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Chuan Spa at Xintiandi
Q. Can one 'change fat to muscle'?
A. No. When an untrained person participates in an exercise program, there may be a tendency for that person to lose body fat while increasing the amount of muscle tissue.

Total body weight may remain the same. These are separate events that occur simultaneously.
Q. What is the best time of day to exercise?
A. There is no time of day most suitable for exercising; this is best determined by each individual relative to his or her own daily schedule.
Q. As so few calories are expended during exercise, is it worthwhile to consider exercise as a factor in weight control?
A. A positive energy balance (caloric intake greater than caloric expenditure) results in weight gain, and vice versa. One pound of fat is equal to about 3,500 Kcal.

An hour of fast walk require an expenditure of approx. 400 to 500 Kcal . However the negative effect is cumulative and is equivalent to a pound of fat lost for every seven to nine workouts. Exercise plus food control is a better way in managing body weight than reducing food intake only.
Q. Is a vibrating bench or chair useful in keeping fit?
A. The energy cost of lying of a vibrating bench or chair is extremely low (0.002 Kcal/ min) Therefore there will be no reduction in fat as a result of the exercise done.
Q. Is a low resting heart rate a good indicator of physical fitness?
A. Not really.
Normal can range anywhere from 40 to more than 90 beats per minute. The resting rate cannot be quantified relative to the amount of fitness.

Slow heart rates, which are observed in extremely fit athletes such as swimmers and runners, do indicate cardiac efficiency.

However a low heart rate is possible to be associated with a physiological abnormality such as carotid sinus syndrome that is associated with arteriosclerosis.
Q. Why shouldn't we hold our breath during exercise?
A. During exercise against heavy resistance, when the breath is held, there is an increased pressure in the chest cavity.

The pressure in the chest cavity prevents more blood from returning to the heart. The blood pressure and flow will suddenly drop. Decreased blood flow to the brain with resultant dizziness or fainting.
Q. Muscle soreness is so common among new program participants, how can muscle soreness be prevented?
A. A conservative approach to exercise is the key to preventing soreness.

Use a proper warm-up;
Gradually increase the workload during exercise;
Do not overdo a given exercise;
Gradually decrease exercise intensity at the end of the workout;
Avoid bouncing when doing stretching exercises… etc.
Q. Why shouldn't we stop suddenly after intensive exercise?
A. When we exercise, more blood is provided to exercising muscle due to a process called vasodilation.

On the other hand, massaging action by contraction of the muscles squeeze the blood back to the heart.

If exercise is suddenly stopped, vasodilation is still present; however the massaging action of the muscles is not present, so the blood accumulates in the muscles.

Not enough blood returned to the heart to maintain an effective pumping pressure ----> blood flow to the brain decreases suddenly and may lead to fainting or may induce a heart attack.

Do you have a question to ask our trainers about your fitness regime?