6 Ways To Get The Most Out Of Your

6 WAYS TO GET THE MOST OUT OF YOUR WORKOUT

ACCORDING TO RESEARCH

Fatema AlOthman

1. Lift weights
If you just do cardio, you’re sabotaging yourself, Your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate. Those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years.

2. Listen to music
Everyone knows that your favorite tunes can fire you up for a workout, Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery. Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. It will help your blood pressure and heart rate get back to normal and recovery happen ASAP.

3. Swap stretching for a dynamic warmup
Don’t stretch in vain. people who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed typical “bend and hold” stretches. The same thing happens with your muscles and tendons. However, dynamic bodyweight moves increase blood flow and improve your range of motion without compromising your muscles’ and tendons’ elastic properties. So for instance, if you’re about to go for a run, it’s a good idea to move through about five to 10 minutes of lunges, knee raises and leg swings before hitting the treadmill. 4. Preface your workout with carbs
You might think of carbo-loading as something you do to run a better marathon. But eating carbs before your workout can also help you during those intervals, Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body is going to put forth a better effort and get a better value, both in terms of caloric expenditure and muscle growth, than it would if you were in fasted state.

5. Do intervals
Minute per minute, highintensity intervals periods of all-out effort interspersed with short, low-intensity breaks come with more cardiovascular and fat-loss benefits than any other workout, people who performed a 20-minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute, To burn similar calories, follow the workout’s protocol: Perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.

6. Drink water
we find that many people are dehydrated when they show up to the gym, We recommends everyone drink ½ to 1 ounce of water per pound of bodyweight per day. To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself both before and after a sweat class, You shouldn’t be losing more than 2% of your bodyweight.

since 2010

HOTEL DE LA COUPOLE

French haute couture meets colourful Vietnamese textures at Hotel de la Coupole in Vietnam’s luscious Sapa region

Designed by renowned luxury resort designer Bill Bensley with sweeping views of Sapa Valley and serene rice paddy fields, MGallery Hotel de la Coupole integrates the vibrant colours, patterns and textures of the region’s minority tribes with the sophistication of haute couture in the 1920s and 1930s French Indochine era. Featuring 249 modern rooms with six room types that overlook the legendary Sapa valley and mountain views, the names and design of each room category represents a French style icon inspired by the local minority tribes surrounding Sapa. Food and beverage is the heart and soul of MGallery Hotel de la Coupole. The resort boasts three restaurants and a bar. The allday dining restaurant Chic serves a range of authentic Vietnamese and international cuisine. Featuring a cozy fireplace with views of the mountains, Absinthe lounge offers a selection of high tea favourites, tapas, delicious desserts, wines and locally inspired cocktails while Cacao café features a variety of freshly baked breads, handmade macaroons and specialty coffees, teas and smoothies. Leisure facilities include a heated pool, fitness centre, spa and a kids club where the young ones are kept entertained with a range of kids program. As the only luxury hotel in Sapa, the resort offers a 435 sqm ballroom that can host up to 570 guests in theater style, six meeting rooms and four board rooms for small meetings and conferences. For a glimpse into the local way of life, the hustle and bustle of Sapa market offers a range handicrafts and souvenirs for guest to shop for locally made goods while the Sapa Love Market is where the Mong and Dao ethnic groups meet for dates on Saturdays as the distance between both villages do not allow for frequent interaction thus the Love Market provides a space for people from both ethnic groups to meet one another. The ladies will don their colourful dresses and decorative ornaments and the gents dress in traditional costumes to interact, sing and play games with each other. Visitors are welcome to join in the long-standing tradition of merry-making.

CULINARY EXPERIENCE

Delicious food is central to the guest experience at Hotel de la Coupole. The hotel boasts a restaurant, a bar and a patisserie, each with a unique yet synchronous design, united by a dedication to dining and service excellence. From refined Hautecuisine French dishes carefully created using fresh, seasonal local ingredients in our restaurant, Chic, to indulgent macarons and hot chocolate in our French-style patisserie, Cacao, to classic and bespoke cocktails in our stunning Absinthe bar, guests will be taken on a gastronomic adventure.

WELLNESS

For the ultimate in relaxation, find peace of mind at the hotel’s restorative wellness facilities designed to nourish mind, body and soul. Take a dip in the hotel’s breath-taking heated indoor pool, sweat it out in the well-appointed fitness centre, and drift away with some pampering in the Nuages Spa. Le Grand Bassin must be seen to be believed. With emerald green marble columns, bronze statues and pink chandeliers over the vast swimming pool, Le Grand Bassin provides the ultimate indulgent swimming experience. The luxury indoor pool is flanked on each side by floor to ceiling windows with spectacular views across the Sapa valley. Relax with a good book on the velvetcovered pool-side loungers and while away a blissful afternoon.

A MAGIC DESTINATION

Located in close proximity to several tourist attractions, the hotel offers direct access to Fansipan cable car station. Recognized by the Guinness World Records Organisation as the longest non-stop three-rope cable car, guests taking the Fansipan Legend Cable Car can enjoy breathtaking views of the mountainous landscape, iconic rice paddies and forest treks. The most impressive feature of Sapa Market is its unique brocade products in vibrant colours, and subtle patterns of the H’Mong, Dao Do, and Giay. On the other hand, such products as fruits, vegetables, and spices are also well liked by tourists. Though Sapa has long been familiar with tourists, Ta Phin Village is still a new name. Ta Phin is a village of Red Dao’s people possessing a rich culture that has not been damaged by modern life. Since 1998, Ta Phin has officially become the “brocade village”, where tourists can find the distinctively hand-made brocades made by ethnic people.