The “gym” provides a wide range of equipment: treadmills, Power-Plate, free weights, Universal weight machines, inversion tables, boxing equipment, rowing machines, bicycle exercisers, a small trampoline, exercise balls, etc. Exercise classes and private sessions are offered in the pool and gym. An attendant is always on duty to assist you.
Personal Trainer
A Personal Trainer is a fitness professional who develops and implements an individualized approach to physical fitness working one on one with the client. The personal trainer may also help an individual assess their level of physical fitness and help them work toward a fitness goal through proper exercise instruction and personal motivation. The scope of practice for the personal trainer is enhance to components of fitness for a general, healthy population.
What is exercise?
Exercise is a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. The key of exercise word is the intention to do it for the final goal is to improve the health. Many people cannot do the exercise for many reasons, so we suggest doing more the other kind of physical activities such as from your working, recreational or leisure activity, traveling and sport playing. However, people who have health problems such as diabetes, hypertension, heart disease, Alzheimer disease etc. you must do the exercise.
Why we have to exercise?
Exercise is very importance components which cannot leave if you want to improve your health. Many research paper confirmed that after 30 years old all our body organs will be gradually deterioration and higher risk to get many health illnesses every year, but we can slow down this process , maintain or improve the health by the way of exercise. Exercise has many benefits including improve cardiovascular system, muscle strength/ power and endurance, relaxation, stress release, slow down aging process, stimulate bone growth, increase immune system and slow down the progression of all chronic diseases and cure its.
Who should be exercise?
Everybody should bring exercise into their life since child until elder unless they don’t have any power to do it anymore. Especially, elder and all chronic disease patients are a person that should be exercise more than anybody else. Children can do more activity and fun with their playing mainly, while in adult can do more activity from working and do exercise 3-4 days/week.
How we can exercise?
Presently, the exercise is still developed, more varied and much more choices every time. Next question, what is the best exercise? The answer is not have any exercise is the best, every exercise types is so good ever walking, jogging, running, cycling, swimming, rowing, skiing, weight training, tai chi, chi kong, yoga, pilates and all sports playing. However, the things that you should know more is how to do exercise in appropriate time, type, frequency and intensity.
In Tao-garden we have many specialists in all kind of exercises including doctor, physiotherapist, especially grand master Mantak Chia who is developed Tao practice principle and spread in all areas around the world. In addition, we have program to check your physical fitness level and after check you could know your problems and our personal trainer will be design the appropriate exercise program for you then.
Physical Fitness Test Program
Importance: Physical fitness test is a program to check fitness level in every our body systems including cardiorespiratory system, muscle strength and power, body composition, flexibility and specific test for someone who have specific problem. It is very importance thing for everyone especially who have health problems such as diabetes, hypertension, heart disease, musculoskeletal disorders, neurological disorders or in special person such as elder person, obese person, disabled person etc. After the test, you could know your fitness level, what is your strength point, what is your weak point, and our personal trainer will solve your problems and design the appropriate exercise program for you.
What is the fitness programs compose?
a. Cardiorespiratory system:
- Pulse, Breathing, Oxygen Percent in Blood and Blood Pressure
- 12 minute walk/ run test or 1.5 mile walk/ run test by use treadmill in the gym or outside walk/ run]
- Lung Function Test [Spirometry test]
b. Body Composition
- Body Mass Index [BMI]
- Waist and Hip Ratio
- Percent Body Fat. [Skin-fold technique]
c. Flexibility system: [Both upper extremity, lower extremity and trunk]
d. Muscle Strength/ Power and Endurance: [Both upper extremity, lower extremity and trunk]
e. Special tests for specific conditions such as posture, gait or walking pattern etc.
How to prepare yourself before the test?
Don’t eat anything before the test minimum 1 hour. Prepare your sport clothing and shoes [We have sport shoes for service]
How long for all of these tests?
Around 1 hour for test and 30 minutes for problems solve and exercise consultant.
| Wight Training Exercise Program |
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What is weight training program?
Weight training is one type of the exercise program; the purpose is vary since improve muscle strength, power, muscle size and endurance. It is also the importance component of physical fitness in our body. You cannot do any activity more efficiency or even your activity daily living if you don’t have muscle strength/ power or muscle endurance. Therefore, if you want to stay in healthy, weight training program is one more choice which you should be attends. |
Is it making our body to have more muscle size?
This question is very often heard from the women, because they don’t need more muscle size. The answer is not always which depend on the program which you practice.
How many type of weight training program?
Basically, have four mainly program for weight training program which consisting of
1) To increase muscle strength
2) To increase muscle power
3) To build muscle more bigger size
4) To increase endurance
All of these programs have difference purposes, so up to your goal to improve, our personal trainer can design the program for you.
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| Stretching Exercise Program |
Importance: Stretching exercise is one more choice to improve your health. If your body is low on flexibility, it can make you have a lot of problems such as difficult to move your limbs to do your job or do activity daily living, it can increase the risk of the injury on your muscle, joint, tendon and ligament. Especially as you getting older, your body will be come down on mobility in every body parts. Therefore, stretching exercise is the most importance exercise to help you solve these problems.
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What body parts should be stretches?
Basically, every people are difference on working or job, so this result can make the body parts are more imbalances and lead your body to many problems followed. Therefore, if you have more time try to stretching every body parts of your body such as neck, back, upper limb and lower limb in every muscles and joints.
We have personal trainers that specialist on body mechanism; they can help you improve your flexibility. In addition, some people have severe mobility, so ours personal trainer can help you to do passive stretching also. |
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| Water Exercise Program |
Why we offer you exercise in the water?
Nowadays have so many kinds of exercise programs, water exercise is also one of the most importance exercise that should be done in some people which have limitation to exercise on the land. For patients who have joint pain including back pain, knee pain and ankle pain, they cannot exercise on the land because they will feel more pain on their joint when they take bodyweight on the joint. Some people who have muscle tension/ spasticity, poor balance especially in elder people and overweight person are very difficult to exercise on the land, all of these problems can solve if their exercise in the water.
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What are the physical properties of water?
In the water have special property to help to more easy to exercise such as water have buoyancy force to counteracts with gravity force, help our body float and support our body when move the legs or arms. In addition, water have viscosity force which can resist our body when move body parts, therefore we can increase muscle strength/ power and joint more stability from this quality of water. Moreover, water have conduction property which can send the temperature to our body to help our muscles, joints and ligaments more relax, flexible, and increase more blood circulation. |
Who should be exercise in the water?
Everybody can exercise in the water, especially in people who have musculoskeletal problem such as back pain, hip pain, knee pain and even though in elderly or obesity people.
What is the beneficial of water exercise?
Water exercise has not much differences on benefits when compare to land exercise, it also can improve cardiorespiratory system, muscle strength/ power, balance, agility, flexibility, bone growth, joint more lubricate and weight loss; in addition you can apply the PACE concept in the water also.
How we can exercise in the water?
We have four mainly programs for exercise in the water compose of as followed;
1. Water exercise in special condition, such as back pain, knee pain and shoulder pain.
2. Water aerobic exercise, by apply used with PACE concept to improve cardiorespiratory system, increase muscle strength
3. Water yoga, by the purpose to practice both physical and mind
4. Watsu, which is the manual passive relaxation technique and combine with stretching, pushing, pulling and massage all muscles and joints.
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| Yoga Exercise Program |
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What is yoga?
The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit. There are many patterns of yoga now such as Hata yoga, Ashtanga yoga, Iyengar yoga, Kundalini and even Hot yoga but all of these styles still exist the final goal at the samething is to have a "union" between our various parts into a whole which has integrity, power, and effectiveness.
What is yoga difference to the other exercise?
Yoga is combine exercise which concerned both physical, mind and emotion. It differences to the other exercise which focus mainly on physical only. Therefore, if you practice yoga, you can get more benefits when compare to the others general exercises. However, we cannot said that yoga is the best exercise because all exercises are so good, if possible we could join all exercises or physical activities together, you will get more benefits.
What is the benefit of yoga exercise?
- Improve flexibility of joints, muscles and ligaments.
- Improve joint lubricate
- Help to massage internal organs
- Detoxification
- Relaxation whole body and mind
- Stimulate bone growth
- Stimulate all lymph systems
- Improve blood circulations |
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| Bamboo Exercise |
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What is bamboo exercise?
Bamboo exercise is one of the exercise programs at Tao-Garden. It starts getting well known in Thailand not many years ago. Some people told that it original from Northern people but some people told that it from the Middle region of Thailand. However, our personal trainer tries to develop and mix it together, and now we are ready to teach and to help you for improve your health. |
What is the benefit of bamboo exercise?
Many people have the limitation of the exercise program in differences way; someone have joint stiff and pain, someone have balance problem especially in elderly people and someone not have any sport equipments, so these problems make more difficult for anybody to start exercise. Bamboo exercise can help you to solve these problem such as, it can help you move your joint easier, can control your body more balance, feel more confident to do exercise and don’t need to use any complex equipments. It can help you improve range of motion of your joint, improve your cardiovascular system, increase your muscle strength, improve muscle and joint more flexibility and also can massage your muscle also.
Who should be exercise with bamboo exercise?
Everybody can do exercise with bamboo especially in people who have joint problems or even in elder people which commonly had balance problem.
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| Mixed Exercise Program |
What is mixed exercise program?
This program we combine three most importance components of physical fitness together, you will get more benefits from this program including cardiovascular system which train with PACE concept, muscle strength and power, and flexibility system.
For the training program, we start with stretching exercise around 10 minutes, next do PACE around 20-30 minutes and conclude with weight training program around 20 minutes, so total time is around 1.15 hr.
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| Sports Knocker Program |
A sport playing is the other choice that should be done if you want to stay in healthy. It can also increase your physical fitness and make you feel enjoy and happy as same as the other kind of exercises. Many sports playing have to do with partner or more two people, so it can make you more fun and kind of social activity also. Nowadays, have many type of sport playing that you could do, just pick them one or two types that you are the most like it. If possible you should play any sports 1-2 times/ weeks; it can help you avoid from repetitive exercise that you done alone.
At Tao-garden, we have tennis court, badminton court, table tennis, basketball field, futsal field and boxing equipments service for all guests, if anybody want to play all these sport, our personal trainer can playing and teaching for the basic for you. |
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| Exercise at the outside place (Mae Kuang Dam) |
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Why we offer you exercise on the Dam?
If you exercise at the same place every day especially in the gym, it is very easy to make you feel bored and less motivated to push yourself to the next step. Many people not have any gyms to start exercise, moreover the gym cannot go with you all the time where you go, just only your leg that can go with you. Therefore, we not want you fix yourself inside the gym only, but try to change in difference places for exercise; it can make you more fun and more progression in very quickly.
Mae Kuang Dam is one more choice of exercise place that we offer you, it is very nice place can help you more relax and fun. In addition, on the way go to the dam you can see Thai folkways and can help you more understand Thai culture/ people more. We have sport instructor or personal trainer can go with you, help you, encourage you and exercise with you. |
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How we can exercise on the Dam?
On the way to the dam, you can go there by mountain bike. After you reached base of the dam, it has very high slope way to the top of the Dam, you can go up with mountain bike or if your fitness level is not good you can push your bike and walking or running. On the dam, it has a long route, you can walking, running or biking on there with our personal trainer.
How long from Tao to the Mae Kuang Dam and back to Tao?
Around 15-20 minutes on the way go by mountain bike to the dam. You can enjoy with your exercising, sightseeing and relaxing on the dam around 30-45 minutes, and around 15-20 minutes on the way back to Tao-garden. Therefore, the total time is approximately 1 hour and 30 minutes. |
How to prepare yourself before exercise?
- One day before go to the dam, you should be rent the mountain bike at the Welcome Center
- Wear proper clothing, if you have sport clothing and shoes are better.
- Bring water, small towel, sun glasses and camera with you.
- Meet your personal trainer at the Gym and then go…
What time shall we start?
Early morning, around 07:00 a.m., everyday.
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| 3 Cycle Training Program |
It is a combined of 3 most importance of exercise program which composed of;
1. The foundation is an integral warm-up sessions to stimulate your body to ready for any workouts.
2. Grunt and growl supersets is a weight training program that focuses on your largest muscle using
and easy to stimulate the endocrine system (hormone) and protein synthesis.
3. Grizzly bear intervals is a interval training program to stimulate your body to burn fat in very short time and more effective.
Our personal trainer can help you and guide you in all three sessions, in addition during exercise time we will monitor
your heart
rate with polar machine, so you could know your heart rate level and guide you to increase or slow down
exercise intensity.
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with ball 1 [turn position] |
with elliptical machine 1 |
and with barbell 1 [squat or bench press] |
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| Exercise packages |
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| Trekking and Hiking at Mae Kuang Dam |
What are the trekking and hiking?
Trekking and hiking are the outdoor physical activity of walking and climbing in the natural places. These activities like a journey or adventure can make you fun, enjoy and can also improve your endurance on cardiovascular system and muscular system. Moreover, on the way to the dam you can see Thai folkways and can help you understand Thai culture/ people.
We have sport instructor or personal trainer who go with you, help you, encourage you and save you from any problems that may happened and they have polar machine can check your heart rate all the time.
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How far for this trip?
Around 10 kilometers, and if you walk continued, it takes time around 2 hours.
How to prepare yourself before journey?
- Wear proper clothing for the season.
- Bring water, small towel, sun glasses and camera with you.
- Meet your personal trainer at the Gym and then go…
What time we start?
Early morning, around 06:30-07:00 a.m., everyday. |
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Benefits of personal training program
1. Motivation
One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide
structure and accountability, and help you develop a lifestyle I) that encourages health.
2.Individualized program
If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
3. Efficiency
Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time.
4. Improve technical skills
If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
5. You are new to exercise
If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
6. Break through plateaus
Ok, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
7. Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results
8. Workout Safely
A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
9. Workout at home
Many personal trainers make house calls. If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer
can bring fitness into your living room.10. Lose Weight
There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.
Why you should have a personal trainer?
People of all ages, body types, and levels of fitness benefit from personal training with a personal trainer, from the beginner exerciser to the professional athlete and Olympic athletes, who all have coaches and personal trainers. A qualified personal trainer helps you achieve maximum fitness results, optimizing your exercise for your individual body and fitness goals. THE ROLE OF
Personal trainer
We design a comprehensive personal program to achieve your goals. Your Personal Trainer, through support and fitness expertise, keeps you moving towards your success, while maintaining a positive genuine concern for your exer¬cise progress. Your personal trainer supports you towards your fitness goals and staying focused on the rewards of success. When you reach your exercise plateau, your Perso¬nal Trainer redesigns your fitness workout to advance you to the next fitness level to continue to achieve maximum benefits for your efforts. By changing your exercise workout, your personal training program remains fresh, new, challen¬ging, and keeps your interest.
Personal Trainer Program
The Personal Training Program integrates exercise, diet, nutrition, and possible nutritional supplementation with the physical training to design a balanced fitness regime.
Personal Training Program At Tao Garden
1. Boxing Exercise
You can improve your physical health and have a fit body, by following the boxing fitness programs. This is the best way for greater body and gain confidence. Boxing workouts can help you at your best form of fighting too.
2. Cardiovascular Eercise
Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories - for those of you who want to lose weight.
3. Weight Training Program
Weight training is a common type of strength training for developing the strength and size of skeletal muscles.
4. Aquatic Exercise
Whether you are looking to improve your Cardiovascular Endurance or Rehabilitate a chronic source of pain, Aquatic exercise can help.
5. Stretching
The result of stretching is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.6. Fitball
Exercise ball exercises help strengthen the core muscles,
abs, hips, lower back and, in some exercises, the thighs. Doing abdominal exercises on a fitball is particularly effective.
7. Power Plate
Power-Plate is a machine that gives the body's muscles a high-speed workout by using vibrations to stimulate them to contract and relax. They generally contract once or twice a second, but by standing on the Power-Plate, its vibrations cause an automatic reflex muscle contraction of 30-50 a second. 8. Yoga
benefit of yoga may not be possible if you do not practice the correct technique of yoga or practice it irregularly. As mentioned above, yoga includes a variety of techniques and you need to choose those that are useful to you and most suited for your individual needs.
9. Tai Chi
Tai chi may also help your overall health, although it's not a substitute for traditional medical care. Tai chi is gene¬rally safe for people of all ages and levels of fitness. Older adults may especially find tai chi appealing because the movements are low impact and put minimal stress on muscles and joints. Tai chi may also be helpful if you have arthritis or are recovering from an injury.
10. Six healing Sounds
The Six Healing Sounds is a form of medical chi kung. It is a practice that combines specific sounds with specialized movements. This special form of chi kung serves to balance and regulate the temperature of your body by releasing trap¬ped cold or heat, creating perfect 'weather' inside.
