By Bonnie Huang Translated by Yvonne Chen

      With the arrival of a new year, there's no better time consider creating a brand-new, in-shape you for the Year of the Monkey. Read on for some good workout advice, plus some recommended fitness centers and gyms that will help you look and feel great. It will definitely take a bit of sweat and watching what you eat, but the end results are well worth it.

Great ways to exercise

Recently, a new indicator, the "body activity pyramid", has become available to help us assess the activity levels of our bodies while, at the same time, offering people not accustomed to exercising a great way to begin regular exercise. Based on the body activity indicator (a 20-minute exercise performed three times a week) proposed by the sports physiologists at American universities, this pyramid is an extended application of the FIT formula. It divides body activities into four levels:

Level 1: Routine activities, including everyday activities like substituting walking for driving, taking the stairs, and housekeeping work.

Level 2: Aerobic or leisure exercises, including less-frequent activities that promote elevated heart rate. This achieves the same health benefits as in Level 1. Common Level 2 exercises include aerobic workouts, weight training, basketball, tennis, cycling and volleyball.

Level 3: Flexibility and muscle training exercises, which include stretching. Repetitive stretches can develop the motion range of specific joints with a focus on muscle endurance.

Level 4: Cease exercising. This level stresses the importance of rest. After exercising, everyone must rest.
Before exercising, one must also choose an activity level of suitable intensity and length of time. First, one's sustainable maximum heart rate (MHR) must be calculated: MHR=220 minus your age. Multiplying the MHR value by 0.6 is the minimum heart rate requirement; the maximum heart rate requirement is obtained by multiplying the MHR value by 0.8. An exercise that results in a heart rate within this range produces the highest exercise efficiency without overloading the heart.

To measure if you are exercising at the right intensity and amount of time, it is best to measure your heartbeat while you are exercising. Wear a watch with a seconds counter and take a pulse count every 5-10 minutes of exercise. While measuring the pulse count during a vigorous exercise, do not come to a full stop; instead, switch to a milder walk, then place your forefinger and middle finger on your neck artery and count the number of beats per 10 seconds. Multiply that number by six and you will get your pulse count. If that number is below or above the recommend range, adjust your intensity to within the suggested range. Please be sure to do one to two minutes of cool-down exercises at the end to allow your heart rate to return to normal.

South Taiwan fitness centers

Kaohsiung and Tainan have more health clubs and gyms than ever. The variety is vast, from enormous international health club chains, to cozy local neighborhood gyms. Each has its own unique advantages, so be sure to shop around.

Kaohsiung and Tainan have more health clubs and gyms than ever. The variety is vast, from enormous international health club chains, to cozy local neighborhood gyms. Each has its own unique advantages, so be sure to shop around.
Some of the more famous gym-and-fitness chains have yet to reach the south. However, Alexander Health Club, one of the industry's pioneers, has well-established branches in both Tainan and Kaohsiung. They can be found at B1, 117, ChengMing Road, Tainan City (tel: 06) 288-3338) and 5F, 10, FuShing 1st Road, Kaohsiung City (tel: (07) 229-6588). Muscle Asia Gym (www.muscleasia.com.tw), which claimed to be the first "American-style" gym in South Taiwan, has also been around for a while. The Kaohsiung branch (tel: (07) 332-8182) is at 2F, 176 SzWei 4th Road, near ChengGung Road. The Tainan branch (tel: (06) 241-1124) can be found on the 11th floor of the FOCUS Department Store, at 166 JungShan Road. Also in Tainan, there's MAX (5F, 177, ChangRung Road, Section 1, tel: (06) 236-9653), in the same building as the main Eslite Bookstore.
After hearing about these weight-loss exercises, diets and tips, are you tempted? Now is the time to act, so take the initiative and make this a slim, healthy and invigorating year.