How do I book a scheduled class?
 

Our online booking system allows you to register, log in and view class availability. If positions are available, you can make an online payment and secure a booking. If classes are full, you can join a waitlist, and automatically fill positions when they become available.

 
What do I wear?
 

Many people treat their workouts as a fashion parade, however it is important to wear correct clothing for the type of exercise being performed. Typically, shorts and a singlet/shirt for men, and shorts/leggings and shirt/tank top for women are suitable, with running shoes (or ‘five fingers’) required for all participants to give stability and grip. It’s best to aim for dri-fit or other sweat-wicking materials as much as possible, as opposed to heavier cotton shirts, which will become heavy when wet. You may be a little cold when you leave so think about bringing a light sports jacket and track-pants. Women should remember to bring hair ties and wear supportive tops for all exercise. It can be worthwhile investing into a ‘gym bag’ where you can keep all your essentials for daily exercise – water bottle, extra towels, training gloves, spare clothes and personal items.

 
What else do I need to bring?
 

You should hydrate at least an hour before and after exercise, and you should definitely bring a water bottle to The HIT Room. Water is available for sale in the studio, but if you fill a bottle and have this next to you at all times, you’re likely to drink more and therefore keep sufficiently hydrated.

 
Is there a minimum fitness level?
 

Group fitness is exciting and challenging, but is suitable for people of all levels. Our instructors will help newcomers at the beginning of classes, and ensure your workout is safe and injury free throughout. Classes incorporating weights and barbells are controlled completely by the individual, allowing you to start at an easy, comfortable level and add intensity once you feel confident.

For Personal Training, there is no minimum fitness levels – your trainer is experience and qualified to give you a complete assessment before starting any exercise, and will tailor the workout for your specific requirements.

Of course, it is important at all times to advise your instructor/trainer of any previous or current injuries, if you are pregnant, and if you are taking any medication. This will lead to a safer, more personalized service. Undertaking our high intensity training classes whilst pregnant should first be cleared by your physician.

 
What if I need to cancel a class or session?
 

We know that things do come up – accidents, sick children and last minute work call-outs, so we allow cancellations without penalty up to 12 hours before a class. To be respectful of those people on the waitlist who may have missed out, cancellations within 12 hours before a class will unfortunately forfeit the full class fee, or incur a two day reduction in package expiry date for unlimited class packages. You may cancel your class through our online booking system as a first priority, or if all else fails email info@thehitroom.com.hk. To preserve our trainers’ schedules, Personal Training sessions may be cancelled up to 24 hours before the session without penalty. Please contact your trainer directly for Personal Training cancellations.

 
What if I’m running late?
 

Our instructors and trainers will always aim to be punctual for you, and we would appreciate the same from our participants. However, in extreme circumstances you may enter a group exercise class up to 5 minutes late. To prevent injury, we cannot accept entry after this point, as warm-up tracks will be missed. For Personal Training sessions, there is more flexibility but you may usually expect your session to be reduced to fit inside the original scheduled timeslot (and remember – a quick message letting your trainer know you’re running late never goes astray!)

 
What happens during a Black Rain or T8 Typhoon signal?
 

If a Black Rain or T8 signal exists 1 hour immediately before your scheduled class or personal training session, cancellation will occur and full refund will be given.

 
How often should I exercise?
 

Exercise should be a daily occurrence and it is not uncommon for our instructors to train multiple times per day. At a minimum, however, try to add weights-based and high intensity training into your routine at least 3 times a week, and cardio training at least 2 times a week, to achieve your fitness goals in a reasonable time. Motivation is key to success, so keep your training programs varied throughout the week. Listen to your body – a little soreness is ok and you will learn to enjoy this feeling of achievement, but always seek advice if you are concerned or develop pain.

 
What should I eat before and after exercise?
 

This topic deserves an entire website of its own, however our basic guidance is:

  • Eat enough low GI foods to provide the energy required throughout the entire session, but do not ‘fill up’ or eat immediately beforehand as you may be asked to perform vigorous jumps, squats and/or other exciting moves!
  • If you are very hungry immediately before a class, have something light and simple which is essentially high in GI and low in liquid contents. A perfect pre-work out snack would be a small amount of plain oats with a few berries or half a banana.
  • Consume sufficient protein at all meals throughout the day – at least one-third of each meal should contain protein rich foods
  • Minimize high fat, highly-processed, and sugary foods and drinks at all times
  • Maximise ‘basic’ foods which are eaten in their raw state – unsalted/dry baked nuts, fruit and vegetables are always excellent snacks
  • Refer to our blog for plenty of nutritional and workout tips! Check out www.cindyreid.net at your leisure.