Monthly Archives: August 2018

How many steps should you walk each day?

29/08/2018health, Step Lesson, Weight loss, ZUMBAGold Coast, Mayumi Swan, SWAN FITNESS, Weight lossSWAN FITNESS

Japanese page (日本語ページ)→ 一日に一万歩、短時間で達成する方法

It is said that walking 8000 steps a day supports our health maintenance, activating brains and mental stability.

If you want to be thinner, 10000 steps per day are needed.

eg.

Taking a dog for walk for 20 min: 1800 steps🐶

ZUMBA 60 min: 5000-5500 steps👯

For more information about ZUMBA → ZUMBA®

Step lesson 45 min:

10000 steps!!

For more information about Step lesson → Step Lesson

Step lessons involve cardio exercise which can strengthen and tighten your lower body through cardiovascular workout with an adjustable step named ‘platform’.

★★★Effects of Step exercise★★★

You can get your lower body slim.

It can be expected that you want your buttocks and thighs to be as thin as possible.

Blood circulation is promoted as well.

Your basal metabolism will be increased and you can get a fast metabolism.

We provide 12 Week Body Transformation Program as well.

★★★7 benefits of cardio exercise★★★

1. Increased capillaries 30-50 times → good for skin, anti-aging
2. Stronger heart and lungs
3. Stimulated brain
4. Incresed bone density
5. Increased basal metabolism → weight loss
6. Promoted fat-burning → weight loss
7. Reduced stress / temporary relief from depression and anxiety

Why don’t you join us?

Do you know how many calories you are using a day?

25/08/2018Beauty, health, Weight loss, ZUMBAGold Coast, Mayumi Swan, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

Japanese page → 一日の消費カロリーはどれくらい？

Firstly knowing your basal metabolism is fundamental.

Basal metabolism is the minimum amount of energy required to maintain vital functions in an organism at complete rest.

The calculating formulas are as follows:

Male: 12.397 × weight (kg) + 4.799 × height (cm) – 5.677 × age + 88.362

Female: 9.247 × weight (kg) + 3.098 × height (cm) – 4.33 × age + 447.593

My basal metabolism is around 1250 kcal per day.

Then let’s calculate your approximate daily calorie use!

Choose which one of these below is similar to your lifestyle:

I do not exercise very much: your basal metabolism×1.2
I do light exercises twice a week : your basal metabolism ×1.4
I do moderate exercises 4 days a week: your basal metabolism ×1.55
I do intense exercises almost every day: your basal metabolism ×1.7
I do physical labour every day×1.9

I think my case is 4, so my daily calorie use is 2125 kcal.

If I do not eat more than this many calories in a day, I should be able to keep my weight the same.

I think knowing yourself is important.

12 Week Body Transformation Program

Upcoming event

Cells renew every 3 months

22/08/2018Beauty, health, Step Lesson, Weight lossDiet, Gold Coast, SWAN FITNESS, Weight lossSWAN FITNESS

Japanese page → 細胞の入れ替わりは3か月周期

Our cells are reborn every day. The cycles of cells’ turning over are as follows:

Stomach and intestines: about 5 days

Heart: about 22 days

Red blood cells: about 130 days

Muscles and livers: about 2 months

Bones: about 3 months

Skin: about 28 days

In this way, the cycles are different depending on the body tissues.

In consideration of the longest one, I think that we need at least 3 months to change our bodies for the body transformation.

Even though we can lose weight for a short period, we will regain weight as our cells have not changed.

We provide a 12 week body transformation programme.

This is one of our client’s result.

She is still in our 12 week body transformation programme.

Look forward to the photos over the next 3 months!

For more information about our program, check this → 12 WBT

We’ve got 2 more platforms😉💫

Do you know Step exercise?

Step lessons involve cardio exercise which can strengthen and tighten your lower body through cardiovascular workout with an adjustable step named ‘platform’.

★★★Effects of Step exercise★★★

You can get your lower body slim.
It can be expected that you want your buttocks and thighs to be as thin as possible.
Blood circulation is promoted as well.
Your basal metabolism will be increased and you can get a fast metabolism.