DEFINITIVE FITNESS

Thank you so much for all your support for this blog so far. We’ve come a long way. Don’t worry, im not shuting down the blog. I am looking at other options available to carry on a blog.

This site will not be updated for the next 1 week as i sort things out.

I apologised for any inconvenience caused.

Do feel free to contact me should you have any suggestions on how i can do things better or simply an email to say “Hi”.

I will be back soon. With better things in store for everyone.  Thats my promise to you!

yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Pull ups are one way to showcase ultimate strength and conditioning, and they’re no easy feat for the beginner. But both men and women can achieve pull-up status with the right training. Keep in mind that the terms pull ups and chin ups are often used interchangeably. Feel free to work on using an overhand (palms facing away) grip, which relies heavily on back strength, or an underhand grip (palms facing you) grip, which puts intense focus on the biceps.

The following exercise progressions will help strengthen the major muscles involved in pull ups until you’re strong enough to do them on your own.

The approximate time Involved: Two 10-minute sessions a week, for several weeks.
Major muscles Worked: Back and Biceps

If you have access to a gym, using the strength training machines at the gym is probably the best way to train for pull ups.

• Phase 1: Start your training on the seated lat pulldown machine. Start lifting about 25% of your weight until you can perform 2-3 sets of 12-15 repetitions in good form. Then move to Phase 2.
  
• Phase 2: Continue on the lat pull down machine, but perform the exercise while standing up instead of sitting (a cable cross machine will also work in this phase, if you’re familiar with using it). Increase your resistance over time until you can lift 50% of your body weight as resistance for 2-3 sets of 12-15 repetitions in good form. Then you’re ready for Phase 3.
  
• Phase 3: Continue performing the standing lat pulldowns (or, if your gym has it, move on to the assisted pull up machine). Increase your resistance over time until you can lift 80% of your body weight as resistance for 2-3 sets of 12-15 repetitions with good form. Once you can do this, you’re ready for the real thing!
  
• Phase 4: Pull ups! Once you’ve mastered Phase 3, you should be able to perform about 2-5 pull ups without assistance.  
  

If you do not have access to gym equipment, that is OK. If you have access to a pull up bar (or even some monkey bars at a playground!), then grab a friend for some help. Be sure to use good form (grab the bar at about shoulder-width, crossing your feet and ankles, and bending your knees so that your feet are off the ground, as if kneeling). Your friend can assist you by grabbing your feet and legs to assist you as you lift to the top position. Try to lower yourself back down each time on your own, without assistance. Over time, have your friend give you less and less assistance as you get strong enough to lift more of your weight on your own.

If you are alone, you can still work on strengthening your pull up muscles, even without a spot. To do so, stand on a box, grab the bar, take a little jump to the “up” position. Lower yourself down as slowly as possible. This “returning phase” of the exercise will still strengthen the muscles to help you with pulling up. Try to do 2-3 sets of as many reps as you can, assisted or unassisted, 3-4 times each week and you’ll be doing the real ones on your own in no time!

• Be sure to rest these muscle groups for 1-2 days after each of your training sessions. Resting is just as important as training, because recovery is what will help you repair, rebuild and get stronger.
   
  
• Eat right. You can’t make muscles out of just any old food—you need to fuel them properly before and after each workout to ensure you’re getting the most of your workouts.
   
  
• Don’t neglect your other muscles. A sound strength training program, which targets each of your major muscle groups, is important for avoiding injury and creating balance.
   
  
• Mix it up. It will take several weeks to master pull ups if you’re starting from square one, and you’re sure to reach a few plateaus along the way. If you experience several weeks of stagnant progress, change things up.
   
  
• Keep at it. If you don’t continue to practice your pull ups, you’ll lose the strength that took you weeks to build up. Practice your pull ups on a regular basis, aiming for 2 training sessions each week to maintain your newfound strength and skills.
  

With determination and perseverance, you’ll be doing pull ups in no time!

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

If your knees are giving you problems, and you feel like the Tin Man from “The Wizard of Oz” when getting out of bed, you’re not alone. Nearly ¼ of Singaporeans feel the same way.

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
   
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
   
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
   
4. Quadriceps stretch: Sitting in a chair (or on the floor), straighten your leg and hold. If seated on the floor, make sure the leg is a few inches off of the ground. Release and repeat 5 times on each leg.
   
5. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
   

STRENGTH TRAINING

1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
   
2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
   
3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
   
4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
   
5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
   
6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
   
7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
   

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.

Hope these simple steps can help you lessen the discomfort on your knees.

Take care!

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.

Circuit training plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training is also used as an option to higher level strengthening programs in these athletes.

Here’s a simple Albert style circuit you can try:

Warm-up 10 min
Stretch 5 min

1)       Skipping rope 200x
2)       Lunges 25x each leg
3)       Plank 1min
4)       Shuttle run 10x 15m
5)       Lat pull down 25x
6)       Seated row 25x
7)       Shoulder press 25x
       Shuttle run 10x 15m
9)       Plank 1min
10)   Lunges 25x each leg
11)   Skipping rope 200x

Cool-down 5min
Stretch 10min

Have fun!

Yours in sports & fitness,

Albert

+65 91110270   
berdytan@singnet.com.sg

All the rich and famous celebrities have one. In fact, some are rich and famous themselves. But you don’t have to be either one to reap the benefits of hiring a personal trainer. More and more people, novice and veteran exercisers alike are working with personal trainers because they offer a practical and affordable means of getting and staying healthy.

Many automatically equate personal training with gyms full of hard-core strength trainers and body builders. This is only part of the picture. Anyone, young and old, in shape and out, can utilize a personal trainer for a variety of reasons. For example, many professional and amateur athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Individuals recovering from an injury or accident may enlist the help of a personal trainer to get them back in top form. The work of a majority of personal trainers focuses on increasing and/or maintaining their clients’ fitness levels, assisting them in weight loss and overseeing their strength-training, cardiovascular activities and helping them to achieve their specific fitness & lifestyle goals. Strength training, in particular, has received increased recognition in recent years because the lack of strength is now known to be a risk factor for disease, especially for older populations.

Personal trainers wear many hats, serving not only as coach, but also as confidant, role model, educator and a major source of motivation and encouragement. Some people may want constant supervision two to three times a week, which makes them more likely to stick to their program because they are accountable to someone else for their exercise time. Others may prefer to see a trainer only on occasion to update their exercise program, or for periodic fitness testing to receive feedback on their progress. It is the novice exerciser, however, who may find a personal trainer most valuable. Working with a personal trainer for a few sessions is often all it takes for some people to feel comfortable with independent exercise. The following describes the most common services offered to those beginning an exercise program:

1. Personalized exercise program. An individualized exercise program is designed based on the individual’s fitness evaluation results and personal fitness and health goals.

2. Supervised exercise. Personal attention during exercise is the primary function of personal trainers. Clients are given a detailed orientation that addresses the aerobic, strength and flexibility components of the exercise program, and are educated about the fundamentals of strength and aerobic training, as well as the proper and safe use of equipment.

Once you have made the decision to hire a personal trainer, all that is left is to find one that best suits your need. Rates will vary, depending on the trainer’s experience and the length and location of the workout session. Personal trainers typically charge $70 to $100 per hour for their services.

Finally, ask yourself if you could get along well with the trainer and whether or not they seem genuinely interested in helping you. If they meet all your other prerequisites, this is the trainer to hire. Together, you and your trainer can determine your best route to better health and fitness.

Feel free to talk to me to find out more about personal training and get started in the journey to a fitter you today.

Let’s make the year a good one from the start!

Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270