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FREQUENTLY ASKED QUESTIONS

15 weeks program , broken down into 5 phases. Each building upon the last to get you stronger and better. Our programs are designed to help you train smarter and effectively so that you no longer have to worry about the calories.

With 4 Strength , 2 Conditioning and 1 Core session a week, our 55-minute programs take a focus-driven approach using only the required effective training dosage to get you stronger, leaner and fitter. With a dynamic blend of training styles, we offer a holistic approach to fitness that includes improving strength, conditioning, mobility, stability and endurance. But we’re more than just a gym – we’re a community that believes in the spirit of “work hard, play hard.” When you join us, you’ll work hard to achieve your goals, but you’ll also have fun along the way.
Come sweat, laugh, and enjoy better health and wellbeing with us.

Don’t worry! We welcome beginners and have a lot of them. While we don’t have a beginner’s class, we look after all of our first-timers in every class.
To make the most of your first class, we recommend arriving on time so we can explain the workout and introduce you to your instructor.

CAVO’s  classes are created for individuals to challenge themselves while having full grasp of the training objective and focus.If you are uncertain on the heaviness of your weights that you should go for, let us first help you with understanding the movement before making a recommendation.
Quality over quantity.

We don’t have a regularly scheduled beginners class, but first-timers get looked after in every class. Just make sure you arrive on time for your first class, and we’ll make sure to give you extra attention. Alternatively, you may consider our personal training sessions as a kickstart.
Click here to book a discussion with us.

We recommend 2 Strength , 1 Conditioning and 1 Core, if you’re committed to seeing a real change in your body and your energy levels.
If you’re just starting out. Listen to your body — if your muscles are very sore, give them time to repair.

If you are following our recommendation above, you should start to see & feel a change in your body in 2 weeks .In 2-3 months, you’ll probably need to start changing your wardrobe. And in 5-6 months, you no longer feel concerned about how others will look at you because your confidence level by then will be fully-charged.

Our programs are designed to help you train smarter and effectively so that you no longer have to worry about the calories because then you’ll learn that calories are no longer woes but allies in helping your body to perform and recover optimally.

Yes. “The rich don’t work for money. They make money work for them.” The same logic can be applied in the correlation of weight training and weight loss.
At CAVO , we help you put all your “calories” into the right investment so that your muscles will grow and eventually make them work hard for you,

It depends on how you define fun. To us, it’s only fun when you become good at it and that’s exactly what we are good at.

For optimal growth of muscle, having adequate training volume and recovery duration is paramount and therefore we want to ensure you have enough time to recover after getting the optimal dosage in.

Everyone has their own definition of an ideal body and figure, all of us have something about our appearance we’d like to focus more and build on.

1. How is your program different?

15 weeks program , broken down into 5 phases. Each building upon the last to get you stronger and better. Our programs are designed to help you train smarter and effectively so that you no longer have to worry about the calories.

With 4 Strength , 2 Conditioning and 1 Core session a week, our 55-minute programs take a focus-driven approach using only the required effective training dosage to get you stronger, leaner and fitter. With a dynamic blend of training styles, we offer a holistic approach to fitness that includes improving strength, conditioning, mobility, stability and endurance. But we’re more than just a gym – we’re a community that believes in the spirit of “work hard, play hard.” When you join us, you’ll work hard to achieve your goals, but you’ll also have fun along the way.
Come sweat, laugh, and enjoy better health and wellbeing with us.

2. Will I be okay if I’m a beginner or not already in shape?

Don’t worry! We welcome beginners and have a lot of them. While we don’t have a beginner’s class, we look after all of our first-timers in every class.
To make the most of your first class, we recommend arriving on time so we can explain the workout and introduce you to your instructor.

CAVO’s classes are created for individuals to challenge themselves while having full grasp of the training objective and focus. If you are uncertain on the heaviness of your weights that you should go for, let us first help you with understanding the movement before making a recommendation.
Quality over quantity.

3. Do you have a beginner’s class?

We don’t have a regularly scheduled beginners class, but first-timers get looked after in every class. Just make sure you arrive on time for your first class, and we’ll make sure to give you extra attention. Alternatively, you may consider our personal training sessions as a kickstart.
Click here to book a discussion with us.

4. How often should I go?

We recommend 2 Strength , 1 Conditioning and 1 Core, if you’re committed to seeing a real change in your body and your energy levels.
If you’re just starting out. Listen to your body — if your muscles are very sore, give them time to repair.

5. How long will it take to see results?

If you are following our recommendation above, you should start to see & feel a change in your body in 2 weeks .In 2-3 months, you’ll probably need to start changing your wardrobe. And in 5-6 months, you no longer feel concerned about how others will look at you because your confidence level by then will be fully-charged.

6. Can I burn a lot of calories through your classes?

Our programs are designed to help you train smarter and effectively so that you no longer have to worry about the calories because then you’ll learn that calories are no longer woes but allies in helping your body to perform and recover optimally.

7. Will weight training really help me lose weight and get fit?

Yes. “The rich don’t work for money. They make money work for them.” The same logic can be applied in the correlation of weight training and weight loss.
At CAVO , we help you put all your “calories” into the right investment so that your muscles will grow and eventually make them work hard for you,

8. Is the workout in CAVO fun?

It depends on how you define fun. To us, it’s only fun when you become good at it and that’s exactly what we are good at.

9. Why do days of the week focus on different muscle groups?

For optimal growth of muscle, having adequate training volume and recovery duration is paramount and therefore we want to ensure you have enough time to recover after getting the optimal dosage in.

Everyone has their own definition of an ideal body and figure, all of us have something about our appearance we’d like to focus more and build on.

1. Do you offer a special rate for first timers?

Yes. click here to enjoy a special rate for your trial pass.

2. How do I pay online?

Register for an account if new, or login and add your credit card. We’ll save it for future purchases. Alternatively, you can download our “CAVO Fitness” App for a mobile-friendly experience.

3. How can I see how many classes I have left on my package?

Sign into your account — you’ll see all of your account info there.

4. What options do I have for buying classes?

You have two options — buy packs of classes or sign up for a membership, depending on how far you wish to take your fitness goals with us.

We recommend the credit packs if you want flexibility or if you wish to share with somebody. Use your classes whenever it suits you.

We recommend membership If you want to reach your goals faster, decide how many times you’ll come per week and sign up for a membership that matches up with your goals. These will also give you the best bang for your buck.

5. How do memberships work?

Choose between three times a week or unlimited. The more you commit, the more you save. You can even add-on personal training sessions for a small top-up.

6. Can I transfer or share my class package or membership?

Absolutely! Individual classes (or classes purchased as part of a class package) can be shared amongst clients. Memberships, however, are non-shareable and non-transferable.

7. Can I freeze my membership?

Sure! You may log-in to your account and cancel the auto-renewal function before the next billing window.

1. Can I book online?

Yes.You may start booking your first session once you purchase a trial pass / credit pack / membership.

Alternatively, you can download our “CAVO Fitness” App for a mobile-friendly experience.

2. What is your cancellation policy?

Reservations will be open 7 days prior to the class / personal training session. All we ask is that if you are not going to be able to make the class, you cancel at least 6 hours prior. This allows other members to get that time slot if you can’t make it! Anything canceled later than 6 hours before class starts is a late cancellation, and you do forfeit the class / personal training session. If you late-cancel under your class membership , a late cancellation fee of $15 will be applied.

3. What if I miss a class?

If you book a class under your membership and don’t show up, we charge you a no-show fee of $20. If you have a class package, unfortunately, you lose your class. We know you’d never miss class on purpose and we’ll be super bummed not to see you there.

4. What if I miss a personal training appointment?

If you book an appointment under your membership and don’t show up, unfortunately, you lose your session. We know you’d never miss class on purpose and we’ll be super bummed not to see you there.

5. How far in advance can I reserve my class?

Seven days. Act fast if you want that time slot that works best for you.

6. What if I’m there less than 5 minutes before class start or late to class?

Every session our Coaches strive to give their utmost in helping members walk out of the studio feeling proud and productive of their workout session and it is usually the first 12 minutes where they share their tips and tricks for each exercise to help you get the most of your reps.

During every session, our Coaches will diligently watch over everyone’s form and safety. It won’t be fair for everyone if our coach has to walk through each and every of your stations through the session because you missed out on the briefing.

For your safety and gains, please try to be punctual. If you are late, just check in and come in but do be patient if our coaches are attending to the rest.

7. What is the wait list?

If the class you want is sold out, you can get on our wait list. As people cancel, you will be automatically added in the order you had signed up.
We will notify you by email. If a spot doesn’t open by then, you still have a chance of getting in. Just show up at least 5 minutes before class starts and once we have our no-show count we’ll start going through the wait list in order.

8. Can I move my reservation?

If you are outside the 6-hour no-cancellation window, you can always move to another class with available time slots.. If you need to move your appointment — but it’s less than 6 hours until your scheduled time slot — that’s considered a cancellation and the above cancellation policy would apply. Sorry, no exceptions.

1. Rate of Perceived Exertion (RPE)

This helps to measure the intensity of an exercise, using a score of how difficult a particular exercise feels while you’re doing it. RPE isn’t a difficulty rating of an exercise, it’s a subjective rating that’s based on how YOU feel physically and mentally. It uses a scale of 1-10 as a guide, where 1 is the least difficult and 10 is the most difficult.

2. Time Under Tension (TUT)

 refers to the speed at which you perform your exercises and it is easily one of the most important variables in a workout routine.

Tempo is usually written in a four-digit code and each of the numbers tells you how quickly to perform a specific part of the exercise. 3/1/X/2

The first digit represents the eccentric tempo that you should use. In our example this is represented by the digit “3.” This means that you should move towards the stretched position with a controlled duration of 3 seconds.

The second digit tells you how long you should pause for in the stretched position. In our example you would pause for 1 second in the stretched position. Of course, if the second digit were a “0” then you would not pause in the bottom position at all.

The third digit refers to the speed of the concentric portion of the rep. In our example there is an “X” in this slot. This tells you that you should perform the concentric range in an explosive manner and accelerate all the way towards the ‘squeeze’ position. 

The fourth digit tells you how long you should squeeze. In our example you would pause for 2 seconds in the shortened position.

Similarly, if the fourth digit were a “0” then you would not pause in the squeeze position at all.

3. Repetition Maximum (RM)

Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.

4. Every Minute On The Minute (EMOM)

This refers to a training style where you complete a given exercise or group of exercises at the beginning of each minute. Once you finish the prescribed repetitions, you can rest for the remainder of the minute. When the new minute begins, you start the exercise or exercises again.

5. As Many Rounds As Possible (AMRAP)

This means you’ll perform the given reps for the given exercises for as many sets as possible within the stipulated time.

Cable machines possess certain advantageous features:

  • The total load (weights in kg) can be conveniently increased or decreased with the simple shift of a pin. This is especially handy in the midst of a fast-paced HIIT workout, or when you’re performing advanced techniques such as drop sets and supersets.
  • Cable pulleys allow for a greater variety of multi-planar movements because they don’t rely on the downward directional force of gravity the way free weights do. Adjustable origin points for different grip attachments also allow you to work your muscles from different vantage points and angles.
  • Cable machines can focus weight and tension on a single muscle to supercharge its growth.
  • Isolation work can also help to correct muscle imbalances associated with dominant-handedness or previous injuries. This is important because muscle imbalances can make the body more vulnerable to injury.
  • While dumbbells, barbells, and other free weights are great for training, they  also happen to be responsible for 90% of injuries in the gym. The cable pulley’s constant tension and smooth movement along an assisted plane of motion reduces sudden weight shifts and unbalanced jerking motions.

Statistics suggest fewer injuries are associated with cable machines than with free weights in the gym. Besides, cables are often used in physical therapy and rehabilitation programs because of their unique adaptive features. If you have any previous injuries and health concerns, you should nonetheless seek medical clearance from your doctor or health care professional before embarking on any physical training program. Feel free to consult our certified coaches for advice on how you can safely participate in our HIIT programs based on your physical fitness goals and concerns.

For our Strength classes, we encourage you to choose a weight that feels heavy enough that you can lift for 8 to 12 reps at the maximum in order to optimise your training volume. To learn more about volume optimisation for your Strength and Cardio routines, join our Knowledge workshops, where we will teach you how to vary the intensity of your workouts in terms of:

  • the tempo or pace at which you perform each set of reps;
  • the difficulty of the exercise, based on recommended regressions and progressions (i.e. variations that make the exercise less or more challenging).

You will know if you are working intensely enough if you can complete at most 8 to 12 repetitions of an exercise with good form within the allotted time for each exercise. Another way to ensure high intensity (especially for your cardio workouts) is to hit 85% to 100% of your maximum heart rate for 10 to 30 seconds of all-out effort during each work interval of the HIIT workout. If you are wearing our heart rate tracker, you can refer to your real-time heart rate (corresponding to different zones of intensity) on our studio’s video monitors throughout the workout.

Our membership options include a monthly Fitness Progress Report. Our certified coaches will compile this based on a one-on-one assessment of your:

  • Muscular strength, based on your 3RM (i.e. the maximum amount of weight that you can possibly lift for 3 repetitions) for a set of upper body and lower-body cable exercises.
  • Body composition, based on a bioelectrical impedance (BEI) analysis of your weight, body mass index (BMI), body fat percentage, lean muscle mass, muscle mass distribution, visceral fat levels, and bone mass.
  • Metabolic fitness. We use the PNOĒ Metabolic Analysis System to obtain clinically accurate measurements of your maximum oxygen uptake (VO2) and carbon dioxide production during high-intensity exercise. The results of this 10-minute test will reveal your heart, lung, and cellular fitness based on your energy metabolism.
  • Your best body selfie (optional)!

FAQS

FREQUENTLY ASKED QUESTIONS

Cable machines possess certain advantageous features:

  • The total load (weights in kg) can be conveniently increased or decreased with the simple shift of a pin. This is especially handy in the midst of a fast-paced HIIT workout, or when you’re performing advanced techniques such as drop sets and supersets.
  • Cable pulleys allow for a greater variety of multi-planar movements because they don’t rely on the downward directional force of gravity the way free weights do. Adjustable origin points for different grip attachments also allow you to work your muscles from different vantage points and angles.
  • Cable machines can focus weight and tension on a single muscle to supercharge its growth.
  • Isolation work can also help to correct muscle imbalances associated with dominant-handedness or previous injuries. This is important because muscle imbalances can make the body more vulnerable to injury.
  • While dumbbells, barbells, and other free weights are great for training, they  also happen to be responsible for 90% of injuries in the gym. The cable pulley’s constant tension and smooth movement along an assisted plane of motion reduces sudden weight shifts and unbalanced jerking motions.

Statistics suggest fewer injuries are associated with cable machines than with free weights in the gym. Besides, cables are often used in physical therapy and rehabilitation programs because of their unique adaptive features. If you have any previous injuries and health concerns, you should nonetheless seek medical clearance from your doctor or health care professional before embarking on any physical training program. Feel free to consult our certified coaches for advice on how you can safely participate in our HIIT programs based on your physical fitness goals and concerns.

For our Strength classes, we encourage you to choose a weight that feels heavy enough that you can lift for 8 to 12 reps at the maximum in order to optimise your training volume. To learn more about volume optimisation for your Strength and Cardio routines, join our Knowledge workshops, where we will teach you how to vary the intensity of your workouts in terms of:

  • the tempo or pace at which you perform each set of reps;
  • the difficulty of the exercise, based on recommended regressions and progressions (i.e. variations that make the exercise less or more challenging).

You will know if you are working intensely enough if you can complete at most 8 to 12 repetitions of an exercise with good form within the allotted time for each exercise. Another way to ensure high intensity (especially for your cardio workouts) is to hit 85% to 100% of your maximum heart rate for 10 to 30 seconds of all-out effort during each work interval of the HIIT workout. If you are wearing our heart rate tracker, you can refer to your real-time heart rate (corresponding to different zones of intensity) on our studio’s video monitors throughout the workout.

Our membership options include a monthly Fitness Progress Report. Our certified coaches will compile this based on a one-on-one assessment of your:

  • Muscular strength, based on your 3RM (i.e. the maximum amount of weight that you can possibly lift for 3 repetitions) for a set of upper body and lower-body cable exercises.
  • Body composition, based on a bioelectrical impedance (BEI) analysis of your weight, body mass index (BMI), body fat percentage, lean muscle mass, muscle mass distribution, visceral fat levels, and bone mass.
  • Metabolic fitness. We use the PNOĒ Metabolic Analysis System to obtain clinically accurate measurements of your maximum oxygen uptake (VO2) and carbon dioxide production during high-intensity exercise. The results of this 10-minute test will reveal your heart, lung, and cellular fitness based on your energy metabolism.
  • Your best body selfie (optional)!
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