The Capitol Club Bangkok

February Spa Promotions

2009-03-05T18:23:00.001-08:00

Super Value Set 90Baht!

2009-03-05T18:19:00.001-08:00

K. Kob (F & B Manager)

What is BMI?

2009-03-05T17:43:00.000-08:00

Buy one get one Free and Free Wifi

2009-03-05T17:26:00.001-08:00

K. Kob (F & B Manager)

Join our Cooking Class!

2009-03-05T17:22:00.000-08:00

K. Kob (F & B Manager)

De Meglio Specials in March

2009-03-05T17:07:00.000-08:00

K. Kob (F & B Manager)

International Buffet at De Meglio Feb. 25th

2009-02-19T20:12:00.001-08:00

K. Kob (F & B Manager)

Nearly New Clothes’ Sale (5 days only)

2009-02-16T18:46:00.000-08:00

Current ladies’ day, sports and evening wear, handbags, shoes and belts; quality men and children’s apparel – all available at bargain prices.

Come support this sale and help the Christian Care Foundation for Children with Disabilities (CCD).

A rare opportunity for 5 days only!

Date : - Tue – Sat, 3rd –7^th March 2009

Time : - 10.00 a.m. – 4.00 p.m. daily.

Venue : - President Park, Sukhumvit Soi 24

Podium Level Function Room (next to the children’s playground)

Cash sales only. Enquiries: Serena 081-828 4904

Jenny 084-7180380

Happy Hour!

2009-02-12T00:15:00.001-08:00

199 bht Express Lunch!

2009-02-12T00:13:00.000-08:00

How To Build Nice Muscle Tone

2009-02-12T00:04:00.000-08:00

Super Yogurt

2009-01-13T01:02:00.000-08:00

Edited By K. Dean

Fitness Tips

2009-01-12T22:59:00.000-08:00

Merry Christmas and Happy New Year!

2008-12-25T17:36:00.000-08:00

De Meglio Express Lunch

2008-12-24T16:36:00.000-08:00

Revised Class Schedule for the Holiday Season!

2008-12-24T16:28:00.000-08:00

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter?

2008-11-24T22:51:00.000-08:00

Does the order of exercise make a different in my results?

What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter?

The answer really depends upon what you are trying to accomplish.

There isn't any special magic in exercise order, but some reasons it may matter have to do with the available energy for exercise, the causes of muscle fatigue, and the risk of injury during exercise. In general, exercise you perform when you have adequate energy is performed at a higher intensity with more focus and efficiency. Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Exercise Order Recommendations

most recreational athletes can avoid this question altogether by doing cardio and weight training on different days. Another option is to do both endurance and strength training at the same time with interval training or circuit training routines that give a full-body workout in limited time.

Even though there is no magic in exercise order, some things seem to work better than others. If you have specific goals, use the following advice regarding exercise order.

If Your Goal is Improving Overall Health

To improve overall health, it really doesn't matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training or circuit training routines or you can alternate weight lifting and endurance days if you prefer.

If Your Goal is Increasing Cardiovascular Endurance

In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.

If Your Goal is Increasing Muscle Size and Strength

increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.

If Your Goal is Burning Calories for Fat Loss

if your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.

Some people achieve significant weight loss exclusively though dietary changes; others do it simply through weight training. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.
Ultimately, the best way to lose body fat is to combine endurance exercise and resistance exercise and, of course, to make dietary changes.

If Your Goal is to Improve Specific Sports Skills

If you are training for a specific sport, you'll need to design your training to accommodate the needs of that sport. Whether you do resistance or endurance training first depends upon the requirements of the sport, your current level of fitness and your overall goals. If you aren't sure what is the best type of training for your sport, it's helpful to enlist the expertise of a coach or personal trainer.

Elite athletes perform a specific exercise order that encompasses days, weeks and months. Sport-specific training follows the competitive season and is carefully designed so that athletes will "peak" at the height of the season. Their training builds from a general foundation of overall fitness and becomes focused on specific skills, movements and even psychological components in order to provide an edge over the competition. These programs look like a pyramid and cover the entire spectrum of fitness (strength, endurance, flexibility, agility, psychology, etc...) over the course of a season.

If Your Goal is to be Consistent and Maintain an Exercise Program

In order to stick with exercise, it needs to fit into your daily routine and lifestyle. It also has to feel good to you. For this reason, it is helpful to pick the type of exercise, the order of exercise and the time of exercise according to what works the best for your body. You may be naturally inclined to feel best if you do endurance exercise first and then do weights. You may also find that your body responds best when you lift weights at one time of the day and go for a run at another. It's OK to let your body, mood or interest determine when you exercise.

Club Educate : Members and guests please check in at Fitness reception every time when you want to exercise at Fitness Dome

The Capitol Club Halloween Party 08

2008-11-21T00:10:00.000-08:00

Keep your jelly belly in check

2008-11-20T23:36:00.000-08:00

International Buffet Dinner 29/10/2008

2008-10-22T02:55:00.000-07:00

K. Gop

International Buffet Dinner

Every Wednesday Night!

290 bht. per person
29/10/2008

Appetizers

A Variety of Mixed Salads with Home Made Dressing

Spicy Minced Chicken Salad

Vegetable Spring Rolls

Deep-Fried BBQ Chicken Wing

Bread and Butter

Soup
Corn Cream Soup

Carving
Smoked Pork loin with Condiments

Main Dishes

Roasted Duck in Red Curry Stir-Fried Chicken with Cashew NutPan-fried Sea Bass with Garlic Butter Sauce

Minute Steak with Pepper SauceSautéed Mixed Vegetables with Oyster Sauce

Idaho Potatoes

Steamed Jasmine Rice

Desserts
Fresh Fruit Platter

Assorted Cakes and Pies

Awareness Eight Ways to easily Lose Weight and Saving Ourselves through Water Conservation

2008-10-06T02:11:00.000-07:00

Edited By K. Dean

"The Benefit of Circuit Training"

2008-10-06T01:58:00.000-07:00

"The Benefit of Circuit Training"
"Circuit Training Is Becoming Very Popular Due To Its Many Benefits"

Have you noticed the number of circuit training based gyms that are opening up everywhere? Does your gym offer circuit training classes or a dedicated circuit training area?

Circuit training is defined as moving quickly from one exercise apparatus to another and completing a prescribed number of exercises or time on each apparatus. Circuit training keeps the pulse high and promotes overall fitness by working all muscle groups as well as the heart and lungs.

The rise in popularity of circuit training is primarily because it is a one-stop exercise session, giving you a total body workout. People like the convenience factor of getting a great strength training workout while also gaining cardiovascular fitness.

Typically, circuit training programs have between six and twelve stations focusing on total body conditioning. A complete workout consists of two to three sets of each circuit. Depending on the program, you may be required to complete a specific number of exercises or for a specified period of time. The break between the sets is shorts, usually 15 to 30 seconds. However, any individual can vary the circuit training program to ensure it meets their fitness needs.

Here’s how you can alter a circuit training program:

• Vary the number of circuits performed.

• Increase or decrease the length of intervals between circuits
• Change the time spent at each station.

• Vary the intensity and speed that you perform each activity.
• Change the rest period or eliminate it all together.

Circuit training is a great, diverse way to improve your overall fitness level, even if you are already doing traditional weight training. Here’s a brief listing of the benefits of circuit training.

• Circuit training allows people of all fitness levels to work together.

If you have a partner that you would like to exercise with, but your fitness levels are very different, circuit training allows you to work together. The great thing is that you work at your own fitness level and pace at each activity. Circuit training can be an excellent way to spend time and improve your health alongside your partner.

• Circuit training helps you develop good basic strength and body tone.

For people not interested in bulking up significantly, circuit training can be key because you can do lower weight for more repetitions. In addition, circuit training exercises tend to use more than one muscle group at a time. These exercises can give you quicker results than spending time on one piece of gym equipment focusing on one set of muscles.

• Circuit training gives you a cardiovascular workout as well.

If you practice traditional bodybuilding, then you allow your heart rate to recover during the rest period between your weight lifting exercises. Another benefit of circuit training is its ability to provide cardiovascular exercise because your heart rate remains elevated and sustained above a resting level throughout the workout. Circuit training promotes cardiovascular improvements and can eliminate the need to complete a separate cardio workout.

• Circuit training can improve your fat loss.

1. Due to the cardio benefits of circuit training, it provides more fat and calorie burning than traditional weight lifting programs.

2. This benefit of circuit training means that more work is performed in less time resulting in greater caloric expenditure during the workout

3. In addition, you are increasing your lean muscle mass, which means you are improving your metabolism and burning more fat throughout the day.

• Excellent off season workout for seasonal athletes.

If you play a seasonal sport like hockey or soccer, circuit training can help you stay in shape during the off season. Circuit training is a great way to maintain your general fitness and improve you strength while you prepare for the next season.

• Circuit training can help you build muscle in conjunction with traditional bodybuilding.

Since you have fewer rest periods in circuit training, men actually increase the amount of testosterone they release, which helps build muscle. In addition, circuit training programs tend to be around sixty minutes, which means you avoid the cortical releasing process. Cortical release occurs when testosterone levels drop (typically during extensive cardio exercise like running a lengthy race and the cortical can start to breakdown muscle tissues).

I encourage you to discover the benefits of circuit training by trying it. You might be surprised by the intensity of the workout and the great overall benefits for your body. Remember it gives you the maximum workout in the minimum time!

More Information; www.building-muscle101.com

Club Educate; Member or guests please return all used towels to the original location

Bye bye...Beijing Olympic 2008

2008-09-03T02:47:00.001-07:00

Weight Loss Ideas You Should Ignore!

2008-09-03T02:03:00.000-07:00

Do you get dizzy during exercise?

2008-09-02T20:26:00.000-07:00

Many people seem to suffer from dizzy spells either during exercise or afterwards. If you are one of these people then check the list below to see where you may be going wrong:

1. Running on empty - if you exercise in the morning after maybe 10 hours since your last meal then your body is low on many of the nutrients and energy required to get you through your workout. If your carbohydrate stores (glycogen) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. Consider eating muesli, fruit, and porridge - 1 hour before exercise.

2. Lack of fluids - our body’s natural equilibrium of water is very crucial - as you perspire you lose water and this can tip you over the edge. Drink water before, during and after exercise but don’t overindulge.

3. Low blood pressure - fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or better still perform all your standing exercise and then your entire floor exercises.

4. Blood pooling - after heavy leg exercises (squats, dead lifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercise and give the blood chance to recirculation. Don’t sit down; moving around on your feet will help you return back to normal quicker.

5. Anaemia (iron deficiency) - because you have a lack of red blood cells you have less carriers for your oxygen and so can make it harder when exerted to return oxygen back to your brain.

6. Correct breathing - starving your body of oxygen by shallow breathing or holding your breath during exercise is a definite no. Concentrate on your breathing and this will not only get you through your exercise session but can improve your lung capacity and control your heart rate too.

7. Too much too soon - if you have been away from exercise for sometime or are trying something new then the shock to your body can cause spells of dizziness. Remember to take things easy and be progressive. Rome wasn’t built in a day!
If after following this advice or you still feel concerned about your dizzy spells then consult you local GP.
Don’t let dizziness spoil your workouts!!!

How to Get Rid of Dizziness

Dizziness is one of the common complaints heard by doctors; this is because dizziness can be a symptom of many, many physical illnesses and experiences (like aging). If you're feeling dizzy, it's important that you take careful stock of simultaneous symptoms, your surroundings and circumstances (are you moving quickly? drinking a lot of alcohol?), and possible causes (are taking a lot of medication or eating poorly?). This will help you get rid of your dizziness faster, and, if necessary, help a doctor diagnose the root cause of your dizziness.

Here we've explained simple steps you can take to stop feeling dizzy as soon as possible, as well as outlined common symptoms and causes of dizziness, to help you better understand why you're feeling dizzy. Dizziness is not a pleasant sensation, and can do much disrupt your daily life, so we hope this information helps you get rid of dizziness as quickly as you can.

Getting Rid of Dizziness

Move slowly and find a focal point as soon as you start to feel dizzy. If you're feeling dizzy, sit down, lie down, or stand still and focus on an inanimate object like a wall or a piece of furniture. Not moving will help your body regain equilibrium, and forcing yourself to focus on something still can counteract other symptoms of dizziness like blurred vision and nausea. Rapid motion can cause a drop in blood pressure that causes dizziness, so after an episode of dizziness continue to move slowly until you feel steady on your feet.

Take a look at your medications if you're feeling dizzy every day or almost every day. Dizziness can be a side-effect of certain medications, including anti-seizure drugs, sedatives, tranquilizers, antihistamines, and blood-pressure medication. If you think your feelings of dizziness are caused by your medication, talk to your doctor about side-effects, alternative medications, and the possibility of changing your dosage.

Modifying your diet can reduce dizziness. Caffeine, alcohol, and tobacco can all contribute to feelings of dizziness, or even cause dizziness in people prone to vertigo, problems balancing, and light-headedness. Artificial sweeteners and highly sweet or salty foods can also affect your body's ability to balance if you're prone to dizziness (aspartame can inhibit the central nervous system, and sweet/salty snacks can affect your inner ear fluid). Eliminating or reducing these elements in your diet can also reduce your dizziness, and certainly won't hurt your overall health.

Stay hydrated to keep from feeling dizzy. Dehydration is a very common cause of dizziness, especially during exercise and hot weather. Make an effort to drink the recommended 8 glasses (64 ounces) of water a day or more -- more especially if you're working outside and/or athletically active. Be aware of situations where you may become dehydrated quickly (sweating, consuming alcohol, losing bodily fluids from illness) and try to keep a bottle of water with you at all times.

See a doctor as soon as possible if you experience frequent or long-term dizziness, or if you experience dizziness along with any of the following symptoms: loss of consciousness, difficulty walking, weakness in your legs or arms, difficulty speaking, difficulty hearing, difficulty seeing, numbness, severe headache, dehydration, severe ear pain, high fever (100.5 degrees Fahrenheit or higher), slowed heart rate, or chest pain. See the information below, for more information on possible medical treatments of dizziness.

Medical Treatment for Dizziness

If you're experiencing severe or chronic dizziness, especially dizziness accompanied by any of the above-mentioned symptoms, it's time to see your doctor for medical treatment. Because dizziness is a common medical complaint that can be symptomatic of a myriad of medical conditions (see the information on causes to the left), your doctor will base your treatment on your accompanying symptoms.

If your doctor diagnoses vertigo (officially known as benign paroxysmal positional vertigo, or BPPV) as the cause of your dizziness, you will likely undergo simple physical therapy to move particles of calcium carbonate crystals loose within your inner ear. When these particles break loose and fall into the wrong parts of the ear canal, you experience vertigo; by maneuvering your head in a deliberate manner, you may be able to move the offending particles to a different location, where they can be reabsorbed into the inner ear fluid. BPPV is a common result of aging, or trauma to the head.

Your doctor will likely treat dizziness caused by other inner ear conditions, vestibular migraines, and anxiety by treating the source of these conditions; diet modification, counseling, and coaching to avoid triggers are common approaches. Other physical ailments, such as ear infection or heart problems, can cause dizziness and will need to be treated on an individual basis.
Medications specifically designed to combat symptoms of dizziness are another treatment option. These medications include Meclizine (Antivert), Dimenhydrinate (Dramamine), a Scopolamine patch, Prochlorperazine (Compazine), and Promethazine (Phenergan). Be sure to talk to your doctor about all your treatment option before beginning medical regimen to get rid of your dizziness.

Fore more information at: www.getridofthings.com

www.gbpersonaltraing.com

Club Educate; Please be reminded that the usage of the hand or cool face towel is for what it is stated.

Please restrain from using the mentioned towel for other purposes.

The Capitol Club Bangkok

February Spa Promotions

Super Value Set 90Baht!

What is BMI?

Buy one get one Free and Free Wifi

Join our Cooking Class!

De Meglio Specials in March

International Buffet at De Meglio Feb. 25th

Nearly New Clothes’ Sale (5 days only)

Date : - Tue – Sat, 3rd –7th March 2009

Happy Hour!

199 bht Express Lunch!

How To Build Nice Muscle Tone

Super Yogurt

Fitness Tips

Merry Christmas and Happy New Year!

De Meglio Express Lunch

Revised Class Schedule for the Holiday Season!

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter?

The Capitol Club Halloween Party 08

Keep your jelly belly in check

International Buffet Dinner 29/10/2008

Awareness Eight Ways to easily Lose Weight and Saving Ourselves through Water Conservation

"The Benefit of Circuit Training"

Bye bye...Beijing Olympic 2008

Weight Loss Ideas You Should Ignore!

Do you get dizzy during exercise?

Date : - Tue – Sat, 3rd –7^th March 2009