when the machine is placed incorrectly, it can cause muscle strain, sprains, spasms or even injuries. That is why it is crucial to consult a professional trainer before incorporating electronic muscle stimulation into your fitness routine. The trainer can guide on using the EMS machine correctly, and ensure that the electrodes are correctly placed.

If you do not have any medical conditions that limit you from using the machine and you would like to start using one, there are some fitness centres in Hong Kong that provide the service.

EMS Fitness Limited

Certified trainers help you tone your entire body by making you do low-intensity exercises while wearing the machine.

Price: Starting at HK$6200 for 10 sessions
Duration of one session: 20 minutes
Location: 10A, Carfield Building 77, Wyndham Street, Hong Kong
Click here to make your booking.

Sixpad Station

Here the EMS training is more technology-advanced with this fitness centre also using a digital mirror that ensures that you do each step of the workout more precisely.

Price: Starting at HK$2560 for 4 sessions
Duration of one session: 15 minutes
Location: 327 & 329, 3F, K11 Musea, 18 Salisbury Rd, Tsim Sha Tsui, Hong Kong
Click here to make your booking

Feelness Hong Kong

Feelness offers a range of EMS programmes thus allowing people with different levels of fitness to find something more appropriate for them.

Price: HK$700 for 2 sessions
Duration of one session: 20 minutes
Location: 1/F, 87 Percival Street, Causeway Bay, Hong Kong
Click here to make your booking

Meal Makers: Tasty, tailored, diet-conscious repasts delivered to the door save time in busy lives

In a city where the escalators move faster than most places on Earth, it is no surprise that Hong Kongers generally rush through life – caught up in a whirlwind of work, play and work once more. To cope with this hectic lifestyle in one of the world’s busiest cities, anything that saves time is welcomed and valued. If a regular, unavoidable part of our daily schedule can be shortened, then it is a godsend – and popping first to mind here is meal prepping.

For those unfamiliar with the term, these are handy services that prepare, package and send meals based on your dietary and fitness needs. You can choose how many and which meals you want to get each day and how many days you want them delivered to your doorstep.

Meal planners usually arrange for the day’s meal packages to arrive in the morning so that they can then be reheated according to the provided instructions to suit individual eating routines.

In addition to saving time, meal subscription plans come wrapped in perks. Meals are planned by dieticians or nutritionists and prepared by talented chefs based on a profile created for each subscriber, who completes a questionnaire regarding their eating habits. This not unduly lengthy Q&A – remember, time is of the essence – encompasses dietary preferences like plant-based or pescatarian, food allergies or items ruled out for reasons of health or faith, and fitness goals – if the customer wants to lose or gain weight.

Buying a bespoke meal plan is a feasible and convenient way to eat healthily every day, so here are Hong Kong’s best meal subscription services to trim precious time spent in the supermarket and kitchen.

Nosh

Nosh has earned its reputation as a leading meal provider to busy Hong Kongers. Letting you choose the type of diet you want to follow – keto, flexitarian, pescetarian or vegan – Nosh designs a custom meal plan based on your fitness needs. Whether the goal is to drop a few pounds for an event scheduled in three days or gradually lose weight in a month or more, Nosh offers short-term and long-term plans to help its customers achieve their ideal body mass index. For clients who are unsure of their nourishment needs, Nosh’s nutritionist steps in to discuss and determine customised plans. In addition, all ingredients are fresh and premium, and experienced chefs prepare these healthy foods.

A typical package consisting of three meals per day will cost anywhere between HK$200 to HK$500 and you can also opt for two meals per day. If you are looking to be economical, you may want to opt for a long-term plan because, for instance, a three-day balanced diet plan is priced at HK$315 per day while the same plan will cost HK$266 per day if you choose a 30-day subscription. Nosh.hk

Nutrition Kitchen

Ideal for those gymgoers, Nutrition Kitchen is the preferred subscription meal plan of personal trainers as it makes it easy for customers to sustain a healthy diet by providing meals with the ideal amounts of macronutrients, particularly a high quantity of proteins to help with muscle-building. The most popular for body weight transformation is the low-carb package with each meal being around 400 calories for women and 500 for men and they are priced at HK$4900 and HK$6000 respectively for a month-long three-meals-per-day plan. The nutrition data – the number of carbs, proteins and fats – is specified for each dish allowing you to make an informed decision while personalising your plan to include your favourite from the provided options. Furthermore, you can also satisfy your sweet tooth by adding one of the healthy snack options or nutrition-loaded smoothies.

The company sources ingredients of the highest quality and its team of nearly 400 chefs cooks daily, enabling each subscriber to receive freshly prepared meals every morning. The delivery service is only available on weekdays, so it is perfect for office workers who may have weekend brunch or afternoon tea plans. n utritionkitchenhk.com

Eatology

Adhering to a tagline that reads, “Eat healthy, Live easy”, Eatology offers multiple diet plans, including the likes of Asian, Mediterranean, paleo and ketogenic. The brand prepares your ideal plan by collecting basic information like your height, weight, age, daily activity level, dietary choices and fitness goals that could be simply just to eat healthily or want to lose weight and build muscles. But, if you wish to seek advice from an expert first, you can always send the aforementioned details to the company’s in-house dietician who will be happy to discuss and guide you in finding the perfect meal plan for you.

Moreover, the meals also tempt foodies as they are designed by top chef Vincent Leroux, who previously worked at Michelin Guide restaurants. Thereby, every single Eatology plan, which is estimated to be HK$1800 for a five-day three meals-per-day plan, can be likened to the taste of eating in a fine-dining restaurant. High safety standards during preparation and delivery, and biodegradable packaging tick the right boxes, too. eatologyasia.com

Bain Marie

Those who are personally diligent about sustainability will favour Bain Marie for its determination to follow a zero-waste operation – only the exact quantity of food ordered is prepared and the cutlery provided can be washed and reused. Equally laudable is the use of fine, organic ingredients and the banishment of preservatives so you can devour a delicious meal guilt-free. Each meal comes with a variety of dishes and all packages allow you to try different cuisines.

Daily menus are decided by skilled dieticians based on your calorie requirements, depending on whether you need a low-calorie plan for losing weight or more to build and strengthen muscles, then cooked by a team led by chefs who have been part of Michelin-starred kitchens. A plan will typically cost anywhere between HK$1600 and HK1800 for a five-day plan. bainmariehk.com

Triathlon – the triple-sporting challenge open to everyone

The triathlon is a sport that will push you to your limits of endurance and test your competitive spirit to its maximum. For many, the very thought of doing three different sporting activities in one go is simply too off-putting, too much of a test of physical stamina. But for others, the sense of overcoming great odds and of facing a supreme test of character is its great attraction. And it’s also a sport for all ages.

“Anyone can challenge themselves, regardless of age, I have seen people in their 80s participating,” says Doron Grossman, an Australian in his 60s and a veteran of several Singapore triathlons, as well as the Busselton and Bintan half ironman events. Such is his sense of achievement from these activities that he would actively encourage anyone to participate in triathlons.

What is a triathlon?

The standard triathlon combines swimming, biking and running, usually in that order, although any multi-endurance event in which three different sports are completed consecutively can be considered a triathlon. There are common triathlon distances for different categories, from the supersprint, which in total equates to about seven miles, up to an Ironman, which is even harder and totals around 140 miles. The first recorded triathlon took place in San Diego in 1974 and it became an Olympic Sport in 2000 in Sydney.

Why do people do it?

There are known to be considerable physical, health and other benefits from training for and participating in triathlons. As you train for a triathlon, your body will adapt to increased workloads and upgrade its cardio-respiratory function.

And this produces knock-on benefits. “I believe being physically fit assists in being mentally healthy and alert. Also, the endorphins that are produced really make you feel great about yourself. Participation also forces you to eat more healthily in order to fuel your body,” says Doron, who is also the managing director of a company involved in the insurance sector in Hong Kong.

Some competitors experience a strong emotional charge during training and competitions. Others report an intense almost spiritual feeling of overcoming adversity and struggle and of feeling a great sense of achievement.

Beyond that, there are a multitude of potential health benefits – lower bad (and higher good) cholesterol levels, reduced chance of strokes and heart attacks, lower blood pressure, reduced chance of diabetes, better overall body composition, and stronger bones to name but a few.

There is also a social aspect, with Doron saying: “You also meet a lot of people as training partners or coaches that create a like-minded social circle.”

The benefits of cross-training

Triathlon involves three sports so inherently training for such an activity involves crosstraining and includes a variety of exercises in the training routine.

This is also what makes training for triathlons so appealing for some, with the variety in the training routine reducing the burnout typically caused by concentrating on one type of exercise. Fitness can then become enjoyable and a lifestyle option. “The fact that it involves three disciplines makes training interesting. Many people get bored if they just run, bike or swim. By mixing it up, it keeps you motivated to train,” says Doron.

Obviously, to compete in triathlons you need a certain level of competence in swimming, biking and running. For newcomers to the sport, it is the swimming part which often appears the most challenging, including for Doron, who actually had to learn to swim before he could take part in his first such event.

Irrespective of any competitor’s individual goal, it is actually the training which is the most important aspect of a triathlon.

Time – the biggest commitment

“The biggest commitment is time. Training involves spending time training in all three disciplines as well as training for the transition, which is where you change gear from one discipline to another,” says Doron.

The transition is the stage where competitors drop off equipment they no longer need and pick up equipment they require for the next stage of the triathlon. Some experts suggest bringing along more items rather than potentially missing something.

Each individual athlete naturally has different strengths which affect their training routine. Training programs can be tailor-made to suit individual circumstances. “Personally, most of my training is concentrated around running, which is my greatest strength and I find that the cardiovascular fitness really helps with the bike. I also spend a few days a week swimming as that is my weakest sport and have to force myself to improve my technique as the fitness for swimming is already there.”

Doron believes anyone considering participating will need to have a good level of cardiovascular fitness and be prepared to participate in some form of activity for approximately one hour at least five days a week.

Obviously, there is the equipment necessary for the competition, which should be purchased with the idea of maximising comfort and efficiency for your training program and lifestyle. This equipment includes the right swimsuits, bike types, helmets and glasses, pedals, shoes, running apparel, nutrition belts, hydration systems and GPS watch amongst others.

Ultimately, top-tier triathlon competitors can be driven people, the prime example being Leslie Paterson. She used every skill she learnt competing in the triathlon, sometimes overcoming great pain and adversity, to raise funds for an adaption of All Quiet On The Western Front (which recently won seven BAFTAs) after years of it being rejected by Hollywood. She even completed a triathlon in Costa Rica with a broken shoulder to help fund the project. Now, that’s dedication.

Can Intermittent Fasting Lead to Sustained Fitness? We weigh the evidence…

While it’s an undoubtedly popular concept among the more fad-minded in the contemporary health and fitness world, exactly how effective is intermittent fasting when it comes to weight loss and an overall improvement in health? Well, for one thing, it’s certainly easier to manage than you might expect. All it requires is a little self-discipline, though, if you were over-blessed with that you might not be worrying about any excess weight problem in the first place.

The idea behind intermittent fasting is that, by restricting your food intake, your body will be obliged to deplete its fat reserves to meet your energy requirements. While glucose from carbohydrates is your body’s most direct fuel source, you burn fat to provide energy when glucose isn’t available. Inevitably, this is more likely to happen when your body’s level of food intake is relatively low.

Essentially, intermittent fasting means scheduling for yourself periods when you refrain from eating. As it is not about what to eat, but only when to eat, it is not considered a diet per se. Although being mindful of what you eat will certainly deliver optimum outcomes, some studies have shown good results are still possible in instances where 14 hours of daily fasting are sustained without changing your normal food choices.

That aside, let’s briefly consider the five supposed benefits of this particular practice.

Weight Loss

Many of those who favour intermittent fasting do so in the belief that it will trigger a hormone reaction that catalyses weight loss. This is based on the notion that lower insulin levels, higher Human Growth Hormone levels and increased amounts of norepinephrine (noradrenaline) will increase the breakdown of body fat and facilitate its use to meet energy needs.

According to one 2011 study, intermittent fasting also results in less muscle loss than continuous calorie reduction. There have also been claims that it especially benefits those people that don’t have time to devote to meal planning and preparation. This may be why it appeals to those seeking an easy alternative to something more rigorously thought-out and planned.

Improved Cognitive

Functioning While the buzz surrounding this practice is relatively new, the notion of intermittent fasting actually dates back many centuries. It was practised by a number of ancient civilisations, with many contemporary religions retaining some vestige of the practice, often in the belief that it helps achieve clarity of focus. In support of this, a study published in Molecular Psychiatry indicated daily fasting can enhance memory and help guard against neurological disorders.

Fasting is also said to increase the level of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been cited as a cause of depression and various other brain problems. Some have even claimed that fasting can help fend off Alzheimer’s Disease, the most common neurodegenerative disease. Such suggestions have, however, yet to achieve widespread acceptance among the medical community.

Longevity and Slow Ageing

Another supposed benefit of intermittent fasting is that it can even help you live longer. This is based on the claim that its triggers autophagy, a cellular recycling process that disposes of older and potentially diseased cells, resulting in an extended lifespan. Such assertions are, however, somewhat contentious.

While there have been some studies that could be seen as lending credence to such a notion, this is a highly controversial medical field and one where commercial imperatives are frequently seen as trumping proper evidential analysis. As ever, it’s best to treat any such claims with a measure of cynicism until an acceptable level of scientific consensus emerges.

Improved Heart Health

There have also been a number of assertions that the practice of intermittent fasting can help ward off future coronary problems. As heart disease is both widespread and potentially hugely debilitating (if not fatal) this is an extremely alluring prospect, while again being one that should be treated with a degree of caution until it is comprehensively endorsed by the medical community at large.

Advocates of the notion, meanwhile, maintain that intermittent fasting may improve the body’s insulin response, a mechanism that helps control blood sugar levels. This chimes with the belief that lower cholesterol and blood sugar levels can lower the risk of weight gain and diabetes, two factors known to be related to higher incidences of heart disease.

Prevention of Cancer

Inevitably, given the wide range of benefits attributed to intermittent fasting with varying degrees of credibility, sooner or later some advocate or other was going to champion its anticancer potential. Equally inevitably it was also going to be the ‘sooner’ box that got ticked.

Proponents of this particular belief maintain that intermittent fasting reduces the risk of cancer by slowing the ability of cancer cells to adapt and spread. As a corollary to this, there have also been suggestions that fasting can reduce the side effects of chemotherapy. While not wishing to entirely discredit such notions, it’s worth bearing in mind that the higher the Fear Factor, the greater the likelihood that unverifiable solutions will be posited by the less scrupulous practitioners. Few conditions have a higher fear factor than cancer.

Why you should add the Gyrotonic workout to your fitness regime?

The number of fitness influencers telling you that you do not have a double chin or are taller than you think is out of count. While most of these tips are just too ridiculous to trust and follow, there is one method that can give you a taller stature if your short appearance is due to bad posture. That is a Gyrotonic workout.

What exactly is a Gyrotonic workout?
Gyrotonic is a form of workout that borrows movements from other fitness methods such as yoga, gymnastics, tai-chi, ballet, and swimming, and is done with the help of Gyrotonic equipment.

What are the benefits of doing a Gyrotonic workout?

The machine’s unique design – made up of rounded discs and weighted pulleys – help stretch the muscles using circular movements that target the spine, thus improving your posture, flexibility, stability and mobility.

Given that a proper Gyrotonic workout is lined up in such a way that the movements flow smoothly from one to another, it does not affect the joints.

Plus, each step of the exercise can be adapted to an individual’s ability, so anyone can do it regardless of their age. It can even be practised by people who are recovering from injuries and is used in sports rehabilitation centres too.

The other advantages of this unique fitness regime include feeling energized, better mind and body coordination, an increase in mindfulness, stronger bones, improved blood circulation, and the list goes on.

Where to find one on one Gyrotonic classes in Hong Kong?

Be Plus

Dubbed one of the most famous Pilates studios in Hong Kong, Be Plus is known to carefully understand their trainee’s physical capabilities, and cater the workouts according to the individual.

How Much: Enquire for more information
Contact: (852) 5288 9893
Location: Tsim Sha Tsui

Iso Fit

Iso Fit gives importance to the progress of their clients, so they ensure to assess your workout sessions regularly and adapt the movements and stretches according to your need.

How Much: HK$1000 for one session
Contact: (852) 2869 8630
Location: Central

O:Rin

Whether it is their studio space or their skilled trainers, this fitness studio has created an environment that is very welcoming. O:Rin’s focus is to improve both your body and mind through their private workout sessions.

How Much: HK$880 onwards for one session (55 minutes)
Contact: (852) 5506 6771
Location: Tsim Sha Tsui and Quarry Bay

Also Read: Haven’t tried Aerial Yoga? Here’s why you should…

Post-workout muscle recovery for a healthier mind and body

If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts. Resting your muscles is as vital as flexing them while you work out towards optimal fitness.

Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important.
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation.
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.

Overtraining Pain
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process.
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation.

Mind Over Muscle
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.

Carbs and Healthy Fats
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out.
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery.

Active Resting
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery.
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation.
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches.

Sleep Well
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours.
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep.
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.

(Text: Zaira Abbas)

Women’s Health: Improve muscle tone and a healthier glow with weight training

Muscles are beautiful. No one should tell you otherwise. For all of our female Gafencu readership out there, we really don’t blame you for skirting the male-dominated dumbbell section at the gym – the huffing, puffing and sweating can be a quagmire of confusion. Intimidating and irritating in equal measure. But according to fitness experts, pumping iron (or any other form of strength training that tones the body through strength, agility and stability) is not only vital for acing your fitness goals but has some amazing all-round holistic health benefits to boot.

Each of us has a different body composition and fitness goal. If yours is to get lean and mean, but you don’t have a clue about where to begin, read on.

Witness Your Fitness
To contend that weight training is reserved for those who want to seriously bulk or look like the Hulk is a very ’90s narrative which deserves to be crushed under a barbell. “It’s a myth and misconception, unless you intentionally want to look jacked, you won’t. The reason is that women have fewer muscle growth hormones (and also lower testosterone levels) in comparison to men and getting muscular is incredibly difficult to achieve by just intense lifting,” says fitness expert and Defin8 Fitness’ owner Trixie Velez.

The approach and goals of exercise are shifting. Courtesy of a broader acceptance of body diversity, fitness is no longer just about dropping the pounds and achieving a certain frame. That’s where weight training comes in – it offers significant physical, physiological, and mental benefits all while making you stronger. You’ll notice perks like better posture, improved stamina when lifting furniture around the house and greater ease in performing regular chores.

Muscle Is Your Friend

It’s a given that weight training will add more lean muscle. More muscle tissue equals faster metabolism, which, in turn burns more fat, increases bone density, sculpts the body, improves limb health and enhances the circulation of happy hormones – such as endorphins. And why is all that important, especially for women?

For starters, sarcopenia, or muscle loss, (sarcopenia is to muscle, what osteoporosis is to bone) is much higher in women and the first signs of it typically begin around your 30th birthday. In the following decade, on average, physically inactive women lose about 8 percent of muscle mass every decade. By the age of 50, you’re staring at a one to two percent of lean muscle loss every year. The rate progresses as you age and might lead to the loss of bone mineral density, functional decline, increased risk of fractures, and loss of independence in senior adults. The important word here is “might” – no matter your age or shape, to a large extent it’s possible to restore the lost lean muscle mass, balance, stability and much of that former endurance with targeted strength training.

Weights vs Cardio

If running, hiking, and swimming are no longer shifting the pounds it’s because your body has hit a plateau. While cardiovascular exercises are excellent for burning overall fat, improving heart as well as mental health, like Trixie Velez says, a muscular body is a more efficient body. “With age, lean muscle mass gets reduced. Body fat percentage increases but strength training counters all that,” she adds.

Muscles take more energy to sustain, so every additional pound of muscle built by lifting weights burns 50 extra calories daily (even when vegetating!). Besides a revved-up metabolism, more muscle improves posture, balance, gives a better night’s rest and, most importantly, temporarily spikes the resting metabolic rate as well. This means your body keeps burning fat at a higher rate even in a resting state. To give an example, if you shed around 400 calories in the gym by weight training, you’ve really wiped out more than 475 calories courtesy of the pumping-iron-induced metabolic spike. Cardiovascular exercises, though intense, offer minimal after-burn, there is hardly any calorie loss once you walk out of the gym. If fat loss is your goal, weights are your friend.

Long-term Health

If you needed any more inspiration to crush that leg day, it’s this – muscle gain might just be the fountain of youth we’ve been desperately searching for. A large-scale study carried out by the University of California in 2014 on more than 4000 healthy seniors for over a decade found that lifespan and longevity are directly proportional to muscle mass. Participants with the highest muscle mass index had the lowest mortality, those with the least amount of muscle in their frame, died prematurely.

The findings add to the overall growing evidence that body composition and not body mass index (BMI) is a better indicator of optimum health. But are weight exercises the best way to good health? Our trusty fitness adviser Trixie suggests a healthy combination of core muscle group exercises and a cardio-boost for maximum results. “A little bit of everything goes a long way. Find out what workout you enjoy the most, switch up cardio, weight, and resistance training, and do it consistently. Most importantly, never let your body gets accustomed to a particular movement.”

This school of thought sounds like a sure-fire way to fitness and health.

(Text: Nikita Mishra)

Haven’t tried Aerial Yoga? Here’s why you should…

Aerial Yoga, also known as anti-gravity yoga or fly yoga combines movements from yoga, Pilates and aerial aerobics and is performed inside a hammock with the use of a silk cloth.

The benefits of this aerial fitness exercise are multi-faceted. Physically, it helps increase flexibility, improve mind-body awareness and decompress the spine — improving the body’s posture and alleviating back, shoulder and neck pains. On the other hand, it also helps with improving co-ordination and concentration.

THE BENEFITS OF AERIAL YOGA:
For Back Pain:
Although Aerial Yoga classes can be done on any level by any participant, it is especially beneficial for those suffering from back pains. The hammock used in the exercise supports the spine and places much less pressure on the joints, unlike many other full-body workouts that can cause discomfort.

gafencu yoga studio boutique meditation fitness movement studio aerial yoga anti gravity yoga fly yoga hammock relaxing meditation — Image from Flex HK

For Breathing:
Mid-air yoga isn’t just a gimmick for yoga enthusiasts, it is a great way to relax, find balance between poses, allowing participants to focus on their breathing with the support of a hammock, gradually increasing their lung capacity.

gafencu yoga studio boutique meditation fitness movement studio aerial yoga anti gravity yoga fly yoga hammock benefits core strength — Image from Flex HK

For Flexibility:
While for some, yoga can be a difficult exercise to get used to, Aerial Yoga allows beginners to safely stretch their muscles while exploring diverse movements that they would otherwise not be able to do on the ground.

For strength and weight loss:
Aerial Yoga, though all fun, isn’t all games. Being suspended in the air does mean that gravity acts as resistance when changing positions — helping train the body’s core and muscles strength and also burning as many calories as you would in a hour on the treadmill.

gafencu yoga studio boutique meditation fitness movement studio aerial yoga anti gravity yoga fly yoga hammock aerial arts academy — Image from Aerial Arts Academy

Where to go for a private Aerial Yoga class:
Aerial Arts Academy
One of the first studios to popularise Aerial, Exotic and Pole dance in Hong Kong, Aerial Arts Academy offers a variety of aerial classes including Aerieal yoga, aerial hoop and Flyoga® on top of a wide range of artistic dance fitness styles from, taught by professional instructors from around the world, the classes at this premier dance studio will have you leaving more confident, empowered, and motivated.
How Much: HK$1,000 per private class (of two) and $350 per additional person
Contact: (852) 2375 8088
Location: Wan Chai / Sheung Wan

The Practice
The Practice is a boutique eco-friendly yoga studio that provides aerial yoga classes for different purposes. AntiGravity® yoga is a fun way to work up a sweat and focus on stretching and building strength while their Decompression classes builds mobility and flexibility. Both classes are suitable for all levels including beginners. Either way it, you can bet you will be leaving the class refreshed and relaxed by the end of the day.
How Much: Enquire for more information
Contact: (852) 9855 7693
Location: Central

gafencu yoga studio boutique meditation fitness movement studio aerial yoga anti gravity yoga fly yoga hammock flex studio — Image from Flex HK

Flex Studio
Flex Studio is a boutique fitness studio specialising in a range of modern cardio conditioning workouts like Aerial fitness, Pilates and Yoga. Their impressively large location at One Island South that boasts floor-to-ceiling windows that spill in ample daylight provides a refreshing venue for fitness enthusiasts. The professional trainers here aptly guide students to break down each movement to improve mobility while building strength. They also offer Kids Aerial Classes for parents who want to get their children into the activity.
How Much: HK$1,050 per private class
Contact: (852) 9855 7693
Location: One Island South

gafencu yoga studio boutique meditation fitness movement studio aerial yoga anti gravity yoga fly yoga hammock ikigai studio — Image from Ikigai Studio

Ikigai
Newly opened boutique wellness studio, Ikigai, has quickly earned a reputation for being a well-rounded yoga, meditation and movement studio. Offering special classes such as Aerial Yoga, Gymnastic Rings and Yoga Wheel within their very serene orange-hued studio, on top of a diverse range of meditation classes. Their classes are uniquely designed to evoke a sense of calm, peace and balance in the busy lives of Hongkongers.
How Much: From HK$950 per private class / From HK$1,300 per duo private class (two people)
Contact: (852) 9013 3701
Location: Central

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Looking to live longer? You may want to take notes of these anti-ageing points…

According to the World Health Organization, ageing is a key aggravator of many of the major diseases that leading medical institutions and pharmaceuticals are committed to curing, notably Alzheimer’s, diabetes and cancer. Naturally, positive outcomes of all such endeavours are keenly awaited by consumers / patients the world over. At present, it is estimated that the global anti-ageing market will be worth some US$58.5 billion by 2026. This, however, could surge a hundred-fold or more should a true means of preserving youth ever be identified. Is that, however, a realistic proposition? Answering that particular question, of course, relies on an assessment of the particular challenges involved.

How does the body age?
Throughout our lives, the cells in our bodies are continually subject to external damage from a variety of sources, including exposure to sunlight, toxins, chemicals and even some of the foods we consume. Normally, our cells maintain running repairs, patching up damage wherever it occurs. As we age and our tissues, muscles and organs inevitably become more and more impaired, the body’s natural repair system eventually begins to slow down, leaving the body exposed to all manner of health-related perils.

Cell rejuvenation
The human body, of course, consists of trillions of cells, all of which divide, multiply, shrink and eventually break as part of a process referred to as cellular ageing. The more damage the body undergoes, the more the cells suffer and the more they need to replicate in a bid to maintain structural integrity. The regrettable side effect of this continuous restoration manifests as an acceleration of the ageing process.

In order to help tackle this, cell rejuvenation and cell therapy attempt to restore cells to an earlier more active state in the form of induced pluripotent stem cells (iPSCs). Such an approach is believed to have considerable potential, at least according to no less an authority than the Stanford University School of Medicine. Indeed, many now believe that it may be possible to combine aged cells with other genes in order to revive them or even to give rise to wholly new cells, a process that eventually could lead to the facility to regrow damaged or lost limbs. Over the shorter term, it could also offer new hope to those suffering from dementia or Parkinson’s Disease.

Senolytic drugs
The term ‘senescent cell’ is one that is ever more frequently bandied around in medical circles and refers to a kind of cell that is already naturally accumulated by the body. Essentially, it refers to an inactive cell that is at the end of its natural lifecycle, a point where it ceases to divide itself, can no longer be repaired and cannot be relied on to help protect any surrounding cells. Unfortunately, such cells, although innately benign, secrete harmful molecules that may well accelerate the ageing process, while having a number of other detrimental effects on the body, notably chronic inflammation as well as proteostatic dysfunction.

In clinical trials, so-called senolytic drugs have demonstrated a facility for eradicating these senescent cells. Such treatments, according to research by the US-based Mayo Clinic, selectively target and clear senescent cells from the body. Should such trials continue to yield positive outcomes, this kind of therapy could be deployed to prevent or alleviate various chronic diseases, including diabetes, as well as the typical consequences of ageing, such as the loss of physiological resilience and the onset of growing frailty.

Calorie restrictions
Eating healthily has long been regarded as essential for longevity and maintaining a positive bodily function. Few, however, are aware of the cellular consequences of the oxidative stress caused by an overwhelming amount of free radicals in the body. In simpler terms, the food we eat contains free radicals, molecules that carry oxygen to the heart through the blood. Any imbalance of free radicals and natural antioxidants, however, can trigger several detrimental health conditions, such as cancer, diabetes or Alzheimer’s, over the long-term.

According to a variety of studies, deliberate calorie restriction in the form of fasting stimulates autophagy – the body’s consumption of its own tissues – a process that helps to remove toxic proteins from cells, while promoting the regeneration of healthy cells. Dietary alterations, including increasing the consumption of such antioxidants as kale and goji berries, also help to reduce the risk of damage from free radicals.

Although an end to ageing may not be on the cards any time soon, there seems little doubt that, given enough time, it may even be possible to artificially extend the human lifespan by a considerable margin. Whether any of us alive today will still be around to reap any such future benefits, of course, is a wholly different question.