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About Total Woman
Total woman gym is a full service women only gym located in Belgravia in the capital city Harare. About Total Woman
Total woman gym is the first full service women only gym in Zimbabwe.

It was established in 2006 and it is dedicated to helping women achieve their health and fitness goals. The idea was born out of the realisation that diseases like hypertension, diabetes, cancers and stress, among others are on the increase particularly in women. These being lifestyle diseases, are known to respond favorably to a healthy lifestyle comprising exercise and healthy eating. Total woma

[05/07/14]   If you are having difficulty coping with your pregnancy or you have
questions concerning labour and birth, try our antenatal
classes which will help you to prepare and also give answers to all questions
and concerns. Classes focus on many issues including exercise, diet,
problems expected and encountered during pregnancy and how to resolve
them in a manner that is safe for both the mother and the child. It brings
together professional help from Physiotherapists, fitness trainers, Midwives
and Dieticians. It is a group session approach that allows you to interact
with other pregnant women and share your experiences.You also have an
opportunity for consultation and treatment where necessary.Antenatal
classes are on every Saturday at 10:30 at Total Woman Gym. Call to
register so you can be a part of this experience

[03/17/14]   Did you know?
Saunas and sweat lodges developed independently in very diverse cultures, from Finland to Native America to Russia and beyond. People have promoted sweating throughout the world for many reasons, including health maintenance, detoxification, and spiritual rituals. Indeed, the health benefits of saunas are numerous.
Today saunas and steam rooms are still popular places to relax and revitalize, seen by many as an opportunity to rid the body of toxins by sweating them out. But this is only part of the picture.
First off, it has to be mentioned that inducing a sweat isn’t good for everyone. People who are thin or frail, have a history of fainting or dizziness, have very low or high blood-pressure, and/or those who already sweat easily may not benefit from the fluid depletion that is inherent in sauna usage. Sauna’s should not be used during pregnancy or me********on. There is also concern for growing children who may find high-heat detrimental to their well-being. Generally, sauna’s should not be used by children younger than 14 years of age.
Lastly, saunas should not be used more than once a week. This is because sweat is related to the Heart in Chinese medicine, and excessive sweating can deplete Heart energy, potentially leading to insomnia, restlessness, palpitations, and other dis-harmonies throughout the body and mind.
When saunas are discussed, detoxification is the first, and often only, benefit that’s mentioned by enthusiasts. But when it comes to the health benefits of saunas, detoxification is actually a secondary benefit, while surface stimulation is the most important one. Unfortunately, most people who go to the sauna neglect some very important steps to enhance the opening and closing of the pores and therefore only reap partial benefits.
Our bodies are miraculous machines. We are assaulted by germs and viruses everywhere, and even cancers cells are produced and eradicated on a daily basis. Yet most of us aren’t sick all the time. This is because our bodies inherently know how to stay balanced and fight off disease.
Thus, if an individual eats a fairly balanced diet and exercises on a regular basis, there is usually no need for detoxification except in acute cases, like the onset of a cold or flu. Notwithstanding, it’s a good idea to take advantage of every opportunity we have to boost our immune response, especially in times of extreme temperatures. When it’s cold outside, correct sauna protocol that focuses on the surface of the body is especially pertinent.
How to take full advantage of your sauna experience: When you first enter the sauna it feels pleasantly warm, but after a few minutes you start to feel hot, sometimes even to the point of discomfort. If you feel at all dizzy, short of breath, or anxious please leave the sauna as it probably isn’t right for you. But if you just feel really hot, start brushing, lightly scratching, or tapping your skin on your arms, legs, belly, and back. Pretty soon you’ll start sweating and your body will cool slightly. When you start sweating it means your pores are open and the blood is at the surface, which is a great mechanism for toxins to leave your body. You can stay in the sauna as long or as briefly as you like after you start sweating.

But then comes the important part:
When you leave the sauna it is absolutely necessary to immerse yourself in cold water in order to close your pores back up and reinforce your body’s natural defense mechanism.

Think of it as boot-camp for your immune-system. This is especially important in the fall and winter months when cold winds can more easily attack your body and throw it off-balance, making you more susceptible to becoming sick. It may not sound pleasant, but after a few times you’ll get used to it and you’ll feel great afterward.
When you immerse yourself in cold water after sweating in the sauna, you are also guiding the blood that came to the surface in the heat back into the core of your body, so you will actually lose less heat, stay warmer longer, and keep your vital organs happy and functioning at the same time. You can then relax outside of the sauna for about the same amount of time you were in sauna as your body prepares itself for another round. Feel free to enjoy a warm foot-bath or wear cozy socks while you lounge to keep your feet warm. Three rounds are typical for the sauna ritual, but you can increase or reduce this as you like.
How to mimic a sauna at home:
When time and money are limited you can still train your body’s defenses at home. To do this, take a very hot shower or bath and brush your skin to stimulate the blood to the surface and induce sweating. Then immerse yourself in very cold water to bring the blood back to the core. If you still feel cold you can finish with a quick warm rinse and still gain the benefits.



1. It's good for your heart

"Even a moderate amount of exercise helps your heart," says Dr William Kraus, associate professor of medicine at Duke University Medical Centre, in an article published in The New England Journal of Medicine. "Some exercise is better than none and more is better than less."

Exercise reduces LDL cholesterol, the kind that clogs arteries. It also reduces your blood pressure, relieving stress on your heart; improves your insulin sensitivity; improves heart muscle function; and blood flow and diminishes the chances of developing blood clots. These findings have been corroborated by a host of studies over the years.

2. Exercise promotes weight loss

Research has shown that to manage weight, you should exercise energetically for at least 30 minutes a day. You can also do an hour of intensive exercise every second day if this fits into your schedule more easily. Be consistent and be regular. Do those one-hour exercise sessions three to four times every week, not just one week a month, and you will achieve the result you desire - to lose weight and keep it off, says Dr Ingrid van Heerden, registered dietician.

3. Exercise prevents osteoporosis

Exercise, together with a healthy calcium intake, builds strong bones. Weight-bearing exercises, like running, walking and weight-lifting, help lower your odds of getting osteoporosis as you grow older, according to experts.
Ideally, you should start when you're young, but it's never too late to pick up the habit. Even a brisk walk can help, say metabolic disease specialists.

4. Exercise lowers high blood pressure

Exercise is good for your blood pressure - no matter your age, weight, race or gender. And it really doesn't matter whether you get exercise from a brisk walk, a fast run or a few laps in the pool; the results are equally good.
The studies on which these findings were based used "aerobic" exercise - activities that increase heart rate and improve the body's ability to use oxygen. Most of the studies involved participating in one or more aerobic activity for 20 - 30 minutes per session, several times a week.
On average, exercise helped study participants reduce systolic (top number) pressure by nearly 4 mm Hg, and diastolic (bottom number) pressure by slightly more than 2.5 mm Hg. But experts caution that those with extremely high blood pressure should not rely on exercise alone to control hypertension.

5. Exercise is an excellent de-stressor

It's general knowledge: exercise counters stress and depression. But exactly how and why does this work?
Exercise acts as a temporary diversion to daily stresses and it improves self-esteem. Increased core temperature during exercise may lead to reduced muscle tension and favourable alterations in brain neurotransmitters. Mood improvements may also occur due to the increased secretion of endogenous (internal) opiates, e.g. endorphins. Psychological changes may occur because of changes in norepinephrine, dopamine and serotonin, all hormones which can affect mood and anxiety levels.

6. Exercise prevents colds

One doesn't automatically associate regular exercise with a reduction in the number of colds people get. But researchers from the University of Carolina found that people who exercised regularly were 23% less likely to get colds than those who exercised less. And if those who exercised got colds, the symptoms disappeared more quickly than in the study participants who did little exercise.
Health experts believe that exercise spikes the immune system for a few hours each day, helping to ward off colds. Thirty minutes of brisk walking is enough to make you reap the benefits of exercise.

7. Exercise reduces the severity of asthma

Many people who suffer from exercise-induced asthma, understandably try to avoid exercise. But sports medicine specialists say it's possible for asthmatics to continue exercising if they use preventive medications wisely and avoid certain triggers that exacerbate attacks. Exercise-induced asthma can be made worse by cold, dry air or air containing high levels of pollen or pollutants. The extra effort made to stay fit pays off in fewer or milder asthma attacks overall and a need for less medication.
Experts recommend swimming as one of the best exercises for people with asthma.

8. Exercise reduces diabetic complications

Lifestyle factors have a huge impact on certain conditions – and diabetes is one of them. Exercise can help to reduce your insulin requirements, lower your cholesterol levels and high blood pressure, and in the long term can reduce the development of heart disease and stroke. This is important because diabetics have a higher risk of developing heart and circulatory problems. Exercise can also promote weight loss, improve circulation and reduce stress levels (raising your glucose level).

9. Exercise promotes a healthy pregnancy

Although exercise might be risky in some cases, the benefits of exercising during pregnancy generally far outweigh the risks and some women can even exercise up until the third trimester. Relaxation exercises, Kegel exercise that strengthen the pelvic muscles and back exercises are all important for pregnant women.

10. Exercise plays a role in preventing cancer

At least 35% of all cancer deaths may be related to overweight and lack of activity, the Seattle Cancer Research Centre has found. Exercise is believed to speed the passage of food through the colon, thereby reducing the amount of time that any toxins are in contact with the body. Overweight people also tend to have more insulin, which promotes the growth of tumours. For women, exercise reduces the level of oestrogen, a hormone linked to breast cancer.

11. Exercise has anti-ageing effects

Exercise enhances blood flow to the brain, possibly reducing risk of stroke. It also improves reasoning and memory.
Regular exercise arouses the brain and slows down degeneration of the central nervous system, which leads to slower reaction times and poorer coordination.
Exercise also increases strength and size of muscles and improves lung function. Regular exercise can reduce body fat and lower the risk of chronic lifestyle diseases in the elderly. Recent literature suggests that the greatest threat to health is not the aging process itself, but rather inactivity.

12. Exercise promotes brain health

If you thought exercising your brain meant only doing a few crossword puzzles or learning a language, you may be wrong – rather put on your walking shoes and get moving. This was the finding of researchers from the University of Illinois.
Their study found that the brain responses in active seniors were comparable to those of young adults.
It is thought that exercise increases the flow of blood to the brain, just as it improves circulation to the heart and the rest of the body. Activity also stimulates the growth of nerve cells in the part of the brain involved in memory.

13. Exercise is great for your s*x life

The medical research points towards it: the fitter you are, the better your s*x life is.

The reason seems to be two-fold: psychologically you feel better about yourself and more inclined towards s*x, and physically, being fit improves libido, blood circulation and s*xual functioning.

It has been said before that the brain may be the most important s*xual organ. This is because stressed, anxious and depressed people are usually unable to enjoy a healthy s*x life. Additionally, people with a bad body image do not feel good about their bodies and often avoid s*x or are unable to truly enjoy it.

According to the American Council on Exercise (ACE), being physically active can be “a natural Vi**ra boost”. “Men and women who exercise regularly are going to have increased levels of desire. They’re going to have enhanced confidence, enhanced ability to achieve or**sm and greater s*xual satisfaction,” says Cedric Bryant, the council’s chief exercise physiologist.

14. Exercise improves sleeping patterns

Relaxation exercises will help you to ease tension and relieve headaches, backaches and insomnia. Exercise releases the body's own painkillers, called endorphins, into your system. It also helps you to gain a sense of emotional wellbeing and a feeling of being more in control.
Exercise during the day promotes the onset and quality of sleep, according to the South African Memory Resource Centre. But you need to exercise at the right time: the ideal time for exercise is in the morning. Exercising late in the day can contribute to sleeplessness, because exercise causes an increase in your body's energy.

15. Exercise combats impotence

If you stop and think about it, it makes sense - increased circulation as a result of exercise should result in lower levels of impotence, as getting an er****on is dependent on the efficiency of blood circulating to the p***s.
"Losing weight, stopping smoking and doing more exercise are associated with better s*xual health," says Dr Andrew McCullough, director of Male Sexual Health, Fertility and Microsurgery at New York University Medical Center in New York City. "We talk so much about treating, treating, treating. Here we're beginning to see an increasing body of evidence that we can modify the appearance of this by changing lifestyle."

16. Exercise helps prevent stroke

Need another reason to make good on that long overdue promise to get more exercise? It can dramatically cut your risk of stroke.
"Highly active" people had a 27 percent lower risk of having a stroke or dying if they had one, compared with sedentary folks. And people who were "moderately active" had a 20 percent lower risk.
These findings are based on a review of 23 international studies that appear in the October issue of the journal Stroke, the Associated Press reports.
Jogging 15 to 20 minutes a day most days would qualify as highly active. Brisk walks of 30 minutes a day on most days would qualify as moderate activity, the AP says.

17. Exercise is good for mind and soul

In a synopsis on “Exercise, Fitness and Mental Health” (1990), sports psychologist D.R. Brown summarised the possible beneficial effects that exercise has on mental health. These include the following:
• Exercise may act as a temporary diversion to daily stresses.
• Exercise provides an opportunity for social interaction that may otherwise be lacking in an individual’s life.
• Exercise provides an opportunity for self-mastery. Increasing fitness or improving body composition and other health parameters may improve an individual’s self-esteem.
• Increased core temperature during exercise may lead to reduced muscle tension or alterations to brain neurotransmitters.
• Mood improvements may occur due to the increased secretion of endogenous (internal) opiates e.g. endorphins
• Psychological changes may occur due to alterations in norepinephrine, dopamine and serotonin, all hormones which can affect mood and anxiety level.

18. Exercise improves oxygen and nutrient supply to all cells in your body.

An American study indicates that ‘80-plus-ers’ can dramatically improve their health by exercising a few times a week. If this is true for elderly people, it certainly is for the younger set as well.

Exercise improves the body's utilisation of oxygen, and lowers systolic blood pressure (high pressure is a dangerous condition common in elderly people).
Positive results were obtained from the 22 elderly people (80 years and older) who took part in the study at the Veterans Affairs Ann Arbor Healthcare System in Michigan.

19. Exercise allows you to improve muscle strength, joint structure and joint function

Strengthening exercises increase not only muscle strength and mass, but also bone strength, and the body's metabolism.
A certain level of muscle strength is needed to function every day and do things such as walking and climbing stairs. Strengthening exercises increase this muscle strength by putting more strain on a muscle than it is normally accustomed to receiving. This increased load stimulates the growth of proteins inside each muscle cell that allow the muscle as a whole to contract.
Exercise can promote joint health for everyone, but particularly for people who suffer from arthritis. Arthritis is a general term for over 100 different conditions that cause pain, stiffness and often inflammation in one or more joints. Exercise can reduce some arthritis symptoms and improve joint mobility and strength.
Osteoarthritis is the most common form of arthritis. Normally, the two bones of a joint are cushioned with a strong flexible tissue called cartilage. In osteoarthritis, the cartilage deteriorates, causing pain and stiffness.
Cartilage doesn't have a blood supply; it relies on synovial fluid moving in and out of the joint to nourish it and take away waste products. Exercise helps this process.

20. Exercise helps to manage arthritis

Regular, intensive exercise for patients with rheumatoid arthritis builds muscle strength and aerobic capacity, improves the ability to do daily tasks and fosters a sense of well-being.
That's the conclusion of a study by Dutch researchers who tracked 300 people with rheumatoid arthritis (RA) for two years. About half the patients participated in a one-hour exercise regimen twice weekly; the rest received traditional treatment, including physical therapy, if prescribed by their physicians.
The findings, appearing in journal Arthritis & Rheumatism, suggest high-intensity exercise programmes can benefit many RA patients, says researcher Dr Thea Vlieland of Leiden University Medical Centre.
The positive effects on muscle strength and aerobic capacity could be translated into an improvement in the activities of daily living, and this is what really makes a difference in your life, Vlieland says.



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