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20Apr 2021
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Take your fitness to the room, with Kempinski

Not in the mood to go to the hotel gym? What if there would be an option to perform your cardio workout in your hotel room? Not really a net-new idea, but definitely an excellent choice during the days of COVID-19. Kempinski teamed up with Technogym to make this happen. Guests will find the first Kempinski Fit Rooms at Kempinski in Munich, Berlin, Dubai, and Hotel Kempinski Shanghai in China. Read the full press release: Geneva, 15 April 2021 – Berlin, Munich, Dubai, Shanghai: These are the first Kempinski Hotels destinations offering the new room category, the Kempinski Fit Room, which the international luxury hotel group is gradually introducing globally together with Technogym. The two leading brands are strengthening their long-standing partnership to offer a brand new wellness solution for travellers around the world. Guests may book a Fit Room powered by Technogym directly through the hotels' website to enjoy innovative in-room workout solutions and on-demand fitness services for an exclusive wellness experience alongside the hotel's wellness centre. More than ever, hotel guests are interested in carrying out their usual workout and fitness routines while travelling and doing so in the comfort and privacy of their hotel room. Kempinski Hotels, Europe's oldest luxury hotel group, and Technogym, a global leader in fitness and wellness and also Kempinski's reference brand in this field, are strengthening their partnership to offer hotel guests an all-round wellness experience that includes innovative in-room training solutions and on-demand fitness services for an exclusive wellness experience, in addition to the hotel's wellness centre. Each Kempinski Fit Room - equipped with a Technogym Bike and Technogym Case – offers access to a selection of the best training equipment and digital contents such as the new TECHNOGYM BIKE – the revolutionary training experience thanks to indoor cycling classes run by trainers from different cities around the world. Music, lights and trainers lead engaging indoor cycling classes available anytime, round the clock, directly from the console of the bike. The fit-room solution allows guests to train according to their individual preferences in the comfort of their room, whether they are travelling for business or leisure. Supported by over 35 years of experience and research, Technogym provides training solutions of the highest quality and comfort: combining design, functionality and immersive digital content with an HD display, the Technogym Bike offers cycling courses and full-body workouts. Users can choose their favourite classes from the comprehensive on-demand library based on their preferred trainer, type of workout, language, and music. Technogym Bike is not just group cycling but offers also total body workout experiences, thanks to the integrated handlebars and dedicated video contents. Another exciting option for a training session while travelling is the TECHNOGYM CASE – a full solution featuring a smart range of tools, functionally packed in a high-end design bag and completed by a library of training video contents, for a seamless guest experience. With a QR Code, guests can also enjoy a guided workout with a brand new virtual trainer on their phone. The Technogym Case includes foam roller and massage ball, a perfect tool to help restore proper circulation to muscles; exercise mat – 100% sustainable; loop bands, perfect for lower-body exercises and power bands - in three levels of resistance allowing complete upper body exercises or total body resisted exercises. "The trend towards wellness and health, which has been growing steadily in recent years, will certainly intensify in the future. With the new room category, we are meeting the need of our guests to stay fit on the go and to implement a perfect workout without having to leave the hotel," says Marc Feller, Senior Director Customer Experience. "The Kempinski Fit Room is an important part of our corporate strategy around wellness and sustainability, and complements the just recently completed acquisition of all shares in spa provider Resense." Guests will find the first Kempinski Fit Rooms at Hotel Vier Jahreszeiten Kempinski Munich, Hotel Adlon Kempinski Berlin, Kempinski Hotel Mall of the Emirates Dubai and Grand Hotel Kempinski Shanghai in China. "As soon as guests are hopefully allowed to travel again in the coming months to more parts of the world, we will certainly be able to offer even more destinations with this offer," adds Feller. As of now, these rooms are not (yet) populated to other platforms like Booking.com. You need to check directly with the Kempinski website and look for the “FIT Room”. The rates are higher than standard rooms but below the rates for a junior suite. Enjoy!
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12Apr 2021
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Find the best Hotel Gyms in Madrid (2021)

Did you know that we provide gym information for more than 100'000 hotels globally? If you want to stay fit and in shape when traveling, you have to check HotelGyms.com before booking your hotel. Wherever you are planning to go, whatever you need, with our GymFactor, you will be able to find your match so you can proceed with your workout routine.  In this blog post, we present you the three top fitness-focused hotels in Madrid: - ME Madrid Reina Victoria by Meliá - The Westin Palace, Madrid - Claridge Madrid Why Madrid?  Madrid is the capital of Spain and is also known as Villa y Corte. And moreover... - ... you can taste the best tapas in the world; - ... it is excellent for shopping, e.g., with the biggest Zara Store; - ... always has great weather; - ... great Nightlife; - ... perfect Walking city, you can visit everything on foot; - ... and if you compare with other cities in Europe, Madrid is still cheaper. Me Madrid Reina Victoria ME Madrid guests can enjoy a fantastic gym right next to the hotel. The Palacio Santa Ana Metropolitan Club provides state-of-the-art equipment, exercise classes with monitors, and personal trainers. It also features a SPA area and beauty center. Modern and select space for your body and your mind. Priority for treatments for the hotel guests. Guests will also get special discount rates for their premium spa and beauty treatments during their stay at the ME Madrid. Click here to get to the Me Madrid Reina Victoria detail page. More about the Hotel This lifestyle hotel in the heart of urban Madrid is located next to Madrid's leading theatres, boutiques, and nightclubs. You really have to enjoy Madrid's spectacular panoramic view from the terrace at the Radio Me Madrid Rooftop Bar. This hotel combines innovative design and exciting live music events - the DJ music scene is part of their DNA. Another advantage is the location, you would live in the heart of the city but with the most minor traffic and the lowest emissions. Enjoy a healthier environment with all of Madrid within easy reach. The Westin Palace Accessible 24 hours daily via guest keycard, the WestinWORKOUT Fitness Studio (115 m2) has everything you need to energize and tone. Customize your workout with functional training equipment such as kettlebells, medicine balls, strength bands, and the signature TRX Suspension Trainer. A wide range of cardio equipment is available such as stair steppers, rowing machines, stationary bikes, treadmills, and a wide range of fitness and strength machines.  Click here to get to the The Westin Palace detail page. More about the Hotel Commissioned by King Alfonso XIII in 1912, the iconic hotel is located in the renowned Art Walk. This area links the city's most enriching museums, El Prado, Reina Sofía, and Thyssen-Bornemisza. It is very close to the most important monuments and some of the best tapas restaurants in town. Lovers of Asian cuisine will highly appreciate dining at the Asia Gallery and the Green T Sushi bar. The 470 guest rooms and suites are fully equipped to meet the needs of today's travelers. In case you travel there for business, this hotel provides the most extensive event facilities in Madrid with 2'400 m2 of state-of-the-art meeting rooms.  Claridge Madrid Stay fit for free without leaving the hotel in a 1500 m2 gym that includes more than 200 training spots. Nearly 30 top Life Fitness cardio machines and a wide variety of weight training equipment are on hand for optimal full body workout. The Gym is open 24 hours and you even will find certified trainers. It is a space designed for exercise and unwinding from stress, with individual fitness machines and group activities. For more information visit the Altafit Gym Club. Click here to get to the Claridge Madrid detail page. More about the Hotel Centrally located in Madrid's Conde Casal Square, the elegant hotel Claridge is next to Conde de Casal Metro Station and 10 minutes walk from Retiro Park. Their suites have an excellent view over Madrid, a living room, and a hydromassage bath. The hotel's café offers regional specialties based on market cuisine. The restaurant serves Spanish dishes.  plan. travel. workout. As you can see, Madrid has some of the best hotel gyms in the world. Creating a list with only three was tough. Was your favorite hotel not on the list? Provide your review and let us know about your experience - the GymFactor Score lives from our community's feedback.
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01Apr 2021
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The importance of sleep for good Fitness Results

We do not know why exactly we need it, but we do. Sleep is one essential process that has to occur regularly. Without it, every system in the body is disrupted, our health suffers, and our productivity falls. Sleep is literally what makes us human, and every sleep-deprived person can attest to it: We need it. Today, we will explore three ways in which sleep impacts our fitness outcomes. Perfectly time before the Easter break, so let us dive in. 1. Sleep is vital for muscle growth and recovery Muscle growth and optimal recovery occur when muscle protein synthesis (MPS) rates exceed those of protein degradation. The body is in a constant state of breaking down proteins. So long as new proteins come to replace the old ones, protein turnover ticks like a Swiss watch, and we grow well.  One way to ensure optimal MPS is to consume enough protein, which, according to studies, is somewhere between 0.7 and 1.0 grams of protein per pound of body weight. Another way is to make sure to get enough sleep. Studies show that sleep deprivation hinders the body’s ability to carry out protein synthesis, worsening our recovery rates and preventing us from building muscle. 2. Sleep is essential for optimal fat-burning A study publis hed back in 2010 set out to examine the impact sleep had on subjects. Specifically, subjects could spend 8.5 or 5.5 hours in bed each night. This was coupled with a severely calorie-restricted, low-protein diet for two weeks. This was a crossover trial: all subjects had to go through both conditions. When subjects could spend 8.5 hours in bed, they slept an average of 7 hours and 25 minutes. When they could spend 5.5 hours in bed, they slept an average of 5 hours and 14 minutes. In other words, they fell asleep more quickly while sleep-deprived, which makes sense. What is interesting is the weight loss. In both conditions, subjects lost around 2.9 kg (6.6 lbs) of weight in the two weeks. When they slept for over seven hours per night, subjects lost equal amounts of lean and fat tissue. When sleep-deprived, only 20 percent of the weight loss came from fat, and the remaining came from lean tissue. With everything else being the same, a mere two hours of sleep more resulted in significantly better fat loss. How we say this, same - same - but different, huh? 3. Sleep Impacts Our Athletic Performance And Workout Quality Sleep deprivation can be harsh. Think back to a time where you had a few nights of poor sleep. How did you feel? Chances are, you were irritable, tired, and unable to perform well in the gym.  While a single night of poor sleep might not ruin your performance and halt the gains train, missed hours of rest add up and eventually tip the scale. Simply put, if you are not getting at least seven hours of sleep per night, your workout performance takes a hit and does not recover until you repay the sleep debt. Common issues relating to sleep deprivation include decreased strength, power, and endurance, a lower work capacity, and low motivation to work hard and remain consistent.
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27Mar 2021
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Four ways to track your Fitness Progress

Not seeing improvements despite your best efforts can be disheartening. You are training consistently, eating well, and resting enough. Yet, despite working hard for months, it feels like you have not made any progress. But what if you are making progress without realizing it? The truth is, many people place so much attention on eating and training that they forget to take a step back and review their progress. To help prevent this from happening to you, we have put together a list of four effective techniques you should use regularly. Let us dive in and see what they are... 1. Progress Photos We see ourselves in the mirror every day, so we can not always notice visual improvements. It is only after seeing photos or videos of ourselves from weeks and months ago that we notice significant changes. Progress photos are one of the best ways to track your progress because you get to see how your body changes on a weekly or monthly basis. To make them useful, always take them in the same condition, at the same time of day, and while using the same poses and, when possible, the same light. Compare the different photos over time and notice how your body changes. Ideally, you should take a set of a few pictures of your front, side, and back and repeat that process every two to four weeks. 2. Circumference Measurements Circumference measures are another valuable tracking tool you should use, especially while losing weight. Due to water retention and other bodily processes, the weight scale can sometimes mask progress and make us feel like we are not making progress. But, if we regularly measure parts of the body like the waist, chest, hips, arms, and thighs, we can see if we are getting slimmer. Like progress photos, it is good to take several measurements (down to the 0.1), write them down, and repeat the measuring process every two to three weeks. 3. Workout Logs Having a workout log is incredibly beneficial because it helps you see how your performance changes over time. Like visual changes, we often do not realize how much progress we are making until we start putting data on paper, which we can examine later. Specifically, to make workout logs useful, you should record the following - Exercises you are doing - How many sets you are doing - How many reps you are doing per set - How much weight you are lifting This will be more than enough for you to gauge how things are going. Plus, this can be incredibly motivating in the long run because it helps create a positive feedback loop: Your workouts produce good results, which encourage you to work out again, creating even more promising results. In case your are wondering, two incredible workout-tracking apps are Strong, and Fitbod, which we also described in another blog post previously. 4. Weigh-Ins The last on our list is the scale. Love it or hate it, the scale can give you actionable information when used correctly. Whether you are trying to gain muscle or lose fat, combining the above tactics with weigh-ins will fill in the gaps and give you a complete overview. To make weigh-ins effective, take at least four per week, in the morning, on an empty stomach, after going to the bathroom. Then, calculate the weekly average and compare the values over the weeks. For example: Monday - 180.2 lbs (81.73 kg) Wednesday - 179.3 lbs (81.32 kg) Thursday - 179.9 lbs (81.60 kg) Saturday - 179.0 lbs (81.19 kg) Average: 179.6 lbs (81.46 kg) Compare that value to your weekly averages for a much better idea of how your body weight changes over time. plan. travel. workout. While it is important to track success, you still want to enjoy your workouts. Of course, tracking can provide the motivation and accountability many people need to become more active and lose, for example, excess weight. But for those prone to obsessive thoughts and behaviors, the same tools can turn dangerous. Make sure you keep a good balance and try to have fun when doing sports.
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23Mar 2021
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Best time of day to train

Think about the last few years of training: If you are like most people, you have probably trained at different times of day for different periods. For example, you might have dabbled with early morning training at some point, you might have tried exercise late in the evening, and you might have tested half a dozen other times of the day. One question that probably lingers in your mind is, "Is there a best time of day to train and, if so, when is it?" As it turns out, several factors go into answering this question. Let us take a look at them. What is the best time of day to train At first glance, the timing of our workouts does not matter. But when we take a more in-depth look, the best time of day to train is deeply rooted in basic human physiology. You see, within 24 hours, we experience varying energy levels, cognition, athletic performance, motivation, alertness, and more. You have probably noticed that you tend to be slower and more sluggish in the morning, and you gradually pick up and feel more energetic and alert in the late afternoon or evening. Everything we experience is at least somewhat related to the body's internal clock - the circadian rhythm. Two factors affect our performance more than any other: core body temperature and hormonal secretion. Body Temperature Our core body temperature follows a 24-hour pattern. Specifically, it tends to be lower at night and in the morning as we wake up and progressively climb as the day progresses. For optimal physical performance, research suggests that we need a slightly elevated core body temperature, which helps with muscle elasticity, enzymes that produce energy, and more. In other words, the late afternoon seems to be a better time for training, as far as core body temperature is concerned. But what about the other thing? Hormonal Secretion Hormonal secretion refers to the synthesis (and ratio) of two hormones: testosterone and cortisol. According to research, the best time to train is when our T/C ratio is high. Much like core body temperature, cortisol and testosterone also follow a 24-hour pattern. Testosterone tends to peak in the early morning and progressively decline throughout the day. Cortisol is similar: it peaks as we get up and gradually goes down after that. According to research, the best time to train, as far as the T/C ratio is concerned, is also the late afternoon. So, if you have a regular sleep-wake cycle (going to bed around 10-11 pm and waking up around 6-8 am), training in the late afternoon or evening might be the best time for optimal performance. Still, things are not as cut-and-dry as we might imagine because theory and practice do not always work in harmony. One factor matter more than any other We could talk about the theoretical best time of day to train a lot. The human body is a complicated piece of biological machinery, and many things go into the whole equation. What matters more than anything else is what time of day allows you to adhere to your training plan. In theory, training in the later afternoon appears to be best for people with a regular sleep-wake cycle. But would that time of day be right for you if things continuously pop up, you feel exhausted from work, or some other life-related issue prevents you from training productively or making it to the gym? If you often find yourself training poorly due to exhaustion or things pop up and prevent you from going to the gym, you will not progress optimally. Also, if you are incredibly busy and you can not always train at the same time each day, do not worry too much about it. Get your workout in whenever you can, and do your best to remain consistent. If that is in the morning, a mere hour after you wake up, do it. It is infinitely better to train whenever you can than to avoid training altogether. It is still better to train during a time that is less ideal than not training at all #NeverSkipAWorkout.
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14Mar 2021
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Jetlag - What it is and how to deal with it

Traveling and staying fit are often challenging to balance. You have to change your training environment often, and sticking with healthy nutrition is even more difficult. There is also the issue of Jetlag. Even if everything else goes according to plan, Jetlag can be a significant hindrance. Many people find themselves feeling under the weather.  To help you stay on track with your training and improve your work productivity, we have put together this post. Below, we'll go over Jetlag, what it is, and how to minimize its effects. Ready? Let us dive in. What is Jetlag, and why does it occur? In simple terms, Jetlag is a temporary condition where your regular sleeping pattern is disturbed after a long flight. The body has an internal clock (a circadian rhythm), and it gets used to doing specific things at certain times of the day. Wake up, eat, exercise, work, relax, and go to bed at specific times. When you change several time zones, all of this goes off balance. You find yourself feeling disoriented, tired (yet unable to have a restful sleep), and mostly unproductive. Typically, Jetlag goes away within a few days as the body has time to adjust to the new time zone. How to minimize the effects of Jetlag If you tend to stay in one time zone for no more than a few days, you can easily find yourself feeling jetlagged all the time. That is not fun (and at some point, not even coffee helps to stay awake). To minimize the effects of Jetlag, you should: - Get as much rest as you can before traveling. - Try to adjust to the new time zone before arriving there. Meaning, try to shift your sleep and wake cycle to what it will become once you arrive. - Try to get some sleep on the plane if you arrive at night or in the early morning. - Stay well-hydrated before, during, and after your trip. Electrolytes can also help. While most think Jetlag only occurs 6+ hours difference, they might learn differently. I also had my struggles with only one (1) hour difference. And with this only slight change in time, it is even harder to explain why you are being tired... Another option to consider might be the help of an app for the preparation. Apps like "Timeshifter" help you to build a personalized approach that takes your sleep pattern, chronotype, flight plan, and a range of personal preferences into account. Overall, there is no one fits all solution - but there are some exciting concepts out. How to train if you are Jetlagged While training is inherently stressful for the body, it can be beneficial if you are jetlagged. Specifically, thanks to the release of endorphins, you might feel better for the remainder of the day. Further, it can also make it easier for you to fall asleep and get the much-needed rest. But, to have productive sessions, you need to avoid pushing yourself too hard. Reduce your regular workout's intensity and volume by 10 to 30 percent and put greater emphasis on good warm-ups, proper form, and the mind-muscle connection. If you are awake early, why not use the "sleepless" time for a morning workout? It might be a fun experience exercising alone in the hotel gym at 5am in morning. Check the opening hours before; not all hotel gyms are operating 24/7. Having some outdoor training can also be beneficial, mainly if the weather permits—for example, an outdoor running session. And finally, try to train at the same time you usually would. For example, if you live in New York and typically train around 6pm, try to have your workouts at 6pm local time, no matter where you travel to. That way, your body can adjust to the new time zone more quickly.
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11Mar 2021
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The Best Workout Equipment at Home

With the global climate the way it is due to the ongoing Pandemic, home workouts are becoming more prominent than ever. While fitness studios and gyms alike will still be in popular demand once the world opens up again, home gyms will likely be a competitor for many. After all, it is incredibly convenient and arguably just as effective. That is if you have the proper equipment necessary to make your workouts just as effective. With that being said, in this article, we will be discussing the best exercise equipment for your home and why, as well as some small tips and tricks along the way that will make YOUR home gym a great one! P.S. your home gym does not have to be a dedicated room (i.e., garage). With these pieces of equipment, you will be able to get an effective workout completed in the comfort of your kitchen, living room, or bedroom, for the matter! Let us get into it. Bodyweight Training Since working out from out does provide many of us with some disadvantages and limitations, a body workout will often be our only choice. Exercises like pushups, sit-ups, body squats, and lunges are popular choices. However, there is equipment out there that you can implement into your bodyweight workout that will increase the intensity and allow for variety, intensity, and form-assistance during the said workout. Below are some of the best options to include in your home-gym setup: - TRX Suspension Training System - Jump Rope - Yoga Mat - Doorway Pull-up/Push-up Bar - Resistance Bands Weight Training The great thing about exercise is that it can be done anywhere, even from your own home. And while much of the equipment found in a big box gym will be unable to accommodate a house, there are some valuable pieces of equipment that can! Below are some of the best options: - Dumbbell  - Kettlebell - Ankle weights - Weighted vest - Medicine ball Cardio Training If you are lucky enough to afford a piece of cardio equipment, this section is for you! Cardio is not only an excellent method of fitness training, but it is fantastic for your heart and mental well-being as well! While these pieces of equipment are typically more expensive, if you can get your hands on one, you will not regret it!  Below are some of the best options: - Peloton OR Spin Bike - Treadmill - Assault Bike (Rogue Echo Bike) - Erg Rower - Elliptical Machine - Step Mill Not sure what to buy? We recently posted a guide which might help you with the decision. And if you want to know what you could do with a Treadmill, our Personal Trainer Christian Roberts has created a specific Treadmill Workout for this. Summary Working out from home (or a hotel) is still doable, whether you think it is possible or not. It can be quite effective. Not only is it extremely convenient, but it is cost-effective and result-oriented. Whether it is a resistance band or a spin bike, you will be assured to get a good sweat in from home without the cons of a gym membership.
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08Mar 2021
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Michel, HotelGyms.com Staff

An interesting way to become "Gold" with Accor Live Limitless

When you often stay in hotels, having status with them is a nice perk to have. Upgrades to nice rooms or suites, late check-out, lounge access, etc. are just a few elements. In almost all cases, status is connected to a number of stays/nights you had with this hotel chain. Accor has introduced a new way how to become gold by becoming an Accor shareholder. Who is Accor? The Accor Group is a leading French hotel group that brings together more than 5’100 (1’200 more to come) in 110 countries. Accor offers a broad portfolio of 51 brands ranging from luxury hotels (Fairmont, Rixos, Sofitel) to more economical ones (Ibis, Mercure, Novotel). Compared to other hotel groups, Accor has a significant footprint in some countries. For example, in Morocco, they operate 42 properties, in Myanmar (Burma) 11 properties in several parts of the country, while there are only one Sheraton and three Hilton hotels. Another reason why Accor? Accor started to look into the fitness side of travel. Check the previous blog post about the details of How People plan their Travel. The Accor Live Limitless Loyalty Program The loyalty program from the Accor group is called Accor Live Limitless (ALL). As with most other programs, status upgrades are awarded according to the number of nights spent or the number of points earned. As you can see from the graphic above, the Gold status already offers some attractive benefits such as: - Early Check-in - Late check-out - Upgrade to a next room category subject to availability However, 30 nights is a number to reach, and apparently, it seems also to be very hard to impossible to get a status match from another program. However, let us focus on the alternative option by becoming a shareholder. The Accor Shareholder Program Of course, since the COVID-19 pandemic share prices of hotel groups are at least a third lower than the pre-COVID-19 value. However, you probably have to see it as a medium to long-term investment. Disclaimer, this is not financial advice nor a recommendation for buying shares. I plan to keep them for some time, and I hope to sell them with a benefit (no date intended, expected). As Accor Group is a French company, the shares are traded in EURO, such as the Paris stock exchange. After that, you can register with the Shareholders Club. You have to select “I hold at least 50 Accor bearer shares” and fill in your details. I attached the confirmation from my stock exchange to the online form and in the follow-up e-mail I included my ALL member ID to avoid a new profile is getting created.  plan. travel. workout. My status was changed to gold within weeks' time until 31 December of the following year (you can get almost up to 24 months). After this, there would be a requirement of re-quality. There is also another way to get to the gold status very quickly. Therefore you would only have to apply for the ibis BUSINESS card (90 Euros/year), but this was not fancy enough for me. 😂🤷‍♂️
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03Mar 2021
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What does calories burned mean

If you have ever used a cardio machine or smartwatch with a fitness app, you probably noticed one interesting metric: calories burned. The more work you did, the more this number grew, and with it, your sense of fulfillment. But, how accurate is this value? More importantly, can we use it when tracking our fitness progress? Today, we will go over everything you need to know about calories burned, what it means, how good an indicator it is, and what benefits it offers. Let us dive in. What does calories burned mean? Calories burned is precisely what it sounds like: A machine or smart device is the best estimation for the number of calories you have burned. Most devices and cardio machines have specific formulas for calculating the number of calories a person would burn. For instance, hop on a treadmill, and it will start showing the calories you are burning. Good treadmills also have you input your weight, which helps make this calculation more accurate. A 55 kg (120 pounds) woman would burn a vastly different number of calories than an 80 kg (176 pounds) man, even if both do the same thing. On the contrary, watches like the FitBit Flex and heart rate monitors like the Polar H10 will also track your caloric expenditure based on your activity level, gender, and weight. If you want to know about how a smartwatch can help you to stay fit, read our previous blog post here. Is calories burned a good indicator? The next logical question you probably have is, "Well, how accurate is this calorie reading?" The truth is, it depends. According to research from the past few years, most trackers out there do a good job tracking heart rate but are inaccurate for calories burned. The reason is, caloric burn is a complex process and depends on various factors. Gender and weight are two of the most significant aspects, but other factors play a role. For instance, how efficient you are. According to research, elite endurance athletes burn fewer calories than average people doing the same workout because of technical proficiency. In other words, they become so good at a given activity that inefficiency is removed from the equation, and they can do the same amount of work with less energy. It is simple, not as hard anymore for them compared to other people. Aerobic capacity and level of muscular development are two other significant factors. But, as you can imagine, commercially-available calorie trackers are not sophisticated enough to account for these vastly complicated factors. In general, men will burn more calories precisely because they tend to weigh more and have more muscle mass on their frames. A woman who weighs 55 kg (120 pounds) will burn some calories from an activity. But a man who weighs 100 kg (220 pounds) will burn a lot more calories. So, does this mean the calories burned metric is useless? Well, no. Let us explore why. The good and bad of calorie trackers Calorie trackers are good because they offer a consistent reading, albeit not the most accurate one (for now). Still, you can measure the calories you are burning over time and compare these values. For instance, if you use the same device (say, an Apple Watch) or the same machine (say, a treadmill), you can focus on burning more calories in the same amount of time. If you achieve that, it means that you are doing more work. Alternatively, you can aim to burn the same number of calories but in less time. If you are just getting started, pick a conservative goal and aim to achieve it every time - for example, 300 calories per workout. If you train five times per week, that is an extra 1’500 calories per week. Over time, you can try to increase it to 350, 400, and beyond. It is also essential to understand your total daily energy expenditure (TDEE) and how the calories you burn fit the picture. For instance, if you want to keep eating the same amount of food but lose some weight, you can aim to burn an extra 400 to 500 calories per day. Now, if you enjoy some friendly competition with friends or your significant other, we recommend choosing other metrics to compare. Although it is so easy to setup a compete with the Apple Watch, wouldn't this be fun, huh? Well, as we said above, calories burned is not as reliable, and heavier people tend to have the edge. Instead, it would be better to track metrics like step count, active time, and similar.
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24Feb 2021
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Review of Fitbod - How to take your fitness with you (2021)

If you have ever tried working out while traveling, you probably noticed something; it is much more complicated than it looks. Yes, while the act of working out is relatively tricky, knowing where to direct your effort is where the real challenge lies. What if an app can help you train effectively, no matter where you are or what kind of equipment you have access to? And what if with this app you could use a custom weight training workout plan that has been designed and personalized for your unique goals? To that end, we have put together this post for you. Below, we will discuss one fantastic app called Fitbod. Let us have a more in-depth look at the features and how they work, including a 25% discount code for Fitbod later in the article. Fitbod – Take your fitness with you Let us face it: Coming up with an effective fitness plan is not easy, and is one reason people worldwide pay a lot of money to have personal trainers and coaches guide them through the fitness jungle. But, with Fitbod, things have changed dramatically. With a few clicks on your phone, you can set up the app and have it created custom workouts for you every day. What is more, this app tracks your previous performance, takes your preferences and goals into account, asks for your available fitness equipment (if any), and provides you with unique and effective workouts. The app has an extensive database of exercises. You can customize it to build workouts that are purely bodyweight, cardio, with equipment (such as weights, battle ropes, and resistance bands), or a combination. Thanks to its flexibility, the app is perfect for everyone who wants to stay fit. Fitbod does not care if you are backpacking around Thailand, stay in a luxury hotel in Dubai, or, if you are at home, trying to squeeze a 20-minute workout before dinner. In the simplest of terms, this app allows you to train how you like, no matter what your circumstances and goals are. Workout Quality Workout apps are a dime a dozen. What sets Fitbod apart from the competition is the sheer quality of the service they provide. Most workout apps work like this: - Step 1 - Install the app. - Step 2 - Set some arbitrary goals (e.g., lose weight or burn the most amount of calories). - Step 3 - Receive a cookie-cutter workout program. As we will go over in one of the following points, Fitbod is a lot more sophisticated and considers numerous factors when putting together your workout program. Aside from the fact that the program is tailored to you and your needs, Fitbod accommodates a wide range of training styles, making it a great choice, no matter what type of training you prefer.  One fascinating thing is the AI-powered training algorithm they use, which understands your ability, past workouts, and available fitness equipment to create your personalized plan. Fitbod also allows you to go in and edit your workouts once you have received them to add or remove exercises. Most importantly, because the app tracks many things, it provides even better and more targeted workouts for you once you have been training with the app for a while. Some fun facts: Artificial Intelligence is a very powerful tool; even Hollywood knew this many years ago. If you have not, you might want to check out some top movies about Artificial Intelligence to understand the possibility better. What are others saying about Fitbod? According to Apple and Google, the customer and community feedback is very positive in both app stores. With an average star rating of 4.8/5 with 111k Ratings for iOS, the reviews are very positive. On Android, Fitbod gets a star-rating of 4.4/5 with 1’280 reviews. This version was released later in 2020 and is probably a bit behind. Most people like its intuitively designed layout that is easy to use and simple to understand and follow. Furthermore, the workouts are created uniquely for you and your goals. Think of this, Fitbod is designed to push you to your limits and make you stronger. Another thing different from many other fitness apps is that Fitbod will adjust your 1RM, which stands for one-repetition maximum, to closely reflect your actual weightlifting ability without risking injury or over-exertion. Fitbod’s exercise recommendations are based on how much weight you can lift and how often, and in what order you should raise the weights. Read more about this in their blog post. How to get started Getting started with Fitbod is incredibly easy. First, you need to download it from the app store. Once you are inside, it is time to do some customization. Head over to the “Your Gym” tab and start working down the list: 1. Available equipment – choose the equipment you have access to for your workouts (if any). 2. Fitness goals – select a goal (or multiple) so the app can better customize workouts for you. 3. Workout duration – write down how long you want your workouts to be. 4. Training experience – write down which category you fall into. 5. Training splits – if you would like, you can pick a spit that you prefer to follow, and Fitbod will customize your routine around it. For example, an upper/lower or push/pull/legs split. On top of that, you can also go down the list of exercises and exclude some – for example, if a given movement aggravates your shoulders, you can let the app know, and it will not recommend it to you. There is also an option for bodyweight-only workouts if you do not have any equipment – for example, if you are on the road and are limited to an in-room exercise. This is also a great way to pimp-up a bad hotel gym. How much does Fitbod Cost? Is there a free version of Fitbod? Aside from the free trial, there is no free version of the app. You will get your first three workouts for free after you signed up with your account. After this trial-period, you will have to upgrade to Fitbod Elite, where you will have access to unlimited custom workouts. The monthly plan costs $9.99, but you can pay $59.99 for an entire year, which is not a bad deal and brings the cost down to $5.00 a month. With this, you have the options of logging as many workouts as you can, use the exercise library, and watch demonstration videos. What if there is a way to get some additional Fitbod discount? Sign-up here, and you will receive 25% off from your next yearly or monthly Fitbod subscription (Fitbod discount code "HOTELGYMS"). Discount needs to be redeemed on website, not within the app store. What we think of Fitbod Fitbod is a fantastic app. It has a beautiful layout, and it is easy to use. But perhaps the thing that makes the app so unique is its sheer customizability. One of the first things folks notice about Fitbod is the impeccable choice of workouts, exercises, and training styles. Unlike many other apps, Fitbod has an incredible algorithm. Instead of providing its users with some cookie-cutter workout solution that does not do much for us, it analyzes the data we input and gives us a custom-tailored program. What is more, the app analyzes our previous performance and makes suggestions for our next workouts. To sum it up, let us also summarize some of the typical questions related to Fitbod: Do you need special equipment for this? No, as mentioned before, gym equipment is optional, and Fitbot also provides bodyweight-only exercise plans. However, if you have access to equipment, you take advantage of it too. Supported equipment are barbells, dumbbells, kettlebells, weight, or cable machines. For whom is the Fitbod? It is perfect for anyone trying to improve their fitness and wants to have some structure and guidance. It supports beginners with weightlifting or home workout with limited equipment. Is Fitbod the ultimate weightlifting app? Why not? For some, it certainly will be. Others prefer apps like Strong or Freeletics. Overall, the app is straightforward to use, and its use of an algorithm makes it stand out by creating workouts custom-tailored to the individual. If you have always found yourself struggling to find an excellent program to focus on, Fitbod might be what you need to get started. Thanks to the free trial, there is absolutely nothing stopping you from trying it for yourself. How to get 25% discount on Fitbod? Sign-up here to get yourself 25% off from the subscription.
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