Aerobics exercise is defined 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 common layman names used include Cardiovascular exercise, cardio, cardio respiratory

Some examples of aerobics exercises includes jogging, running, dancing, skiing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.

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. When you follow a program of regular aerobic exercise, over time your heart grows stronger so it can meet the muscles’ demands without as much effort. Both men and women can benefit from cardiovascular fitness. Regular aerobic exercise performed most days of the week reduces the risk of developing or prematurely dying from some of the leading causes of illness and death. Regular aerobic exercise improves health in the following ways:

• 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)
  
• 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)
  

When planning for aerobic exercise, keep in mind the F.I.T.T. principles (Frequency, Intensity, Time and Type):

Frequency: Number of Exercise Sessions Per Week
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: Speed or exercise workload
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.

Time: How Long for Each Cardio Session
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: Activities That Count
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.

Things to keep in mind:
1. Time can be cumulative: You don’t have to do 60 minutes all at once. You can do several 10-15 minute mini-workouts each day and add them up.
2. If you can’t reach your target heart rate with walking, then add intensity by increasing speed or incline.

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.

How to change your cardio routine:

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.

Precautions:

• Check with your doctor first if you have a chronic condition, are 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.)

• Circuit Training: Working 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
(15-20 repetitions ea exercise)
1. Squats
2. Elbow to knee crunch
3. Push-ups
4. Hamstring flexion w/ Swiss ball
5. Plank
6. Lunges
Repeat circuit
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.
  

Have fun with your aerobics sessions in this festive season to burn off the extra calories from all the festive food.

Keep in touch!

Yours in sports & fitness,

Albert

berdytan@singnet.com.sg
+65 91110270

It’s quality that matters. Make every exercise minute count. Here’s some ez guidelines to follow.

1. We all lose about a quarter pound of muscle mass each year, so the more lean mass we have, the more calories we burn 24/7 and the stronger your bones will be but you don’t have to spend a lot of time exercising, all you need to do is to go on a high-intensity aerobic exercise or resistance training regime, working at about an 8 on a scale of 1(easiest) to 10(hardest), which can help you burn an extra 50 to 150 calories during the first two hours after exercise. For aerobic exercises, incorporate several speed intervals; for resistance training, do circuits involving all major muscle groups. You can get this results by doing resistance workout two or three days a week, plus a mix of low-impact cardio, such as walking with speed bursts, cycling, dancing or swimming, at least three days a week for at least 45 minutes.

2. Squeeze in a quickie workout. Try this total-body circuit-training routine that is perfect for days when you feel pressed for time or when you are out of town on your business trip. Do each exercise with proper technique; complete the three times.

Most of us would know what emotional eating is and you probably also realize that emotions can be the main cause of overeating. We all experience it once in a while, knowing or unknowingly.

Alternatively the better way is to use exercise as an outlet for our energy and focus that provides remedies to many of the emotions that trigger eating. You can decide which exercises you do, where you exercise and for how long, and the list goes on. Work out in the living room, or at the park or in the gym. Break a quick sweat in 15 minutes, or walk for an hour. Unlike some areas in your life, this choice is yours.

What does food provide when you’re emotional? For most, it’s comfort. Why not turn to a friend or family member instead for that comfort. Exercising in a group when stress and emotional gives you that much needed interaction with others plus benefiting from the exercise.

So remember. The next time you are feeling emotional, don’t just open the fridge and find your favorite junk foods to console you. Think about some exercises that you find comforting instead.  “Comfort exercises” are your favorites, the ones you always enjoy. They should be activities you look at as FUN, not as work and the great thing is that you can have a different comfort exercises and activities as well, it can be yoga, pilates, dancing, running playing a sport or simply just working out at the gym. Discover what exercises you truly enjoy and replace it with the unhealthy overeating habit.

Join me in one of my wide variety of fun classes or simply start or customize a private class with your buddies and family members today.

Email me at berdytan@singnet.com.sg or call me at +65 91110270 to find out more.

Yours in sports & fitness,

Albert Tan.

Now that we’ve covered the before workout aspects, lets look forward to what we can do after the workout for better results.

When your workout’s over, generally there are 3 main things we’ll need to do:

1) Stretch

2) Eat

3) Rest

The stretch, after a hard workout our body is all tense from the numerous muscular contractions that happened during the workout. Without a proper stretching regime, our body will stiffen up and losses it’s flexibility over time. So remember to stretch from head to toe all the major muscle groups in the body especially on areas that were working hard during the workout.

The best cool-down stretching regime I love would be the buddy stretch at the end of a hard workout. Those of you who have done personal training sessions with me would have experienced it before. It’s one of the best ways to release tension in the body and help maintain and improve general overall flexibility.

The thought of what to eat sets in even before the end of a workout for some of us but hold your rational and don’t end up eating all that junk thinking that your workout was enough to cover the sin. Our body need good quality, easily digestible and nutritious food especially after a workout. Go for a balance potion of fruits, meat, nuts, grains and vegetables cooked healthily.

As for rest, make sure you have at least 6 hours of undisturbed sleep and you should be fine. Keep these simple guidelines in mind and you’ll go a long way with your fitness training reducing the risk of injuries and burn-out.

With that, I hope you’ll be looking forward to your next workout. If you have no clue or want to know more about what you should do. Call me at +65 91110270 or email me with your questions to berdyatn@singnet.com.sg.

Wishing you a great fulfilling day ahead!

Yours in sports & fitness,
Albert!

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