​Incorporating recovery into your fitness routine is essential for optimising your performance and preventing injuries. While many people believe that the key to fitness is pushing harder and working out more, the truth is that rest and recovery play a crucial role in achieving your goals. During recovery periods, your body repairs and rebuilds muscle tissue, replenishes energy stores, and reduces inflammation. This not only allows your muscles to grow stronger but also reduces the risk of overuse injuries. By prioritising recovery, you can ensure that you are giving your body the time it needs to adapt and improve, ultimately leading to better results in the long run.

Recovery plays a vital role in muscle growth and repair, and its importance cannot be overstated. When we engage in intense physical activity, such as weightlifting or high-intensity interval training, our muscles undergo microscopic damage. It is during the recovery period that our bodies repair and rebuild these damaged muscle fibers, making them stronger and more resilient. Additionally, recovery allows for the replenishment of energy stores and the removal of metabolic waste products, ensuring optimal performance in future workouts. By giving our bodies the time and resources they need to recover, we can maximize the benefits of our training and achieve our fitness goals more effectively.
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Recovery plays a vital role in muscle growth and repair, and its importance cannot be overstated. When we engage in intense physical activity, such as weightlifting or high-intensity interval training, our muscles undergo microscopic damage. It is during the recovery period that our bodies repair and rebuild these damaged muscle fibers, making them stronger and more resilient. Additionally, recovery allows for the replenishment of energy stores and the removal of metabolic waste products, ensuring optimal performance in future workouts. By giving our bodies the time and resources they need to recover, we can maximize the benefits of our training and achieve our fitness goals more effectively.
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Rest days play a vital role in the recovery process for fitness enthusiasts. While it may be tempting to push through and stay active every day, allowing your body time to rest is crucial for optimal performance and injury prevention. Rest days provide an opportunity for your muscles to repair and rebuild, reducing the risk of overuse injuries. Additionally, rest days allow your central nervous system to recover, improving overall energy levels and mental focus. By incorporating regular rest days into your fitness routine, you can ensure that you are giving your body the time it needs to recover and ultimately achieve your fitness goals.
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Recovery is a fundamental aspect of any fitness regimen, and understanding the different types of recovery techniques and strategies can greatly enhance your performance and overall well-being. While many people think of recovery as simply taking a day off or getting a good night's sleep, there are actually numerous methods that can optimise your body's ability to repair and rebuild. From active recovery exercises such as Ice baths that promote blood flow and reduce muscle soreness, to foam rolling and stretching that enhance flexibility and prevent injury, each technique serves a specific purpose in aiding recovery. Additionally, incorporating strategies such as proper nutrition, hydration, and restorative practices like yoga or massage can further support the body's healing process. By implementing a well-rounded approach to recovery, you can not only enhance your physical abilities, but also prevent burnout and promote long-term success in your fitness journey.
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Nutrition and hydration play a vital role in the recovery process for athletes and fitness enthusiasts alike. After a strenuous workout, the body needs the right balance of nutrients and fluids to repair damaged tissues, replenish energy stores, and promote muscle growth. Consuming a combination of carbohydrates and protein within the first 30 minutes to an hour post-exercise is crucial for optimal recovery. This helps to kickstart the body's repair process and replenish glycogen stores. Hydration is equally important, as water is essential for transporting nutrients, regulating body temperature, and maintaining overall performance. Staying hydrated before, during, and after exercise aids in faster recovery and reduces the risk of dehydration-related issues. By prioritizing proper nutrition and hydration, individuals can maximize their recovery and ultimately improve their overall fitness goals.
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The impact of sleep on fitness recoverySleep is often overlooked when it comes to fitness recovery, but its impact should not be underestimated. During sleep, our bodies undergo a variety of important processes that aid in repair and rejuvenation. One of these processes is the release of growth hormone, which plays a crucial role in muscle recovery and growth. Additionally, sleep helps to regulate our immune system, allowing it to function optimally and ward off illness and infection. Lack of sleep can lead to decreased athletic performance, increased risk of injury, and hindered muscle growth. Therefore, prioritising quality sleep is essential for maximising fitness recovery and achieving optimal results. Try our breathworks class to help improve the quality of sleep & wellbeing.​

Takeway: The key role of recovery in achieving fitness goalsRecovery plays a vital role in achieving fitness goals, and its importance cannot be overstated. While many people focus solely on intense workouts and pushing their limits, they often neglect the essential aspect of recovery. It is during the recovery phase that our bodies repair and rebuild the muscles that have been broken down during exercise. Not only does proper recovery prevent injuries and burnout, but it also maximises the benefits of our workouts. Adequate rest, nutrition, and sleep are all crucial components of effective recovery. By prioritising recovery, we can optimise our training and ultimately reach our fitness goals faster and more efficiently.

Want to try a sustainable fitness routine? Come down to the studio & speak to us to see how we can help you today or leave us a whatsapp +6587693235!

Immerse Yourself in the Chilling Thrill of a Cold Plunge Experience in Singapore. Unveiling the Secret to Enhanced Recovery, Revitalised Wellness, & a Refreshing Escape from the City's Heat. Dive into the Cool Depths with Us & Discover Why the Cold Plunge is Making Waves in Singapore’s Wellness Scene!

Looking to improve your overall wellness and fitness in Singapore? Look no further than the wide range of fitness, breathing, and exercise classes available across the city, including our unique training programmes that are exclusive to us. We are the only ones in Singapore to offer comprehensive fitness programmes that takes care of not just your physical health, but also your nervous system. Our program offers a complete approach to wellness and fitness, helping you achieve your goals and improve your physical and mental health.
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Our exclusive classes covers a wide range of techniques, including breathing, movement, and high-intensity interval training. But what sets us apart is our focus on the nervous system. By taking care of the nervous system, we can translate the benefits of our training into many aspects of our daily lives, from:

• Improved range of motion
• Relax tight muscles
• Reduced anxiety and stress relief
• Less joint pain
• Improve health conditions

Join us to experience the benefits of our comprehensive training program. We offer a range of classes that cater to all levels, from beginners to advanced practitioners. Whether you're looking to improve your physical fitness, mental health, or overall wellness, our program has something to offer. Don't settle for an incomplete approach to fitness and wellness – join us to experience the benefits of our unique and complete training program.
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Are you a fitness professional looking to take your skills to new heights? Look no further than the best aerial teacher program for professionals! With this comprehensive program, you can learn the skills and techniques needed to teach aerial fitness classes with confidence and expertise. From rigging and equipment setup to advanced aerial moves, this program covers it all. Elevate your fitness career and offer your clients a unique and exciting workout experience with the best aerial teacher training program available for professionals.
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Are you a personal trainer or fitness professional looking to enhance your repetoire of knowledge to teach new and exciting low impact form of class? The Bounce Bungee Fitness Workout™️ certification program by Movement & Sports Medicine Centre(MSMC) in Singapore is widely considered to be one of the best bungee fitness courses available globally. It is the only internationally recognized bungee fitness course in Singapore and has been designed to provide fitness professionals with a comprehensive understanding of bungee fitness, including safety protocols, equipment usage, and advanced techniques.

By completing the Bungee Workout™️ (bungee training)program, fitness professionals in both in and outside of Singapore can gain a competitive edge and differentiate themselves from their peers by adding an exciting and unique bungee classes to their list of fun workout. They will also be able to deliver bungee fitness classes that are safe, effective, and enjoyable for their clients.
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Overall, the Bungee Workout™️ instructor training program by MSMC in Singapore is a highly recommended bungee fitness course for fitness professionals looking to expand their skill set and provide their clients with a cutting-edge workout experience.
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Welcome to the world of ice bath therapy in Singapore, where 10 Degrees has established itself as the leading provider of this powerful and effective therapy. With a commitment to natural and holistic approaches to health and wellness, 10 Degrees has helped countless individuals achieve their goals through the power of cold exposure therapy.
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From reducing inflammation and tissue breakdown to improving sports performance and enhancing overall recovery time, the benefits of ice baths are numerous and varied. And with 10 Degrees, you can rest assured that you are receiving the best possible care and guidance from expert facilitators who are dedicated to your overall well-being.

But it's not just the physical benefits of ice bath therapy that make 10 Degrees the leading provider in Singapore. With a focus on mindfulness, presence, and introspection, their services also offer emotional, mental, and spiritual benefits that can help you achieve a more balanced and fulfilling life.

Whether you're an athlete looking to enhance your sports performance, or simply someone seeking a natural way to improve your health and overall wellbeing, our cold bath services can help you achieve your goals. So why wait? Join us at 10 Degrees and experience the many benefits of ice bath under the guidance of Singapore's leading provider of cold exposure therapy.
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​Looking for a refreshing way to recover from your intense workouts and increase your athletic performance? Look no further than an ice bath at Movement & Sports Medicine Centre in Singapore. Our ice bath therapy is designed to help you recover faster, reduce muscle soreness, and improve your overall well-being.

According to research, the benefits of cold immersion therapy are numerous and can help you achieve your fitness goals. Here are some of the most significant benefits of ice bath therapy:

Reduces inflammation and muscle soreness: When you immerse yourself in cold water, your blood vessels constrict, reducing inflammation and speeding up the recovery process. This helps to flush out metabolic waste and decrease muscle soreness, so you can get back to your training feeling refreshed and rejuvenated. Studies have shown that cold water immersion can significantly reduce muscle soreness and inflammation after exercise (1).

Increases circulation: Cold water immersion can also increase circulation and blood flow, which can help deliver oxygen and nutrients to your muscles. This can improve your athletic performance and help you recover faster. In fact, a study published in the Journal of Strength and Conditioning Research found that cold water immersion can improve recovery and increase athletic performance in trained runners (2).

​​Dry needling(DN) has been gaining popularity in recent years as a technique for treating musculoskeletal pain and dysfunction. It involves the insertion of thin needles into specific trigger points in the body to relieve pain and promote healing. Physiotherapists are among the healthcare professionals who commonly use dry needling in their practice.
Firstly, obtaining DN certification allows physiotherapists to expand their skill set and offer a broader range of treatment options. With a DN certification, you will gain the knowledge and skills needed to safely and effectively use this technique to treat a variety of musculoskeletal conditions, including back pain, neck pain, headaches, and sports injuries. By offering DN as part of your practice, you can attract new patients who are seeking this treatment and increase your practice's revenue.

Are you a yoga teacher in Singapore & wanting to learn how you can add in meditation into your classes? With this workshop you would have a better understanding of different forms of meditation practice for students, the different benefits, & how you can teach it to students how to create inner peace.
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If you're looking to practice or pick up calisthenics exercises properly, with plenty of regressions & modifications. there are classes suitable for everyone!

Welcome to a gymnastics based calisthenics exercise class! If you've always wanted to train & build strength(insane amount of it) using your bodyweight, we have a beginners class just for you to challenge yourself.

Calisthenics workouts are one of the best ways to build & develop upper body strength. The front lever movement requires a high amount of focus, form, & core strength to pull it off, but when you do, there is nothing quite like the feeling of being able to do them! Joining a class that promotes specific strengthening not only for the upper body, but to include lower body( legs & core) as well brings a complete workout for the body, to avoid injuries, & to strengthen throughout the end range of motion.
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A workout that builds on from mobility, flexibility balance, & strength can come easily from bodyweight exercises. With little to no weight/ equipment, the whole body benefits from doing bodyweight exercises than to weight training, just like yoga classes, you improve overall strength, & there is plenty of progression for muscle mass to follow closely. Body weight training programs also encourage the body to go through a full range of motion which can help people with low mobility to improve on joint range, preventing injury & have better carry over to any sport. Practising calisthenics exercises(eg push up, sit ups etc) is just another type of training that
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Anyone's fitness journey isn't as complete if you don't practice the basics in movement that either helps them to improve strength, skills(sports specific), & agility using free weights. Training & progressing through classes that employs free weights such as the GAT classes are amazing to have a carry over to many things in life or sporting activities.

Most of calisthenics(street workout) training involves movement like chin ups(pull chest to bar), dips etc. Your program/routine should consist of strengthening the shoulders to avoid injuries to it due to the small socket of the shoulder joint. During the class, you can practise handstands technique & break down your weak points & progress faster. Calisthenics exercises are challenging to the body because you take on a high amounts of stress on the joints if poor form is used. Proper execution of calisthenics is mostly done on the muscles, less on the joints!

Using gymnastic rings, a harness, & a pulley system, you can now knock off 50% of your bodyweight to master certain posture, build power, improve coordination, & help strengthen the core. Movements such as muscle ups, L sit, front levers, push ups, pull ups are all possible to do even if you have never tried it. The GAT class helps to promote functional fitness for those that either wants to improve their sports or get better doing their gym workouts. You will be moving like how gymnasts exercise but easier. Our sports medicine team of trainers will be breaking down movement using our GAT equipment which we have adopted for students to join in a group class setting. Less wear & tear, & more gain! Join our assisted gymnastics classes(monthly program) today & have fun. 

Far from it, we often times are taught to look at the whole body as a unit, or so to speak a whole being, which encompasses a whole host of systems & sub systems such as the lymphatic system, nervous system, muscular, & so on. We work closely with the nervous system of a client by feeling tension locally or globally, just by touching. We then apply certain techniques to help improve the neurological firing sequences as the body always goes through compensations but people also miss the fact that the nervous system is also being "adjusted". Strength training solely dedicates most of the times physically or more for aesthetic rather than the aspect of a Functional stretch therapist which helps cover a range of systems as mentioned above.

IF you're looking for a faster way to increase growth hormone, muscle mass(skeletal muscle hypertrophy), strength, & not suffer a delayed onset muscle soreness, read on how BFR(blood flow restricted exercise) can be in your gym bag for everything related to strength training, & have longer training durations.

Meditation is one of the most powerful exercises that needs no expensive/ fancy equipment to help improve mental and physical health, promote inner peace, & stress relief with regular practice. If you want to start meditating(mindfulness meditation practice) & reap all the benefits meditation practice can bring to your mind & body(overall health & wellbeing), let us help you learn more on how you can start.

Neck pain(muscle pain) is commonly encountered by adults with forward head posture which may be caused by muscle imbalance, & this may cause neck muscles to cause headache pain sometimes referred to tension migraines. Learn how you can fix your neck pain without surgery & go through non-invasive treatment groups.

In Singapore you're likely to find many HIIT training programs, however, not all studio/ gyms do it the same way(especially us). Injuries are high when doing HIIT sessions as form is not being introduced prior to a particular HIIT workout. Our HIIT training programs are designed for a variety of fitness goals, to help you prevent injury, have an amazing cardio workout, & build lean muscle tone.

While a pain-free body is possible, injuries & inflammation from a workout session may not be avoidable, however, how you recover from your fitness training can be helped with stretching of your fascia to provide better hydration & improve your overall health, yes just with stretching your body. If you want to focus on decreasing pain, read how an F.S.T therapist can help you in one session.
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If you google for stretch studios in Singapore, you'd realise that not many if not any that offers a combination of stability & joint mobility to improve flexibility. Lucky for us you can start to find a stretch studio that focus on your ability to improve flexibility during stretch sessions.