Workout Tip: 10 x Staying Cool in Rotterdam

15 August, 2018 • Tags: ,

Bootcamp, boxing, pilates, CrossFit… you probably tried all of our classes at least once. Are you ready to work your strength and your condition all at once? Go for a swim, because we got like 500 new meters of pool in Rotterdam!

Zwemmen Rotterdam

Swimming as a workout

Swimming is fun (we think) and a super healthy full body workout (proven). You’re not only doing your cardio, but you’re using almost every muscle in your body when you’re practicing front crawl or breaststroke. And just when you think it doesn’t get any better: half an hour of swimming equals an hour of working out on dry land. Do you prefer to relax? Well, even then swimming is perfect.

Swimming in Rotterdam

With ten(!) new pools to visit in Rotterdam, it’s getting very easy to cool down at one of 14 awesome swimming locations! Let’s go: after practicing your butterfly stroke (or just some laps of oldschool breaststroke) you can rest for a little in the whirlpool of zwembad Afrikaanderplein.nagenieten in het bubbelbad. For hardcore swimmers zwemcentrum Rotterdam is like heaven on earth with the 50 meter pool. You can also join some new classes like floatfit and aquajump. Zwembad Hoogvliet is the kind of pool that brings back the child in you. Hello, inflatable slides, balls and bubble baths. You can do laps in the competition pool as well. Or you could just throw yourself off the awesome slide at sportcentrum De Wilgenring. Working your condition can be done best at zwembad Overschie. Fancy something other than swimming laps? Then go for aquajogging at zwembad IJsselmonde or treat yourself with a full workout and join Aquazumba or Aquafit at Sportcentrum West. A swimming sesh at the brand new sportcentrum de Rozenburcht is ideal for swimming laps to release all of the work stress or to get rid of that stupid hangover.

Nope, that’s not all, there’s also two outside swimming venues:

  • Dive into the heated pool while getting some fresh air at zwembad Pernis!
  • A heated outside pool and a tanning lawn are everything you need for your staycation, so bring your swimming gear to  buitenzwembad Hoek van Holland.

We know, you’re completely baffled by this huge number of swimming pools! Our tip for taking it slow is, ofcourse… swimming in Rotterdam. See you at the pool! 

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Get Back In Shape: How exercise can keep your heart healthy

8 March, 2017 • Tags: , , , , , ,

Exercising is great for our physical and mental health, but how exactly can make sure we have a healthy heart? Firstly, our heart is our most important muscle, so knowing how to take care of it is vital for optimal well-being. That’s why we should be completing moderate to high-intensity training multiple times a week. This is proven to be beneficial to our health as it reduces bad cholesterol and breaks down unwanted fat in our system. Hence, there are certain types of exercise we should be doing that are especially effective at keeping your heart healthy and happy.

rowing machine

Interval training

First and foremost, high intensity training is a great way to get that blood pumping and increase our heart rate while simultaneously decreasing our risk of heart disease. You can implement interval training into your workout or training session easily. Do this by performing at a high intensity rate for a set time and alternating with rest intervals. Furthermore, a great way to get motivated to do high intensity training is through a class or training in a small group. So try a circuit training or a hit class to start keeping your heart healthy! On the other hand, if you are more of a runner try mixing your routine with sprints and rest intervals. The most important thing is to push yourself hard enough so that your heart rate is up and you’re sweating.


Swimming is a great, whole body workout which doesn’t strain your joints. Although, leisure swimming is not as intensive as lane swimming, so hit the fast lane. Try to complete 8-12 lengths, switching between strokes. To make it even more challenging, make a fist with your hand instead of an open palm. This technique makes you work that little bit harder to reach the wall each time and helps build muscle. Just don’t forget to come up for more air!

Strength training

Strength training is also a type of interval training but specifically focuses on using weights. This type of training tires out muscles, building strength, stability which keeps your heart healthy! You can hit the machinery in the gym or join a class such as Bodypump or slow it down with Pilates, which is really good for strengthening your core and correcting your alignment.

Lastly, combining these elements into your workout routine will help you on your way to a healthy heart. Make sure to choose activities that you enjoy, so when you push yourself that little bit further you don’t quit! If you don’t like the vibe of a certain location or class just try another one until you find the right workout for you. After all, a healthy heart is key for a happy you, inside and out.

Try out some of these locations where you can swim, or take part in high intensity and strength training:

Amsterdam: Sportfondsenbad Oost, Shape All In

Den Haag: Njoy Fitness Den Haag, BodyFlex 100% Catharina

Utrecht: StabilityForYou, All Inn Fitness and Health

Rotterdam: CrossFit HofpleinRecreatiecentrum Oostervant

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