While engaging in sports and exercising is a healthy activity, there are some general guidelines we would like to bring up to you for your safety. If you have read the guidelines below and found that some do indeed, relate to you. Please take necessary corrective measures so that you can continue enjoying our facilities at 4ward Fitness.
Meals before workout
Please ensure that you have eaten appropriately before your workout. As your body requires energy during strenuous movements, working out on an empty stomach may have a negative impact on your blood glucose levels and may cause dizziness or weakness during the workout. Ensure that you have consumed sufficient portions of Carbohydrates, Fats, and Fiber during your pre workout meal and allow 30 minutes for gastric emptying before coming to 4ward Fitness.
Personal belongings and locker
Please keep your personal belongings with you, DO NOT store the valuable personal belonging in the locker. When you unlock the locker, please be aware of the locker number to prevent misunderstanding.
If you are running on the treadmill, please ensure that you are wearing proper running shoes. Also make sure that the emergency cord is attached to your clothes to allow for the machine to turn off immediately in the event you fall or slip.
On the gym floor
The gym floor can be a hazard if one is not careful. Watch out for weights that may be left on the floor or loose functional training equipment that can also be a tripping hazard. If you are lifting heavy dumbbells or barbells, ensure that you have somebody support or “spot” you when you are lifting and always remember not to push past your limits without the assistance of a personal trainers. Ensure that you are wearing sports shoes to prevent any injuries resulting from falling weights.
Small Group Classes
Small Group Classes are great for working out with friends and colleagues. Before the group class starts, please make sure you inform the instructor of any current or old injuries you may have. You may also want to tell the instructor if you are currently taking any blood pressure or heart related medication so they can keep an eye out for you during the class. Have fun but be safe!
Using the Sauna
When utilized correctly, the dry heat in the sauna will help with alleviating muscle tension. However, there are certain circumstances when you should not be using the sauna which including times when if you are feeling sick, nauseous, dizzy or generally unwell, and during the times when you are under the influence of alcohol. These are potential life-threatening situations. Should you feel unwell when you are in the Sauna, please press the red emergency button for immediate assistance.
If you feel unwell during your workout session, stop your workout immediately and make sure you contact one of our staff members. If you have difficulty breathing or if you feel dizzy, please take a seat immediately. If symptoms persists, the Assistant General Manager on duty will be on site to assist you seek further medical attention as deemed appropriate.
First Aid Box
We have a fully equipped first aid box that is situated at the front desk. Please do not hesitate to contact our staff if you need immediate medical attention.
Before you start any workout routine, please consult with your family doctor to see if you are indeed fit for exercise. There may be an underlining condition that you are not aware of, or perhaps an old injury that may flair up and cause discomfort, so do check with your doctor and obtain a green light.
Automated External Defibrillator (AED)
To ensure members' safety, 4ward set up an Automated External Defibrillator(AED) to handle emergency condition. All the frontline staffs in 4ward had attend the training course of AED, responsible to deal with the urgent case.
Automated External Defibrillator(AED) can detect patience‘s heart rate, when Ventricular fibrillation and Ventricular tachycardia are noticed, electric wave will be release to reboot the heart muscle to be standardise.