Your workout shouldn’t start only when you walk into the gym. It actually begins several hours before. In this article we look at some key points to take note prior to a cardio session and prior to a strength workout. One of the main focus is on balancing the energy you take in from your food with the energy you put out from your workout. You will have to plan ahead if you are aiming for some impressive results.

Have a smashing day ahead!

Yours in sports & fitness,
Albert Tan.

The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is also defined as exercise that increases the need for oxygen.

Other commonly used names for aerobics exercises are:

Cardiovascular exercise, cardio, cardio respiratory

Examples of common aerobic exercises includes:

Walking, jogging, running, dancing, skiing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.

Benefits of Aerobic exercises:
Aerobic exercises use continuous, rhythmic activity to strengthen your heart and lungs (which make up the cardiovascular system). When you exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.

• Reduced body fat and improved weight control
  
• Lower resting systolic and diastolic blood pressure
  
• Increased HDL cholesterol (the good cholesterol)
  
• Decreased total cholesterol
  
• Improved glucose tolerance and reduced insulin resistance
  
• Decreased clinical symptoms of anxiety, tension and depression
  
• Increases maximal oxygen consumption (VO 2max)
  

The more oxygen you are able to consume, the more you are able to exercise at higher intensities.

• Improvement in heart and lung function
  
• Increased blood supply to muscles and ability of them to use oxygen
  
• Lower heart rate and blood pressure (including resting heart rate)
  
• Increased threshold for muscle fatigue (lactic acid accumulation)
  

Frequency:

Aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. Do not forget the importance of rest and recovery- give yourself at least 1 to 2 days off each week.

Intensity:

The recommended range is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. You can use your THR, the “Talk Test” or Perceived Exertion to make sure you’re working out in a good range (not too easy, not too hard). If you can comfortably answer a question during exercise, while still feeling like you’re exerting yourself, you’re in a good calorie-burning range. This range is ideal for the general health benefits that come with exercise, and for weight loss. See below for an explanation of how to monitor your intensity.

The recommended time for most people ranges from a minimum of 20 minutes (for simple general health benefits), up to about 60 minutes. Exercise duration should be built up slowly over time. The further you go over 20 minutes, the more calories you are burning, and the more weight you will lose. This 20 minutes does not include a warm up and cool down, which should be included in every exercise session. For example, you might warm up for about 5 minutes, do 20 minutes in your target zone, and cool down for another 5 minutes. Of course, you might not start an exercise program with a lot of endurance, but you’ll slowly build up. Aim for reaching this time 3-5 days a week.

Type:
Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency, intensity and time, you can sustain your target heart rate for at least 20-60 minutes, and do the activity several times a week.

Tips To Get The Most Out Of Your Workout

• Choose an activity you enjoy. You are more likely to stick with it.
  
• Warm up for at least 5-10 minutes before starting your activity.
  
• Start slow and listen to your body. Go at a pace that feels good to you.
  
• Cool down at least 5-10 minutes at the end of your activity.
  
• Vary your exercise program to avoid boredom and plateaus.*
  

Hitting plateaus is normal, especially if you have been doing the same routine for awhile. You should change your exercise routine at least every 6-8 weeks (if not all the time). Changing your routine is crucial to keeping your body/muscles surprised and constantly adapting. They’ll have to work harder, you’ll be challenged, and you’ll burn more calories and build more lean muscle in the process.

1. Change the type of exercise you usually do (for example, start running instead of swimming or divide your time between the two activities).
2. Change the duration of your exercise. Try to increase your minutes or occasionally have a shorter (but more intense) workout.
3. Change the intensity of your workouts. This is something you can adjust on a daily basis. This includes working at an incline or harder level, sprint work, distance work, maintaining intensity, or interval work (shifting between fast and easy/recovery intervals).
4. Change all three (or a combination of two) of the first examples for added variety.

Cautions

• Check with your doctor first if you have a chronic condition, is overweight, a smoker, or if you are middle aged or older and have never exercised.
  
• Instead of trying to exercise through an injury, give it time to heal.
  
• Reduce exercise intensity in response to very hot or humid environments or to altitudes above 5,000 ft.
  
• Especially when it’s hot or cold outside, drink water before, during and after exercise to stay hydrated.
  
• Avoid strenuous aerobic exercise during viral infections such as the flu or upper-respiratory tract infections.
  
• Avoid continuing exercise if you experience chest discomfort, lightheadedness or dizziness.
  

There are various types of training methods, depending on personal preference. Use each of the methods periodically to add variety to your workouts.

• Continuous Training: This is the most common method of sustained aerobic exercise for fitness improvement. There are two types:

• • Intermediate Slow Distance-generally 20 to 60 minutes of exercise designed to improve cardio respiratory fitness and reduce body fat.
    
  • Long Slow Distance- 60 or more minutes of continuous aerobic exercise, typically used to train for sports such as long-distance running.
    

• Interval Training: Repeated intervals of exercise (such as jogging or running) interspersed with intervals of relatively light exercise (such as walking). The idea is to add intensity in short bouts that you could not sustain throughout the entire session. This type of training provides a means of performing large amounts of high-intensity exercise in a short period of time. (If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau.) When designing this type of workout consider:

• 1. Length of the work interval
     
  2. Intensity of the workout
     
  3. Duration of the rest interval
     

These elements will vary depending on your current level of fitness. Through regular training, you can work up to longer work intervals with shorter rest intervals in between.

• Circuit Training: Takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off. The benefit of circuit training is that it is a complete workout- both cardio and strength, which saves time. The number of stations may range from 4 to 10.

Here is an example of a beginner circuit training workout
Warm-up / Stretch
Circuit 1x (10-12 repetitions)
1. Squats with Swiss ball
2. Elbow to knee crunch
3. Reverse flies w/ Swiss ball
4. Hamstring flexion w/ Swiss ball
5. Lower back lift w/ Swiss ball
6. Push-ups w/ Swiss ball
Cool down / Stretch

• Aerobic cross training: An individualized combination of all aerobic-training methods, characterized by a variety of intensities and modes.

An example of this type of workout would be: In a 40 minute workout, warm up by jogging for 10 minutes, swim for 20 minutes, then cool down by jogging for another 10 minutes. Combining these kinds of activities into one workout at steady or various intensities is a great method of fighting boredom and plateaus.
Remember, there are many different aspects to the overall fitness of our body. So don’t just keep to one kind of training. Having variety and constantly assessing your fitness program will help you improve your fitness level a lot faster.

When in doubt, you can look for me. Email me at berdytan@singnet.com.sg or call me at +65 91110270.

Yours in sports & fitness,

Albert

Now that you’ve made up your mind to incorporate regular exercise into your healthy lifestyle, and take advantage of its numerous benefits. Lets ensure that your effort don’t go to waste and that this great positive lifestyle change is sustainable for the rest of your life.

Asking yourself the following questions can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
   
2. Do you feel pain in your chest when you do physical activity?
   
3. In the past month, have you had chest pain when you were not doing physical activity?
   
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
   
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
   
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
   
7. Do you know of any other reason why you should not do physical activity?
   

If you answer YES to any of the questions on the above list, you must check in with your doctor and get cleared for exercise before you start.

The Right Gear

Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. So make sure you:

• Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you.
  
• Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. You should not ever wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
  
• Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
  
• Avoid things like ankle and wrist weights till your body is more conditioned. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.
  

Listen to your body

A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.

But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:

• Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
  
• Feel dizzy or sick
  
• Break out in a cold sweat
  
• Have muscle cramps
  
• Feel sharp pain in your joints, feet, ankles, or bones
  
• Notice that your heart starts racing or beating irregularly
  

If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.

If you do some of your exercise in the gym, whether on your own or in group classes, there are some simple precautions you can take to keep yourself safe:

• Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
  
• Tell your personal trainer about your limitations or medical conditions.
  
• If you don’t understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask your personal trainer. Improper technique or body position is a major cause of injury.
  

A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.

Till we meet again, have fun working out!

Yours in sports & fitness,
Albert

berdytan@singnet.com.sg

+65 91110270

This piece of exercise equipment is one of my personal favorite.. Ellipticals are a unique hybrid of a treadmill, stepper, bike and cross-country skier, that move your legs in an elongated oval pattern (hence the name elliptical). This low-impact machine is also easy on the knees, simple to use, and can burns big calories if used properly.

Here’s how you can get started:

• Step onto the elliptical trainer, facing the console. You may have to start pushing the pedals to turn on the monitor.
  
• Most will have a digital monitor. Follow the instructions given to either setup a pre-designed program, or start your own program (quick start button) . Notice where the controls for incline are located, as well as other important buttons for starting, stopping, and pausing for use during emergency.
  
• Push the pedals in a forward motion (they can also go backwards). It’s easier to balance when moving forward, and backward pedaling can be hard on your knees.
  
• Some machines have moving handlebars, and others have fixed handlebars. Using the handlebars will give you a upper-body workout, but it will also take some of the emphasis away from your legs and butt. If using fixed handlebars, continue to stand up straight and avoid leaning your weight onto the handlebars or console.
  
• Increase or decrease your resistance at any point, and feel free to switch between forward and backward pedaling (if your balance allows) throughout your workout.
  

Using the elliptical for endurance training.
Follow this simple program guide to improve your overall endurance with the elliptical.
The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level.

*This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.

berdytan@singnet.com.sg

+65 91110270

No matter what diet you are on there’s always one thing in common - Water. Whether it’s a zero carbs or 3 servings of beef jerky each day, water is the cornerstone of every diet.

Today, there is an abundance of ways to get your water. From the tap, mineral water, spring water, water from bottles, water filters, water coolers, and the list goes on and on. What works? Which is better? What’s the difference between them? How much does it all cost? Here’s some help to give you a better idea.

Bottled water
Despite costing a dollar or two per bottle. There are typically two kinds of non-flavored water you can purchase – mineral and spring. And yes, there is a difference between the two. Spring water derives its name from the fact that it comes from underground water springs. It receives the same filtration treatment that all water receives, including tap water, but that’s it. It is the more natural water and is typically characterized as tasting more refreshing.

Mineral water is spring water that goes through a chemical treatment process. This adds minerals to the water, but in exchange, causes water to lose some of its refreshing taste. The technical name for the added minerals is “Totally Dissolved Solids.” If there are less than 250 mg/liter in the water, it’s considered spring. Above 250 and it’s mineral water. In fact there are three different levels of mineral water. The low mineral content is what’s normally found in stores. Bottles of water typically go for $1.25, or you can buy them in packs of 6 for $5-6.

Filters
Filters come in several forms; the most popular choices are a filtered water pitcher to be stored in your fridge, or an attachment to your sink faucet. The filters block several elements of tap water, including zinc, chlorine, copper, lead, sediment and other materials, up to 99 percent of each item that comes through your sink. (These additives come from the pipes they flow through, so they are not in bottled spring water). Filters can be purchased for anything from $20 to $60, and are great alternatives to buying bottled water all the time.
Water coolers
While they require a bit more maintenance than filters, water coolers are another alternative to bottled water. The cooling units are more expensive to buy up front, (the cheapest ones start at $100) but in the long run, will save you money. Five-gallon jugs can be purchased for less than $10 and they equate to 32 regular size bottles of water. Plus, companies will regularly bring you new jugs at your convenience.

The choice is yours, between bottled, flavored, filters or coolers; just make sure you’re drinking 8-12 cups per day. Find out what works best for you and stick with it! It’s definitely the key to reaching your nutritional goals.
Have fun exercising & stay hydrated!
Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Have you tried dancing to get in shape? With the popularity of TV dance shows these days, there’s never been a better time to put on your dancing shoes. You don’t have to be a celebrity have all the fun?

Even though you’ve probably danced a little here and there, you may not have considered it to be “real” exercise because it’s so enjoyable. This element of fun is exactly what makes dancing such a great way to get in shape.

I recommend 45 minutes of exercise each day and dancing can be a cardiovascular & overall physical workout. If you pick up the pace, you can burn as many calories as walking, swimming or riding a bicycle. In one study, researchers attached pedometers to square dancers and found that their steps covered nearly 3km in a single evening of dancing.

Treadmills and exercise bikes are great ways to get in shape, but your body can quickly get used to the technique and movement pattern—meaning you begin to see fewer results over time. Dancing, however, is multi-directional and forces your muscles to move in new ways. By working your muscles in new ways, dancing can help you get over or prevent that dreaded plateau and threshold (when you stop getting results from your fitness routine).

So if you’re looking to improve your health and fitness level, a wide variety of dance styles can do the trick. From Salsa to bellydance, ballet to ballroom, and Hip hop to swing, you can get a fun aerobic workout that also offers the following benefits:

• Stronger bones
  
• Greater endurance and stamina
  
• Stress relief
  
• More flexibility
  
• Better posture
  
• Improved balance
  
• Total body toning
  
• Enahnced weight loss
  
• Cardiovascular benefits
  
• Reduced back pain
  
• Calorie Burn (hourly average for a 55kg person): Ballet (300), Ballroom (265), Bellydancing (380), Salsa (400), Hip Hop (400), Swing (280)
  

If you’re a little shy, don’t forget that you can always crank up the tunes in your own living room and dance away to your heart’s content. The kids can even join in making for a fun family fitness night. So put on your favorite music, grab a partner and start grooving!

I am starting a whole range of Salsa-based fun dance classes in the coming months so stay tune to this blog or email me at berdytan@singnet.com.sg or call me st +65 91110270 to find out more.
Yours in sports & fitness,
Albert.

Remember playing sports and games as a youngster? Getting together with your friends after school or on a Saturday afternoon and playing for hours at a time? Now what was the point of playing? To get in a good workout, or just to have fun?

At this point of your life do you frequently find an excuse not to go to the gym, or just wake up and tell yourself you don’t really need to run today? Could it be that you’re missing some of the fun factor? FUN! Did you forget about having fun with exercise?

Somewhere between constant visits to the crowded gym and waking up at 6 a.m. to go walking or running, fun may have taken a backseat. Sadly enough, we probably do not even realize our workouts are lacking the fun we used to enjoy when we were younger.

I encourage you to venture out of the gym and made exercise fun again, to be an adventurer!

In the first place workouts do not have to be just lifting weights or running around the neighborhood. Who says you can’t still playa sport or a game? There are recreational activities and facilities for all ages and abilities all over the place. Maybe you can get your spouse involved and find a co-ed team. Keep your eyes peeled and you’re sure to find one to your liking. A fitness goldmine is the local park. What can you do at the park except walk the dog, you ask? How about hiking, rollerblading, biking, mountain biking, and canoeing to name a few, all of which are great exercise. And instead of being stuck inside a cramped, sweaty gym, you get to enjoy the outdoors!

Of course, you can get very adventurous and go after sports such as kayaking, climbing or mountain biking. You might not be able to do all of these depending on where you live, but you probably have access to at least one.

Take advantage of everyday activities you might normally avoid. Some of those chores can also be a great workout. These are just a few ideas and examples to get the fun and adventure back in your workout. The key is to find whatever gets you excited and give it a shot!

A sure way to add some spice into your workout is to join the Definitive Fitness December day at the park special event. Stay tune to this blog for further details in coming weeks.

Have fun!!!

Yours in sports & fitness,

The first, and easiest, change to make in your quest to fitness is to add “lifestyle physical activity” to your day. This means being more physically active as you carry out your usual daily activities. You can:

1) Park in a far-away spot and briskly walk to your destination
2) Take the stairs instead of an elevator
3) Play real games with the kids instead of computer games
4) Go golfing, bowling or dancing for fun instead of a movie
5) Take a walk during a morning or afternoon break.

Making these changes is an easy way to improve heart and respiratory fitness, mood, and muscular fitness and reduce body fat. However, for women who need to make more dramatic gains in fitness or would like to lose weight, a more formal exercise program, in addition to lifestyle physical activity with proper professional guidance is necessary.

A good program should address the five components of fitness by including:

1) Aerobic activities, which involve using the large muscles of your body in a rhythmical, continuous activity, improve cardiovascular conditioning and help reduce body fat. Aerobic exercises include walking, jogging, bicycling, swimming and aerobics or exercise classes or videos.
2) Strength training, such as weight lifting, improves muscular strength and endurance, helps maintain bone density, and raises metabolism, causing you to burn more calories.

3) Stretching exercises, which include slow, gentle movements that elongate your muscles, improve flexibility.

How Much Is Enough?

One of the most common questions is, “How much do I need to exercise?” I recommend that healthy women do some sort of aerobic exercise on most or all days of the week for 20 to 30 minutes. These minutes can be accumulated-10min of an aerobics video in the morning and 10 min of brisk walking in the evening, for example. Intermittent exercise (intermittently increasing the heart rate) can be part of a good weight-loss strategy because your metabolism is elevated following each bout of exercise.

If you have been inactive, you need to work up slowly to this amount. Start with five or 10 minutes-or whatever you’re comfortable with-every other day, and add one minute every other session. If you do too much too soon, you can become injured, fatigued and discouraged. At the top end, I would recommend experienced, recreational exercisers to do no more than 200 minutes per week of aerobic exercise with no more than 60 minutes per session to avoid overstressing the body.

Similarly, don’t overdo strength training. Start slowly, with lighter weights, and work up to heavier weights and more repetitions or sets of repetitions. You don’t need to strength train more than three days per week; and always wait at least 48 hours before exercising the same muscle group to give those muscles adequate time to recover between sessions.

Stretching and flexibility exercises should be done for 10 to 12 minutes three times a week. They can follow an exercise session. Some lighter stretches can even be done at your desk or while you watch TV. Examples of stretching exercises include shoulder or arm circles. There are also a number of stretches specifically targeted to arm, back, chest, thigh and calf muscles.

How Hard Should You Work?

“How hard do I need to exercise?” As you work on increasing the length of your exercise sessions, you also need to work on increasing their intensity. Low-intensity aerobic exercise, like housework, gardening and walking the dog, provides a great deal of general health benefits, but to truly enhance fitness, especially if weight loss is one of your goals, you need to up the ante and exercise at a moderate or higher intensity with vigorous activities like brisk walking or jogging, singles tennis, aerobics classes or cycling.

The intensity of your strength training exercise will increase over time as well. Don’t strain to do more, but slowly work your way up to heavier weights or more repetitions. The last two reps should be difficult to achieve, because the idea is for the muscle to be challenged; if the last two are no longer difficult, it’s time to move to heavier weights. You will be amazed at how much more you can do after even a few weeks. Generally, select a weight that you can lift only 10-15 times and perform two sets of each exercise. Gradually progress to a weight that you can only lift six to 10 times and perform two to three sets.

What kind of exercise?

“What should I do?” The key to sticking with an exercise program is choosing activities you enjoy, and there are many to choose from. The best way to start is to engage a personal trainer to develop a plan for you and show you correct and safe ways to use the equipments such as weight machines, free weights or resistance equipment like specially made rubber bands or a weighted vest, and you can train at a health club or at home. In any case, if you don’t use the proper form, you can injure yourself, so you need to learn how to use the equipment from a personal trainer.

Strength training is important to women of all ages. In young women, it can set the stage for a lifetime of stronger bones. Research shows that women start to lose muscle strength as early as age 25. For these women, strength training can help slow or reverse the natural process of muscle degeneration. And studies have shown that older women who strength train not only maintain bone density but have a much lower risk of hip fractures, due in part to the improvement in dynamic balance that often accompanies stronger muscles.

Functional or core strength training - This type of training helps strengthen the muscles of the back, trunk, abdomen, and pelvis. The idea is to strengthen these muscles first in the “movement chain” to prevent injury and to provide a solid, stable base, so that the muscles further down the chain-the legs and arms-have a stable base supporting them and will also be strengthened safely and more efficiently. So, for instance, rather than strengthening your legs with hamstring curls and leg extensions-which don’t have much application in real life-you do squats, step-ups or walking lunges that challenge your entire body and improve dynamic balance while strengthening your legs and thigh muscles.

Aerobic exercise - The options are many and varied. Some of the more popular choices include the following:

1) Brisk walking is the most popular aerobic exercise among women and is appropriate for women of all ages. Walking at a swift pace burns almost as many calories as running or jogging for the same distance, and poses less risk for injury. If you are a beginning walker, choose a level surface. Gradually increase your pace until you can do one 1.5km in about 15 minutes. To intensify the exercise, add hills and varied terrain to your course. You can also use hand weights of one to three pounds, but avoid ankle weights as they can cause injury.

2) Jogging burns more calories in less time and is as simple and convenient as walking, but it is too strenuous for some and may cause joint injuries. If you are a beginner, alternate walking and jogging for the first three or four weeks. Then gradually increase the jogging portion until you can comfortably run for the entire workout. Remember not to exceed your target heart rate.

3) Group fitness classes offer variety, music and choreography, and some women prefer the extra motivation an instructor provides. Start with beginner classes, and watch the instructor carefully for proper foot placement and body alignment to avoid injury, especially to your knees.

Don’t forget to take particular care of your feet proper shoes are crucial to successful, injury-free physical activities. Shoes should provide sufficient cushioning and shock absorption to compensate for pressure on the foot many times greater than found in walking. They must also have good medial-lateral stability. Impact forces from physical activities can reach up to six times your own body weight, which is transmitted to each of the 26 bones in the foot. Because of the many side-to-side motions, shoes need an arch design that will compensate for these forces, and sufficiently thick upper leather or strap support to provide forefoot stability and prevent slippage of the foot and lateral shoe “breakup.” Make sure shoes have a toe box that is high enough to prevent irritation of toes and nails. Major shoe companies today have designed special shoes for physical activities, which provide the necessary arch and side support; they also have soles that allow for the twisting and turning of any exercise regimen.

Swimming is an ideal exercise for pregnant women and those with physical limitations such as musculoskeletal problems and asthma. However, swimming does not raise the heart rate quite as much as other aerobic exercises because humans are equipped with a reflex that causes the heart to slow down when immersed in water. For swimming, use a heart rate target of 75 percent of your maximum minus 12 beats per minute. For those whose only option is swimming, however, it is certainly better than remaining inactive. If you have arthritis, try to find a facility with a warm water pool.

Flexibility training - don’t skip these exercises, because they are beneficial in helping prevent cramps, stiffness and injuries. They also ensure a wide range of motion, particularly important as women age. Two flexibility/stretching regimes are popular enough now that you should be able to find a class for either that fits your needs and schedule.

Pilates- This 70-year-old, low-impact exercise technique was first developed by German immigrant Joseph Pilates. It has recently experienced an upsurge in popularity, in part because of the greater popularity of yoga, but also because numerous celebrities have begun using it for toning and stretching. Some Pilates programs uses machines with pulleys, springs and ropes which gently stretch all parts of your body with mild resistance; others use a series of floor exercises. It is also called “The Movement,” and much of its focus is on strengthening back and abdominal muscles, increasing flexibility and building core strength.

Exercising when pregnant

Exercising when you’re pregnant can help you achieve better posture, less back pain, less stress, better digestion, more energy, an easier delivery, and less “postpartum belly.” It can also prevent or control gestational diabetes and reduce the chance of complications during delivery. If you’ve exercised throughout your pregnancy, you will be rewarded with increased strength, flexibility, and stamina during labor and delivery, as well as a faster recovery.

Be sure to consult with your OB/GYN about your exercise routine. If you were already active before becoming pregnant, you should be able to continue, within reason. If you are new to exercise, be sure to start slowly and do not overdo. Low-intensity or low-impact cardiovascular exercise like walking, swimming, low-impact aerobics classes, or special exercise classes for pregnant women are best. You can engage in these activities three to four times per week for about 30 minutes per session. Ask your OB/GYN about a target heart rate; keeping it below 140 beats per minute is recommended. It’s critical that you keep your body cool and well-hydrated (drink lots of water) during exercise. Don’t forget to warm up and cool down.

Strength training during pregnancy can also be beneficial in building stamina and strengthening muscles and bones. Use lighter weights or resistance because heavier weights increase your chances of injury. Remember to breathe normally. Keep these pointers in mind:

1) Don’t do exercises performed while lying on your back after 20 weeks
2) Avoid deep knee bends, abdominal exercises while lying down, double leg raises and straight-leg toe touches (your ligaments are more prone to injury during pregnancy)
3) Because overheating can be dangerous to your baby, don’t exercise in hot, humid weather or wear excessive clothing
4) Always drink plenty of liquids and stop and consult your health care professional if any unusual symptoms appear, including pain, bleeding, dizziness, shortness of breath, irregular heartbeat or difficulty walking

Exercising with chronic conditions

Today, exercise is often recommended as a management strategy for many chronic medical conditions. Of course, a thorough discussion of exercise with your healthcare professional is imperative prior to beginning any kind of program.

For example, for someone who suffer from osteoporosis, a bone disease that causes bones to thin and weaken, exercise is highly recommended. A carefully designed exercise program can help protect your bones and retard development of the disease. Weight training, in particular, helps counter the effects of osteoporosis by stimulating bone formation. Begin with a weight that you can lift 10-15 times, and perform one to three sets. Progress to two to three sets of a weight that can be lifted only six to 10 times (up to 80 percent of your maximum). Walking, jogging and aerobics classes also help build bones. Bicycling and swimming, however, don’t stimulate bone formation in the hips because you do not bear your full body weight on your feet. Flexibility exercises enhance your posture and increase your balance, making you less susceptible to dangerous falls.

Exercise also is extremely helpful if you have diabetes. Diabetics who are physically active have fewer diabetic complications. Exercise can lower your blood sugar level, helping reduce or eliminate the need for insulin. I would recommend a combination of aerobic activity, strength training and stretching exercising three to five times per week for 20 to 40 minutes each time. Always check your blood sugar level prior to exercise; if it’s lower than 70 mg/dl or you are exercising more than one hour after a meal, you may need to decrease your insulin or have a light snack beforehand to avoid having your blood glucose level drop too low. Always have a fast-acting sugar source with you in case you do have a reaction, and wear a medical alert identification bracelet or necklace. There are several other precautions you need to be aware of, so be sure to consult your health care professional first.

For those at risk of developing heart disease-if you have a family history of heart disease, are overweight, smoke or have high cholesterol, diabetes or high blood pressure, for example-exercise is crucial. A lack of physical activity itself is now clearly the risk factor for cardiovascular disease. Studies have shown that people who are physically inactive are from 1.5 to 2.4 times more likely to develop heart disease-a risk as great as high cholesterol, high blood pressure and cigarette smoking.

Let’s not wait any longer and get yourself started with a customized personalized fitness program today. Email me at berdytan@singnet.com.sg or call me at +65 91110270.

Yours in sports & fitness,
Albert