DEFINITIVE FITNESS

To prevent injuries and reach your fitness goals faster. It’s very important to work on all aspects of fitness during training.

The primary fitness aspects to work on are:-

• Stamina - a combination of cardio-respiratory endurance and muscular endurance.
  • Cardio-respiratory endurance - the ability of the heart and lungs to get oxygen to the muscles, so that the muscles can perform for a long time.
  • Muscular endurance - the ability of a muscle or group of muscles to perform for a long time.
• Strength - the greatest force a muscle can produce in pushing, pulling, lifting or striking actions.
• Speed - how quickly muscles can move the joints. Speed can apply to the movement of the whole body, or to the movement of a part of the body, like the arm.
• Power - the ability of the body to produce an explosive effort. It’s created by combining strength and speed.

• Flexibility, or suppleness - the ability to stretch muscles so that a joint has a large range of movement.

Remember the next time you embark on an exercise program, make sure you have all the primary fitness aspects covered.

Feel free to contact me at berdytan@singnet.com.sg or +65 91110270 should you need any other information.

yours in sports & fitness,

Albert

While most people have weight to lose, there are some who need to gain weight. Being underweight can be just as unhealthy as being overweight. Hence a weight gain diet revolves around consuming 500 additional calories a day, which is optimum for controlled weight gain. If eating an extra 500 calories a day doesn’t seem to be working after a few weeks, you can increase to 700 additional calories.

A healthy way to gain weight

To gain weight in a healthy fashion requires eating calorie dense yet nutritious food. It’s necessary to include a mix of fruits, nuts, dairy products, meat and vegetables unless you are on a restricted diet. You are allowed snacks mid-way between meals, and must eat a sensible dinner. The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates, lean protein, and healthy fats. When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).

In order to gain weight some might indulge in fattening fast foods, but this is definitely not going to keep you healthy. The focus should be on eating nutritious foods from a variety of sources. Some programs recommend expensive weight gain powders or vitamins, but these supplements are not necessary so long as you are eating a well-balanced diet that includes more calories per day than you burn. It’s a simple input vs output equation. People usually gain about 1 kg per week when they appropriately follow the weight gain diet.

Feel free to contact me should you need any other information on this topic.

yours in sports & fitness,

Albert

berdytan@singnet.com.sg

+65 91110270