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The Fitness Papers: Choosing a Gym

Exercising your options

The year has begun and you’re determined to get in shape. Fret not, we will discuss what kind of gyms to join and to achieve the goals you set back in the beginning of the year. To start off, this checklist will be useful in helping you make the correct decision.

  1. An important factor in choosing your gym is the location. If it’s too far, you’re more likely to skip your routine. Choose a gym that suits your location, whether you’re going from home/work.
  1. See if a friend of yours is also at the same gym. Having a friend there helps alleviate nervousness. Better yet, you can help motivate each other!
  1. Cost of membership is also something to think about. Some places require you to sign up yearly packages while other places only need monthly payments.
  1. Maintenance and cleanliness is of utmost importance because no one likes to lift germ-ridden dumbbells or run on treadmills that could cause dangerous jerking motions while you run.
  1. The gym’s hours of operations would be the last factor. Are you looking for a late-night workout? Or are you an early bird? Some gyms open at particular hours while some are 24 hours. Depending on your needs, this article will help you pick a gym in Singapore.
  1. Does it offer classes that you enjoy doing? Some gyms offer classes while others have personal trainers.

 

Now that we’ve covered a few things on our checklist on choosing a gym, here are some recommended spots to run, spin, lift, stretch, and get on your way to a healthier you!

  1. Fitness First – Monthly payments, classes like yoga and body combat, member privileges, personal training services and ameneties (swimming pool, snack bars and towel services) http://www.fitnessfirst.com.sg
  1. GuavaPass – App based access to numerous different classes (Yoga, Zumba, Pilates, Dance, Spinning, Boxing) across many locations. http://guavapass.com
  1. Amore Fitness – Women only gym, multiple locations, group classes (dance, aerobics) and spa http://www.amorefitness.com/
  1. Anytime Fitness – Open 24 hours, multiple locations, personal trainers, health plan discount and wellness programs https://www.anytimefitness.sg/
  1. Ritual (High Intensity Training specialists, 30-minute workouts/sessions all day long) https://www.ritualgym.com/
  1. The Pit (Strength and conditioning training, Metcon classes, Muay Thai and personal training service by appointment) http://pitpersonaltrainer.com.sg/

To start off with the right gear and apparel, head on down to any of DOT stores. Be it shoes, apparels and accessories from a variety of brands such as Adidas, Nike, Puma and Under Armour, It’s a great place to get you started on your journey in achieving your health goals.

Of course, the things that are highlighted in this article may not fully cover everything but we hope that it’s informative enough for you. Nonetheless, the gym you choose is ultimately your decision. If you feel that the atmosphere is not right or that you don’t feel comfortable working out at a certain gym, there is no reason to keep going there. The main point here is get fit and lead a healthier lifestyle. As the saying goes: ‘The greatest wealth in life, is health.’

The Fitness Papers: Bodyweight Training

Bodyweight Training

If you knew that there was something completely free, totally accessible no matter where you are, and proven to benefit your sleep, metabolism, bones, immunity and mood — wouldn’t you be willing to give it a try? If your answer is a resounding YES, then bodyweight exercises should be right in your wheelhouse.

Because people usually cite reasons like a lack of time, no gym membership or not knowing how to use weight machines properly as obstacles to strength training, here’s an idea: Simply do bodyweight exercises instead!

Why Do Bodyweight Exercises?

Cardio (aerobic) exercises definitely have their benefits, but building muscle is equally important and often overlooked. Bodyweight exercises are a type of strength training, which helps rebuild muscle wear and tear that develops as we age. Numerous studies show that building lean muscle mass is also great for your heart, blood vessels, lungs, hormone production and even brain activity.

6 Benefits of Bodyweight Exercises

  1. Help Build and Maintain Lean Muscle Mass
  2. Improve Heart Health
  3. Reduce Risk for Diabetes
  4. Improve Your Mood and fights Depression
  5. Help Maintain Cognitive Function
  6. Improve Health of Joints and Bones

Top 5 bodyweight movements 

  1. PUSHUPS

Not only builds up the chest, shoulders and triceps, but is a great stabilizer of the torso and lower back. Can be done with various hand, feet and elevated positions. Push-ups are incredible rehabilitative exercises.

  1. BODYWEIGHT SQUATS

This basic movement has huge benefits! It can be an indicator for ankle, hip and thoracic mobility, or it can be an incredible conditioning tool. Perform them against the wall to drill proficiency and technique.

  1. PULLUPS

One of the biggest mass builders for the back, pullups are also one of the most versatile. Remember if you can’t do a pullup, inverted rows are an excellent choice!

  1. BULGARIAN SPLIT SQUATS

This movement is a favourite because it not only builds muscle and leg strength, but it also improves hip mobility and knee stability. Don’t forget, elevating your front leg on a box will extend the range of motion for this exercise.

  1. AB ROLL-OUTS

A more advanced modification to a plank, this movement forces torso rigidity for better movement and increased strength potential for compound, ground-based exercises. The difference between this movement and a plank is that movement of the upper body is engaged while the torso remains rigid (resisting extension).

DOT provides a great range of shoes, apparels and accessories to complement your fitness journey.

The Fitness Papers: Weight Training

Weight Training

Most of us know that cardio is important for getting fit and losing those extra kilos that you don’t need but what you may not know is just how important weight training is when it comes to getting lean and burning fat.

A session of weight training doesn’t always burn as many calories in one sitting of cardio, however if you really want to change your body and maker a difference, you need to lift weights.

 

What is Weight Training?

Weight training involves using some type of resistance to do a variety of exercises designed to challenge all your muscle groups, including your chest, back, shoulder, biceps, triceps, core, and lower body.

The idea is that, when you use more resistance than your body normally handles, your muscles get stronger, along with your bones and connective tissue, all while building lean muscle tissue.

 

The Benefits of Weight Training

  • Increase your physical work capacity. Strength and weight training not only does that, it also improves your ability to perform activities of daily living. You will be able to work harder and longer with the proper weight training activities.

 

  • It improves bone density. One of the best ways you can control bone loss as you age is to add weight training into your workout plan.

 

  • It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don’t add weight training to our routine then it will turn into fat.

 

  • It increases the strength of connective tissue, muscles and tendons. This leads to improved motor performance and decreased injury risk.

 

  • It improves your quality of life as you are gaining body confidence. Weight training will not only make you strong, but will also help with managing your weight.

 

Getting Started with Weight Training

If you’re a beginner, start with a basic total body strength workout to build a strong foundation in all your muscle groups. Taking this time will help you figure out any weaknesses you have. Making an appointment with a personal trainer or fitness specialist is a great first step when starting weight training.  These professionals will be able to show you proper form, explain the basics, and set up a weekly program.

It is important to understand the basics of strength training and why you should incorporate this activity into your training program.  Once you know all of the benefits you will receive from these exercises, you will want to start right away so you can improve your quality of life and burn those extra calories. Keep in mind that every day is different. Some days you’ll lift heavier than others. It’s just the way the old body work, so listen to it and do your best.

DOT provides a great range of shoes, apparels and accessories to complement your fitness journey into strength training.