(hla) THE human body is made up of 70% water. Water is what keeps our blood flowing, helping to deliver nutrients to all cells and remove waste. We may survive for some time without food but not without water.

(hla) PEOPLE these days spend so much time choosing the right outfit for specific occasions. Why should choosing the right exercise outfit be any different? Many assume that as long as the working out gear is comfortable, it is sufficient, but is it?

There are different attires to wear in different situations. When you visit any fitness centre, you will notice different people with a different attire. There are those who specifically wear sports wear and adhere to a certain outfit protocol. Maybe, for some, wearing those branded exercise wear gives them a boost of confidence or a feeling of belonging to a fitness centre / gym while for others, it may just simply be because they were designed for such workouts that the clients actually feel comfortable putting them on for exercise.

It has become a trend today to be 'trendy' or fashionable at fitness centres. Remember, a place where you work out is not a catwalk. Believe it or not, do not be surprised to hear fitness instructors telling you that clients have actually turned up for their workout programme in high heels! It is not so much about the brand of the exercise gear that you put on during your workout but the purpose of which it serves for your programme.

There are various factors that many fail to understand how important wearing a proper outfit for exercise actually is. Here are some of the many reasons:


1) The Right Workout Gear Adds Protection and Prevents Injuries
Wearing the right workout gear will add protection to our body. Thick clothing can lead to excessive sweating and causes the body to lose heat more rapidly and may increase the risk of hypothermia. Therefore, porous clothing is recommended during workout. Wearing the right workout gear also helps to prevent injuries. For instance, wearing gloves can protect the hands from developing calluses when weight lifting.

It is also possible for excessively baggy clothing to get trapped in heavy equipment that may result in injuries.


2) Well-fitted Clothing Improves Freedom of Movement
Focusing on movement is important when exercising. If the clothing doesn’t offer the right support or if it restricts the movement, it may affect the workout regime. For instance, when doing yoga, the pants that you are wearing must provide you with the flexibility to stretch. While baggy outfits may be comfortable, practising inverted Yoga postures in them may be a huge inconvenience there may be body exposure when the clothes 'fall back'. Baggy shirt and tight pants will therefore restrict your freedom of movement and is therefore not recommended for Yoga practitioners.


3) Compression Clothing Can Aid In Recovery After Exercise
Compression clothing provides graduated compression to stimulate circulation. It is like a massaging effect which stimulates blood flow. The increased blood flowing through muscles removes the lactic acid produced during exercise. Recovery is boosted as a result. Muscles are less sore and stiff as the direct pressure applied to muscle can reduce soreness and inflammation.


4) The Correct Sports Clothing Improves Performance
A good and correct sports attire will help to improve performance. For instance, a top that is made of non-breathable material can stop the release of heat from the body. Shirts made of 100% cotton absorbs sweat and hold it against the body. All these will result in excessive heating and discomfort, which will cut short your exercise time. Therefore, choose workout clothing that wicks perspiration away from your body. This will help to improve performance during workout.


5) The Right Sports Clothing Boosts Confidence
When you are wearing well-fitted workout clothing, you will feel more confident. This confidence translates into better performance. When you are wearing right and feel confident about it, you will want to spend longer time in the fitness centre. So, what you wear will make a difference if you believe it will help you perform better.


To enhance your workout regime, choose the right workout gear and you are sure to enjoy your experience and optimise your workout potential.



Stay tune for our future article on why choosing the correct sports shoe is just as important as choosing your workout clothing! There are tons to choose from. Which one is best for you?

(hla) Fainting while exercising can be dangerous. However, according to the National Institutes of Health Medline Plus, the underlying cause of fainting may not always be caused by a serious condition. The cause of fainting can be due to malnutrition, overheating, dehydration and stress, though in serious cases, an underlying heart disease may also be the cause. It is therefore important for both the instructor and client to fully understand his/her body condition before conducting any exercise.

According to the National Academy of Sports Medicine, fainting is resulted when the brain is starving from blood or oxygen: “During exercise, as much as 80% of blood is shunted away from vital organs and directed to skeletal, thus reducing blood flow to the brain.”

Having improper breathing during exercise will also decrease blood flow to the brain. Clients who exercise at the gym should be properly advised as to the importance of maintaining a healthy breathing pattern so as to avoid fainting.

Apart from the possibility of indicating a serious underlying health issue, fainting can be dangerous to the victim especially when s/he is using equipment at any fitness centre as this may lead to injury. When the client is unaware of his/her surrounding, s/he may hit his/her head on the wall or any other hard objects, which can lead to the loss of consciousness.
• Make sure body is properly hydrated by drinking enough water.
• Ensure sufficient warm-up before beginning any form of exercise to avoid sudden shock to the body.
• Ensure that you are not overheated; do not exercise in an overheated environment.
• Seek for professional help if you are under stress. Do not keep it to yourself.
• Avoid sudden stop while exercising because the blood pressure can fall and cause fainting. You should slowly cease working out before you stopping entirely so that the heart rate and blood circulation can properly adapt.
• If you are not feeling well while exercising, inform your instructor about it. S/he should be able to provide you with proper guidance and keep a good watch if s/he decides you are fit to continue working out.


As an instructor, here is what you should and should not do when facing such a situation:
• Educate the client on how to prevent fainting during and after exercise. Do not presume that the client already has such knowledge.
• Be alert and keep watch to determine if your client is under stress or not feeling well.
• Make sure the environment is not too hot. Ensure that the air is properly circulated throughout the centre/studio.
• Avoid giving client vigorous workout without proper preparation. Make sure they are physically ready for any vigorous workout.
• Ensure that your client has done sufficient warm-up before the exercise and allow him/her to cool down after exercise. Supervise them and ensure that they do not stop suddenly while exercising.


The best thing to do to manage 'fainting' is to let the victim lie on their back and elevate both legs with pillows or anything else that will bring both legs above the heart. Ensure that other clients / students do not surround the victim so that there is proper air circulation to allow easier breathing.

The risk of fainting does not happen only during exercise. Fainting can take place after exercise as well. According to Dr. Grant Cooper, MD, in Physical Medicine & Rehabilitation, if there is no proper cool down after exercise, you will also face risk of fainting. Hence, it is important to take all the necessary precautions before and after exercise. The task lies in both the hands of the instructor and the client to maintain a safe environment for working out.

Sandhya Maarga Yoga on NTV7 "Good Morning Tai Tai (活力早晨)" TV Show (April 3, 2015)

Having hormone-related problems? Try these asanas. Sandhya Maarga Yoga instructor Wong Eileen demonstrated a few basic asanas that will help regulate one's endocrine system.

For more health tips, don't forget to follow our FB Page: www.facebook.com/sandhyamaargainstitute

Sandhya Maarga Yoga on NTV7 "Good Morning Tai Tai" TV Show (March 20, 2015)

Are your kids at home hyperactive? Do they find it difficult to concentrate at school? Do they fall sick often as our Air Pollution Index (API) deteriorates day after day? Watch this. Master Genevieve Tan Shu Thung demonstrated some simple and relevant asanas that your kids can practice at home to strengthen their immune system and tone down their hyperactivity. It will make them calmer and concentrate better at whatever they do. These asanas will also boost their memory capabilities so that they retain what they study.

It is always better for an experienced Yoga instructor to monitor your children perform other various Yogasanas. Join our Yoga for Kidz programme. More information on the course can be found here: http://www.sandhyamaargainstitute.org/2013/04/yoga-for-kids.html

For more health tips, don't forget to follow our FB Page: www.facebook.com/sandhyamaargainstitute

Sandhya Maarga Yoga on NTV7 "Good Morning Tai Tai (活力早晨)" TV Show (March 13, 2015)

Feeling stressed? Whether you are facing pressure from work or at school, this week's Yoga aired on NTV7 is perfect for you. Sandhya Maarga Yoga instructor Wong Eileen demonstrated a few basic asanas that will help balance one's nervous system.

The asanas can calm your mind, release tensed nerves and muscles, and allow yourself to rejuvenate as you allow the blood to flow to your head.

For more health tips, don't forget to follow our FB Page: www.facebook.com/sandhyamaargainstitute

Sandhya Maarga Yoga on NTV7 "Good Morning Tai Tai" TV Show (March 6, 2015)

Master Genevieve Tan Shu Thung taught 5 asanas from the Sandhya Maarga Yoga system that will help strengthen your immune system.

Join us every Friday on NTV7's show "Good Morning Tai Tai" to get acquainted with the Sandhya Maarga Yoga system. - (Visit http://www.sandhyamaargainstitute.org for more information about the Yoga courses)

When one hears the word "Yoga", one's mind automatically flashes the image of a person who bends his/her body in a certain way. Performing Yogasanas (yoga postures) is no doubt an important element in maintaining optimum health, which will also help calm and relax the mind. However, performing Yogasanas alone does not reflect the entirety of Yoga practice. So, what is Yoga actually?