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Fitness Programme

Find Your Element

Metal governs our lungs, large intestine, skin, hair and sense of smell. The emotions it conveys tend to be feelings of sadness and grief. You may prefer nights, autumn, dryness, pungent flavours and the colour white.

Wood governs our liver, gall bladder, tendons, ligaments and sense of sight. The emotions it conveys tend to be feelings of depression and anger. You may prefer mornings, spring, wind, sour flavours and the colour green.

Water governs our kidneys, bladder, bones, scalp and sense of hearing. The emotions it conveys tend to be feelings of anxiety and fear. You may prefer afternoons, winter, cold, salty flavours and the colour black.

Fire governs our heart, small intestine, tongue, bloodvessels and speech. The emotions it conveys tend to be feelings of joy and over excitement with possible mood swings. You may prefer mid-days, summer, heat, bitter flavours and the colour red.

Earth governs our spleen, stomach, muscles, mouth, lips and sense of taste. The emotions it conveys tend to be worry and over analysis. You may prefer mornings, late summer, damp, sweet flavours and the colour yellow.

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Chuan Spa - Langham Place, Guangzhou
638 Xingang East Road,
Haizhu District,
Guangzhou 510335 China
T: +86 (20) 8916 3218
F: +86 (20) 8916 3333
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Fitness programmes | Download PDF
At Chuan Spa, our experienced personal trainers design tailor-made fitness programmes to help improve your overall fitness while ensuring safety during exercise. A systematic fitness programme comprises several components, namely the type of exercise, intensity (e.g. weight or percentage of maximum heart rate) and time (e.g. number of repetition or duration of exercise). These components are essential in the development of a suitable fitness programme for people of all ages and different physical conditions. Our personal trainers have designed some sample fitness programmes based on different targets to suit various fitness needs. Here, you may download and print the appropriate sample exercise programmes for your next workout.

General Fitness
This programme includes both weight training exercise and cardio-exercise. It is suitable for people who want to stay in shape and improve their overall fitness level. For weight training exercise, 2 sets of around 12 repetitions at a reasonable weight are recommended. Combine this with cardio exercise, such as riding an exercise bike or working out with an elliptical machine, 1 to 2 times a week.

Muscle Building
Specially designed for people who have an interest in muscle building, this programme includes mainly weight training exercises, among which 4 to 5 sets of around 8 repetitions should be performed. Focus on the positive and negative movements of each repetition. Gradually increase the intensity of the exercises to force the targeted muscles to work. Otherwise the muscles will become programmed accustomed to the same weight and will not experience gains.

Endurance
The aim of this programme is to improve the endurance of muscles. In this programme, emphasis is on the large number of repetitions (more than 12) per set of exercise. Remember to ensure proper postures are maintained and the right techniques are used especially when the muscle starts to strain during the last few repetitions.

Slimming
Focusing on toning the body especially the abs and gluteus, this programme is designed for people who want to lose weight and shape up their bodies. Besides weight training exercise, this programme also includes 30 minutes or longer of cardio-exercise.

Guidelines
Before and after workout, you are recommended to do stretching and cardio-exercise of mild intensity for 5 to 10 minutes. This will prevent you from pulling your muscles or injuring yourself. If you need more help or would like to have a personally customized exercise programme, please contact our personal trainers.

Disclaimer: Chuan Spa recommends that you seek the advice of a registered Doctor, before undertaken any exercise. Fitness Programme provided is to be used with the guidance of a qualified fitness professional. Chuan Spa (Langham Hotels International Ltd) does not accept any responsibility or liability and should not be held responsible or liable for any injury, loss or damage of any nature.