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Learn To Swim

At lotus we have expert and trained instructors who can teach swimming to pupils of all ages.We ensure that we teach each person at the pace with which they are comfortable.

Before you start teaching actual swimming strokes, your pupil needs to learn some basics first. Those basics include:

• Submerging underwater
• Breathing out into the water
• Floating on the water surface (not everyone can actually achieve this)
• Gliding from the poolside
• Standing up mid swim

All of the basic skills above are best practiced with an assistant or yourself, the teacher, in the water with them. This will add some reassurance and confidence to their learning. You can also demonstrate exactly how each skill should be performed. This is especially important if you are teaching children.




Free Style Swimming

When considering the best swimming stroke for weight loss you need to remember that no amount of exercise minimises the impact of a bad diet. Freestyle is the fastest of all the strokes, so as you might expect it is up in second place for calorie burning potential.

Best swimming stroke for weight loss

Freestyle is the fastest of all the strokes, so as you might expect it is up in second place for calorie burning potential.

1. Average calorie burn: around 300 calories for 30 minutes swimming
2. Swimming freestyle tones your stomach, buttocks and shoulders.
3. Out of all the four strokes freestyle is said to have the greatest impact on toning back muscles.




CrossFit

CrossFit is a form of high-intensity power fitness (HIPT). A CrossFit workout may include dynamic exercises like:

• plyometric jumping
• Olympic weightlifting
• kettlebells
• explosive bodyweight movements


We have many certified and trained Crossfit trainers who can help you in reaching your goals.




Cardio Workouts

Cardio Workout is a form of excercise primarily focusing on strengthening/conditioning the heart.Cardio exercises ensure that the heart is put through enough rigour to strengthen its muscles.

If you are a beginner to exercise, start with low to moderately intense cardio activities, so you can do them for long periods of time and gain many health benefits. Common examples include walking, bicycling, swimming, dancing and water aerobics, but don’t limit yourself: You can choose any activities you enjoy, such as canoeing, in-line skating, golfing or martial arts.

Benefits
If you haven’t gotten enough aerobic exercise, you may use your entire aerobic capacity while walking up a flight of stairs. You'll realize this when you get to the top and feel out of breath. But if you're fit, you'll have no problem because your aerobic capacity is greater. That’s just one example of how you can benefit from cardio exercise.




Zumba

Zumba is an interval workout. The classes move between high and low intensity dance moves designed to get your heart rate up and down thus boosting your cardio endurance. Lotus fitness has specialized Zumba classes throughout the week.

Benefits
1. It’s a full-body workout
2. You’ll burn calories (and fat!)
3. You’ll improve cardiovascular fitness
4. Improved blood pressure
5. It can increase your pain threshold
6. You can improve your quality of life




Heavy Weight Training

Heavy weights increase the power and strength of your muscles without significantly adding bulk or size. This means that everyday physical tasks get easier, and consistent training will increase the amount of weight you can lift. Lotus fitness specializes in heavy weight training and have certified trained trainers who have successfully trained many patrons who have opted for heavy weight training.

Benefits :
1. Confidence
2. Get stronger
3. Cut the fat
4. Build your brain
5. Prevent injury
6. Improve endurance
7. Fight aging
8. Next steps




Rowing

Rowing is an important exercise which provides total body conditioning. Our trainers ensure that a holistic approach is followed when exercise schedule is drawn for a patron. Rowing is an important exercise which is included in the training.

Benefits :
1. Cardiovascular/Aerobic Conditioning
2. Total-Body Conditioning
3. Low-Impact Activity



Roof Top Football

The best engaging team sport is football. It provides a complete body exercise and rejuvenation. Lotus fitness is the only center in JP.Nagar having a Roof-Top football area. Our registered members can benefit from this facility.




Rooftop Jogging

Jogging is a form of running that involves a slow and steady approach – typically, jogging pace should not exceed six miles per hour. As a result, jogging is much less rigorous than running but more challenging than walking. The goal of jogging is to maintain a steady tempo throughout the length of the session without placing excessive strain on the body. Since jogging is far less taxing on the body than running, exercise can be maintained for a greater length of time.

One of the reasons that jogging is such an excellent form of exercise is that it is universal, regardless of your level of fitness. For those who are highly conditioned, regular jogging serves a purpose, whether that be for maintaining cardiovascular fitness or enhancing recovery. For a beginner, jogging is a great place to start as the low-intensity nature of the exercise makes it very manageable and accessible.



Body Massage

Massage therapy (including myotherapy) is the practice of kneading or manipulating a person’s muscles and other soft-tissue in order to improve their wellbeing or health. It is a form of manual therapy that includes holding, moving, and applying pressure to the muscles, tendons, ligaments and fascia.

The term ‘massage therapy’ is used to describe a wide variety of techniques that vary in the manner in which touch, pressure and the intensity of the treatment is applied.




Pilates

Pilates is a corrective exercise method created by Joseph Pilates. It emphasizes on the optimal alignment of your spine & pelvis. It focuses on integrating breath with movement. The Pilates method, works on the stronger & deep muscles of the body instead of building just the weaker superficial muscles.

“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference and in 30 sessions you’ll have a whole new body” – Joseph Pilates

All sessions are privates (one on one) currently and are a mix of mat and equipment. Your Pilates Teacher will be Sneha Krishna. You can read more about her here

She offers Pilates & Manual therapy sessions for - General fitness Sports conditioning Rehabilitation from injuries/aches/pains Pre & postnatal fitness Diastasis recti recovery Pelvic floor dysfunctions



Free Weight Training

Lotus fitness is giving equal importance to Free weight trainig along with machine training. Our trained experts will guide on how to do free weight training in the right way.

Benefits
1. Decrease Imbalances
2. Strength Gains
3. Injury Prevention
4. Promotes Functional Fitness



Stretching Workouts

Research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. We at lotus fitness conduct stretching workouts for all our members and guide them through the process to achieve their goals.

Benefits :
1. Increases your flexibility
2. Increases your range of motion
3. Improves your performance in physical activities
4. Increases blood flow to your muscles
5. Improves your posture
6. Helps to heal and prevent back pain
7. Is great for stress relief
8. Can calm your mind
9. Helps decrease tension headaches



Yoga

The benefits of yoga for the mind include the ability to focus our thoughts and get more done, the ability to be more aware of our body, and also a much better understanding of what we are doing physically during the physical activities we do. We know that exercising is good for us, but we don’t always remember that if we aren’t mindful of what we are doing during our physical exercise activities. By paying attention and focusing on physical aspects, we can achieve things we never thought possible.




Aerobics

Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. In contrast, anaerobic ("without oxygen") exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight.




Steam

Sitting in a steam room might significantly improve your cardiovascular health. A study trusted Source of older individuals showed that moist heat improved circulation, especially in extremities. Improved circulation can lead to lowered blood pressure and a healthier heart. It can also promote healing of broken skin tissue.



Shower

We all know what showers are and the purpose of them. Conceptually, one uses a shower to get clean after getting dirty. Hopefully, everyone that will be using our fitness facility will be getting dirty because of the sweat that usually accompanies a good solid workout. Most likely everyone that has broken a sweat in a public place will want to shower. Some prefer to do in the comfort of their own abode and others will prefer to do so immediately at the facility. Even if the majority of our gym members do not fall into the latter category, those that prefer to shower at home may run into a situation where they do not have a choice but to shower at the gym.