DEFINITIVE FITNESS

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

The game of golf can be difficult when you consider all of the individual elements. Most golfers are overwhelmed with information regarding which tips will benefit their game and which ones won’t.

The most important aspects of the golf swing and the game, in general, all revolve around the building of a strong and solid foundation for the body, the mind and the basics of an athletic swing. Each of the following concepts plays a critical role in your understanding of what creates a great round of golf as well as contributes to a lifetime enjoyment of the game.

Stamina
Golfers tend to ignore the cardiovascular component of golf. However, walkers cover an approximate walking distance of 7-8 km each round. Even cart riders put in their fair share of walking depending on local cart rules, weather conditions and following errant shots. Poor cardiovascular conditioning can certainly have a negative impact on your game.

Stability
The most important rule in a golf conditioning program is to work and develop strength from the core region of the body outward. A strong trunk allows forces to be transferred effectively from the legs to the upper body. It also enables the body to withstand those forces without breakdown. Stabilization comes in many forms for the golfer including postural stabilization, trunk stabilization and joint stabilization.

Strength
Strength comes in many forms with regard to the golf swing. Strong back muscles allow the golfer to endure the explosive movements in the swing. Strength in the trunk region or “core” area of the body produces stability and helps to generate power. Combined muscle strength produces balance and coordination. Strong ligaments and tendons also prevent the joints from going beyond their range of motion.

Suppleness
Flexibility is the single most important physical characteristic likely to influence your golf swing. A tight body creates restricted motion in the swing and produces injuries as a form of compensation. Keep your body “supple” so it doesn’t become a limiting factor in your performance.

Spirit
Attitude is everything! I believe that it is careful and premeditated preparation that allows a golfer to experience a mental edge in recreational or tournament play. What you say, what you think and how you act all contribute to your state of mind, and therefore contribute to the outcome of your game. Keep a positive and hopeful spirit when you play.

Sequence

The golf swing can be separated into five biomechanical phases that work in sequence.

• Set-up
• Backswing
• Transition
• Downswing
• Follow-through

A true understanding of proper body motion at each sequence will ensure consistency in your swing. Consistency is created through proper sequencing and solid mechanics.

Skill
Good swing mechanics is an absolute necessity in any sport and certainly, golf. The idea behind the golf swing is to create a simple and flowing athletic swing free of wasted motion and unnecessary compensations. To accomplish this, one must have the basis of some degree of skill. Work with a golf pro or read a book on swing mechanics.

Work on these key factors and you’ll improve on your play tremendously.

For more information on how to fitness training for golf, contact me at berdytan@singnet.com.sg or call me at +65 91110270.

Have a great week ahead!!!

Yours in sports & fitness,
Albert

Professional golfers understand the connection between golf swing mechanics and the body. The most notable players in the world have regimented golf fitness programs they adhere religiously too. The benefits of such programs have been well documented in the media. Press clippings from Tiger Woods, Vijay Singh, and Phil Mickelson all refer to golf fitness exercises being a component of their regular practice schedule.


We can learn a lot from the pros understand how the importance of fitness is in relation to the golf swing. Golf fitness programs are different from general fitness” programs. As with any other sports specific training programs it evolves around the movement pattern required by the sport.


The golf swing is a multi facet series of biomechanical movements execute in seconds. In order for the golfer to execute the biomechanics of the golf swing correctly. It is necessary for the golfer to have certain physical fitness aspects well developed.
These aspects include flexibility, core stability, overall strength, psycho-motto coordination and power. Poor fitness will results in the golfer developing compensation patterns in their golf swing giving the golfer not just poor shots and high scores on the golf course but also a high risk of sustaining injuries in the long run.

A simple golf fitness program can be broken down into the following training phases:
1) Adaptation phase
2) Overall conditioning  
3) Core stability phase
4) Golf swing specific fitness training phase

To find out more about golf fitness programs, contact me at berdytan@singnet.com.sg or call me at +65 91110270.

In the mean time have a merry Christmas and a great new year ahead!

Yours in sports & fitness,
Albert Tan.

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