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Aerobic Info
Upon Joining

Welcome to the Workshop & the wide variety of classes it offers & congratulations on making this commitment to fitness!

Before Class

It's natural to feel a bit self-conscious when you begin, but remember that everyone in class even your instructor was once a first-timer. Focus on the positive. Enjoy the music & the group energy and be proud of yourself for taking that first step.

Invest in a good pair of shoes to help keep you injury-free and feeling light and sturdy on your feet. Please make sure your wear your socks - they add to the protection of your feet and lower limbs.

Many exercisers like the look and feel of leotards and tights, but any non-binding clothing that allows you to move freely is fine to wear to class. Cotton (especially during the hotter months of the year) is preferable as it allows your body to breathe easily while synthetics, on the other hand like nylon, spandex or lycra, do not.

You may want to bring a towel along to use on your floor mats that will be provided by us.

Choose a spot where you can see the instructor easily. Come in about 15 minutes before class time so that you can get a place up in the front. Get a place in the second or third row, but definitely not in the first row. This way the instructor can help you better with your routine. Don't be intimidated by the mirror - it's a tool to help you do the movement correctly. Match your position and alignment with the instructor's: Are your knees bent? Is your abdomen held in? Don't worry about other people watching you in the mirror. They're watching themselves!

Don't eat about 2 hours before class. If you're very hungry before class, you could eat a light carbohydrate snack before you come in, but make sure you keep a gap of at least 1 1/2 hours between your snacks and your workout.

It is important not to let yourself get dehydrated, so when you need to drink water during class, go and get one. Water will be supplied to you in class, but you may bring your own water if you want to.



Orientation

This is a service for all our new members where the instructor briefs you in on what is going on, what the different workouts we offer are all about, what some of the basic moves of these workouts are, how to learn them & perform them correctly, etc.

Orientation is conducted on the following days and their corresponding timings:

Thursday p.m.
Sunday 12:30  p.m.
On working days

You need to drop in just once. You don't need to call us to let us know in advance that you are coming. It is conducted in the Workshop. It typically takes about 20 minutes to half an hour. No particular clothes or shoes are required during orientation. Aside from being a good link to your class we also strongly recommend this as it is conducted in very small groups of 2s or 3s at best, so that new comers feel comfortable while taking their time learning the basics, and feel free to ask questions. Ideally try and get an orientation session before you start your class.



Warm Up

The first 5-7 minutes of your class is designed to warm-up the body before working it. A combination of stretches and limbering exercises get the muscles and heart ready to work. Be sure to get to class on time so that you can get the full benefit of the warm-up. If you are late, warm-up on your own before you join the class in progress.



Cardio Segment

The goal of the aerobic segment is to raise your heart rate to its target and keep it there for approximately 25-35 minutes. You'll be shown how to figure out your target heart range and monitor how you are doing.

Many beginners feel unco-ordinated until they get used to the routines. Rest assured, you will get used to them! As the steps become familiar the patterns will get easier and start to feel natural. Until then, if you can't synchronise your arms and feet, just do the footwork and leave the arms loose. Your instructor will encourage you to take on more when she feels you are ready.

We suggest that you do not use weights until you become familiar with the routines. When you are feeling more confident, you may start by using the one-pound weights.

You will constantly be given High and Low Impact option and demonstration with each and every move that is performed. Beginners will need to remember to stay Low Impact only. They may take on High Impact at a later stage when they are strong enough to take it on. Until then, for usually about 2-4 months Low Impact is the preferred option.

Remember, you are not in competition with anyone except may be the you of yesterday. Don't compare yourself with that graceful woman on your left who has been taking class for a year or more. Think instead that just by being here today, you are one day closer to your goal.



Floor Work

The purpose of the floor work is to tone, strengthen and even reshape your muscles. Try to make sure your form is correct, paying special attention to body alignment. If you're not sure where you're supposed to feel the movement, ask your instructor.

This segment also corrects postural deviations, e.g. rounded, droopy shoulders, or a forward pelvic tilt.

The instructor may correct your position. This isn't criticism; it is an aid to help you get the most out of each exercise.



Cool Down

The cool-down at the end of class brings your heart rate back to normal and helps you stretch and relax the muscles you have worked so hard. This is important because leaving the muscles in a contracted state instead of stretching them could cause stiffness and even muscle cramps later. Stay until the end of class and give yourself the gift of those last few relaxing minutes.



Make It A Habit

You’ll get the most out of your workouts with 3 to 6 classes a week. If you can't go that often, supplement it with some other aerobic exercise - walking or cycling - on the days that you don't take the class. If your goal is to lose weight, combine regular aerobic exercise with a sensible diet that limits calorie intake without depriving you of the essential nutrients you need.

Within the above frame, you will have a large variety of classes to look forward to.

Keep track of your progress. Notice when you're able to do 5 more of a set or a routine than when you started. Give yourself credit for the changes you're creating today!