AfroWellness Exercise & Health Manual (For Members Only)

AfroWellness Exercise Clubs

At AfroWellness, we understand that, “Life is Energy in Motion or Life is movement, stagnation is slow & gradual death. “Rhythmical physical exercise is essential for the maintenance of normal body conditions of life. Lack of natural exercise is one of the chief causes of weakness and all degenerative diseases.

In recent years, the need for rhythmic exercise has been recognized even in times of critical illness & sickness. Physiological and occupational therapy are now recommendable standard procedures in all natural healing modalities to restore the use of muscles and nerves that have been injured by accumulated toxemias which results in all degenerative diseases or by accident. Patients with extreme tissue ailments are now advised to stay in bed for the minimum period considered necessary.

Our competent experts on the front-lines of Wellness, Health, Meditation, Yoga, Fitness, and Nutrition give advice from their practice. Here are our favorite insights that have most transformed the Afrowellness community & helped our clients heal naturally.

Welcome to AfroWellness Fitness clubs;

Always Remember, Progress Requires Continuous Learning Coupled With Patience…

Rewarding progress comes only when the body & mind are well set & ready, and no sooner. Even with complete dedication, it can sometimes take years to master new healthy techniques or move onto more advanced stages of our wellness programs. It’s easy to feel overwhelmed, embarrassed, or discouraged by mediocree. Unfortunately, your desire might outweigh your abilities.

But there’s nothing wrong with ambitions. Be patient while you master the basics in our clubs, this is the foundation of more complicated healthy and wellness practices. Turning your attention to your body posture, breathing, and mind will help build the strength and mental capacity that progression calls for, enjoy your time with us as it lasts.

Methods Of Exercise;

Several systems of exercise have been developed over the years, the most popular among them being the yoga system, but whichever system you choose to adopt, the exercises should be performed systematically, regularly and under proper guidance by a qualified AfroWellness practitioner. To be really useful, rhythmical exercise should be taken in such a manner as to bring into action all the muscles of the body in a natural way.

Brisk walking is one such model exercise. It is, however, so gentle in character that one must walk several kilometres in a brisk manner to constitute a fair amount of exercise. Other forms of good exercise are swimming, cycling, mountain climbing, horse-riding, badminton, tennis, foot & netball, basketball, organized marathon, etc.

Rhythmic exercise and Activity For corrective living;

In all AfroWellness programs, we take measures to help our AfroWellness team & clients understand the basic difference between exercise and mechanical activity/ labor. While both are important as they are involved in vital physiological body movements, they vary in the degree of effectiveness and benefits.

Both employ the body in voluntary movement. Mechanical activities uses the body to a limited degree and generally to achieve a specific purpose for the necessity of earning a living in our modern society while Rhythmic exercise employs the body over the widest possible range of movement for the particular purpose of maintaining or acquiring muscle tone and control with maximum joint flexibility.

Mechanical activity involves the passive use of our bodies & requires less physical effort and often less conscious effort once the routine has been established. Rhythmical exercise demands considerable physical effort and is more beneficial as mental concentration & focus is simultaneously employed.

General Precautions;

On Health: Our rhythmic exercises are not organized for people suffering from any ailments; new subscribers & members are required to fill out our AfroWellness Health Form that conforms to our rhythmic fitness & wellness programs.

On Timing: Vigorous exercise of any kind done within our fitness club, should not be taken until a time lapses for an hour and a half after eating, or immediately before meals.

On Patients: Diseased or weak patients and those suffering from serious chronic diseases like cancer, heart diseases, tuberculosis and asthma should not undertake our vigorous exercise except under instruction & the supervision of a qualified AfroWellness physician/ practitioner.

On Feeling Tired: If exercising makes you tired, stop immediately & seek our holistic health practitioner for advice. The purpose of our rhythmic exercises should be to make you feel refreshed and relaxed and not tired.

Our AfroWellness fitness Model Plan;

The most important rule about the AfroWellness fitness plan is to start with very light rhythmical exercises and to increase the effort in gradual and easy stages over a period of not less than 21 days. The sense of AfroWell-being will begin almost immediately after a few weeks of consistent persistence; your AHC wellness instructor will be guiding you on how to follow through the AfroWellness fitness program.

One can start off with a brisk walk for 15 to 20 minutes. A comfortable sense of tiredness should be the aim. It is valueless and possibly harmful to become exhausted or seriously short of breath. Perhaps, one should aim at activities which need about two-thirds of one’s maximum ability. One way to assess is to count your own pulse rate. Counting of pulse is quite easy.

Your AHC Wellness Instructor will be able to take you through this experiment; Feel the pulse on your left wrist with the middle three fingers of your right hand. Press just firmly enough to feel the beat easily. Now count the number of beats in 15 seconds, with the help of a stop watch & with clear second reader timer, calculate your rate by multiplying by four.

At rest heart beats are 70 to 80 times a minute. This rate increases during rhythmical exercises. Really vigorous can produce rates as high as 200 beats per minute or more. Reasonable aim is to rhythmically exercise at about two-thirds of maximum capacity. It follows that heart rate should be about 130 per minute during and just after exercise. Always avoid over-exertion and never allow your pulse go above 190 per minute minus your age.

Know The Benefits Of Our AfroWellness Fitness Programs;

Systematic & Rhythmical physical exercise has many health benefits, the more important benefits are mentioned below;

Other well-known benefits include but not limited to the following;

Exercise promotes longevity; the less active persons are, they stand a three times higher risk of suffering a fatal heart attack or clogged artery than those who work out routinely. Medical review of fatal heart attacks or clogged arteries reveals that the less active people are, they stand a three times more risk to die unexpectedly and rapidly within an hour after the attack or clogged arteries.

Hypertension risk; the lack of physical fitness leads to hypertension, but the physically fit are less likely to develop hypertension. Exercise increases calorie output; the body fat can be reduced by regular exercise. It is therefore, useful for weight reduction in conjunction with restricted and planned out food intake.

Calories usage; up to 15 hours after vigorous exercise, the body continues to burn calories at a higher rate than it would have without exercise.

Obesity & cholesterol reduction; moderate physical exercise has been found to be accompanied by less obesity and lower cholesterol levels. Stress management; Regular exercise plays an important role in the fight against stress. It provides recreation and mental relaxation besides keeping the body & mind physically fit. It is nature’s best tranquilizer. Chronic fatigue caused by poor circulation can be remedied by undertaking some exercise on a daily basis. It helps relieve tension and induces sleep.

Increased energy utilization; moderate physical exercise at the end of the day can bring a degree of increased freshness and renewed energy.

Overcoming depression; exercise also plays an important role in the treatment of depression. Exercise produces a chemical and psychological change that improves your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins (mood-affecting brain chemicals). It gives a feeling of accomplishment and thereby reduces the sense of laziness.

Persistent Progress With Our Programs;

There are times in life meditation or in yoga, when we’re unsure about how to move forward; when we feel disconnected from our true selves. These times of ambiguity or challenge can be accompanied by a tendency to drift from our regular practices or to switch back and forth between fitness clubs. Receiving conflicting advice can inhibit you from progressing, we encourage you to maintain a consistent practice with our club programs, to build progress over time.

“By staying with AfroWellness Clubs, practicing a specific program, and concentrating the mind in only one direction—those kinds of difficulties are less likely to arise and can be more easily overcome if they do. Instead of fearing challenges? Face them head-on with consistency.

Advice From Our Expert;

Eat Whole, natural raw organic foods; Healthy eating doesn’t have to be confusing. Clean eating is fairly simple. It’s all about focusing your diet around one-ingredient whole foods—a full apple, an avocado, raw tropical fruits & green vegetables. Eating foods in their original raw state helps your body naturally rejuvenate, detoxify, manage blood sugar levels, and fill up with vitality without overdoing it. Simplicity is key. Focus on recipes such as salads, soups, and bowls that call for whole raw foods that promote both health, well-being, and longevity.

John Nkanzi
Wellness Expert
  • If you have any questions concerning our AHC fitness program, fill out the form below;
  • AHC Disclaimer*

  • The contents of this website, blogs, and the newsletter are gleaned from our experiences and observations as natural healers or natural therapist practitioners, they’re meant only for educational purposes and not intended to replace medical advice, consultations, or treatment of any kind.
  • We recommend you see your professional health care provider if you suspect you have an illness or disease of any kind. We are not medically trained from the conventional schools of medicine, but we practice alternative medicine for herbal products & food supplements. Please, we don’t imply that we know what is best for someone else’s body or overall health, ultimately each of us is the only one who knows what’s best for us.
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