hasiltogel.xyz
Header

Let’s Get Physical: 5 Benefits to Morning Exercises

October 9th, 2017 | Posted by Editor in Fitness - (Comments Off on Let’s Get Physical: 5 Benefits to Morning Exercises)

With the busy hustle of work and personal life on the daily, it can be quite a challenge to make time for exercise during the day. This is especially true during the morning, where we squeeze a number of rushed activities like cooking breakfast in haste and preparing to go to work before the clock says you’re about to be late.

However, sweating it out while the morning sun is still up can be a wonderful routine to follow. Not only does it boost your positivity for the day but it also provides many other benefits other than just keeping you in shape.

• Improvement in productivity
What better way to start your morning than getting your endorphins on the move? Sweating it out early makes you more awake and puts you on an alert state of mind, both of which prepares you for the work you have to do for the day. Your productivity will be much greater. Giving yourself an extra energy boost will also help you accomplish more things!

• Most likely to turn into a routine
Results of various research show that people who exercise in the morning are most likely to become consistent exercisers compared to those who exercise later in the day. Our bodies get accustomed to routinized activities easily. If you manage to make it through the struggle of getting up early to stretch or jog, your body will enjoy the benefits it’ll bring in the long run.

• Less scheduling conflicts
With roughly 31% of Singapore employees opting to stay late at work, it can be a conflict to squeeze in time for some exercise at the end of the day. Sometimes, exercising after work can be a tiring thought in itself that you’d rather just go home and sleep your exhaustion away. You are less likely to skip on your vital physical health time if you get up early and do your workout session in the morning.

• Boost in metabolism
Continuously, you still burn calories even after your morning workout is over and done with. Chances are you will be burning a whole lot of calories for the whole day long with the increase in your metabolism rate. Plus, a study found out that doing a morning exercise session sheds more calories than an evening workout even if they are both at a similar intensity.

• Better Sleep
Working out in the evening can be a hindrance for you to doze good night. A lot of people toss and turn in bed for quite some time after an invigorating evening exercise session, as they are unable to quickly fall asleep with their bodies still in an alert and awake state. On the contrary, regular workouts during the morning can do wonders for your good night sleep!

Back Fat, Be Gone!

August 2nd, 2015 | Posted by Editor in Fitness - (0 Comments)

5 Effective Ways to Banish Your Back Fat
Back bulge around the bra area isn’t fun to deal with. However, it’s still possible for you to feel more confident with your body using a little extra effort. Targeting specific areas in the body might not work to burn fat, but the following healthy tips will surely give you the results that you want.

back-fat

  1. Increase Your Cardio Workout. If you seriously want to get rid of your back fat, then you should also start to get serious with your cardio exercises. Make your cardio routine more intense by performing an interval training to get that after-burn effect. With this, your body will be able to burn more calories compared to when you complete a steady-paced workout.
  1. Focus on Toning Your Muscles. Other than increasing your cardio exercise, you should also incorporate workout moves that will sculpt your shoulders, back and obliques into your routine. Try performing routines like Superman Lifts or Pilates Mat Swimming to get a perfectly toned back.
  1. Incorporate Yoga In Your Routine. While cardio and strength training are the keys to getting a toned back, yoga can be of help in getting rid of your back fat problems too. Try out poses like Sun Salutation, Boat and Revolved Chair to effectively tone your back muscles.

Yoga-Back-Strength

  1. Eat Smart. Proper workout can help, but going with healthier foods and cooking cleaner recipes are also essential in battling your back bulge. Look for some good fat-burning recipes for breakfast, lunch and dinner to support your fitness goals.
  1. Shop for Your Shape. This may not help you in getting rid of back fat, but it’ll certainly make you feel more comfortable with your body. If you’re too conscious about your muffin top, then it might already be time to upsize your bra and jeans. Opt for figure-flattering clothes that will make you feel more confident and less stressed every time you dress. Also, instead of focusing in the clothing size you’re wearing, just focus on why you’re actually wearing those clothing pieces.

Just like any body fat problems, your back fat can be easily dealt with through exercising and eating healthy foods. Just keep these tips in mind and your back fat will surely be gone in no time.

Plus-Size-Office-Wear

Marathon is not for the frail-hearted. We need endurance, strength and energy to move. It entails a lot of preparation too. Despite that, when we reach the goal, nothing can compare to the feeling of triumph. Many Singaporeans love marathon whether for competition or for hobby. In fact there are some Singaporeans who go out of the country just to join marathon races.

marathon-646

The dedication and will of marathoners are indeed commendable. If we want to embrace the life of marathoner, we can start by training. Training is rigorous and we can just stop if we cannot handle it but we will lose. We have to remember that experts were once beginners. The important thing is we do not give up.

After training, we should decide to join a race not to win but to test our limits and see which area we still need to improve. With that, it is right to know which mistakes we can avoid during marathon. Here are some mistakes that we can avoid:

  • Wrong shoes: Yes, there is such thing as wrong shoes. We will know it is wrong if it gives us problems. The perfect solution is to run various distances so we will know if that particular shoe is the right one. Over time, we will know the inadequacies of our shoes so we can develop a concept of the perfect shoes. If we are running long, it is best to change our shoes to a larger pair. Our feet may swell so larger shoes can provide comfort.
  • Overlooking the small problems: When we run, we have to acknowledge that a problem will arise and it is best to regard it as soon as we feel it. For example, we feel “hot spots” on our heel or Achilles but we overlook it. The “hot spot” will later become an unbearable blister. Some of us overlook small problems because we think that it is just minor but overtime, it will get bigger. We have to notice them early and do something that can fix it.

An-exhausted-runner--001

  • Dehydration: We have to know that running involves electrolyte imbalance which can lead to dehydration. Our body has a tolerance for this but there will come a time that the electrolyte will deplete which can affect the neurological and heart processes. The trick here is to manage our hydration.
  • Pace: Lastly, we have to consider our pace. Pace refers to how fast we move through the course given our physiology. Most runners take off too fast then lose the energy towards the middle of the race. We have to know our pace so we can understand how to move.

If we avoid these mistakes, we can surely make it. If we have a taste of one marathon, our spirit will long for more. The first race is important because it can make or break an experience.

3021459-poster-p-1-insights-from-marathon-training-for-creating-great-perform

Tips for Flat Belly

December 12th, 2014 | Posted by Editor in Fitness - (0 Comments)

You are doing your best to have a flat belly so when it is time to wear your gown for Thanksgiving or Christmas party, you will look stunning. However, it is hard especially with all the foods present throughout the holiday season. When you eat, you feel your stomach is fat and bloated. You do not need to feel that way.

flat-belly-abs-fitness-410x290

You should eat without worrying about your belly. You can do something about the bloating that you are feeling. Here are some tips for flat bellies:

  • Avoid constipation: If you notice that your belly isn’t getting any flatter or better, you have to eat fibre because you might be suffering from constipation. Combine eating fibre (at least twenty five grams per day) and physical exercise (at least thirty minutes per day) so you will feel renewed.
  • Exclude lactose intolerance and wheat allergies: You are not aware maybe you are suffering from lactose intolerance or wheat allergies. It is important that you exclude the possibility of being lactose intolerant or if you have allergies. Your doctors will confirm this.
  • Eat slowly: Whether you are hungry or not, eating slowly has its reasons. If you eat quickly, you are not chewing your food properly and that will lead to bloating. The least that you can do is slow down and enjoy what you are eating.

woman-eating-whole-wheat-wrap

  • Reduce carbonated drinks: You should know that carbonated drinks can trap the gas in your belly which leads to feeling of bloated. You have to avoid carbonated drinks. Choose water or you can consider water-flavoured drinks.
  • Do not consider chewing gums: Chewing gum can also lead to bloating. When you always chew, there is a tendency that you are swallowing air. If you cannot get rid of the gum, the least that you can do is alternate it with a candy so you only need to suck it.
  • Limit sodium intake: Highly processed foods are high in sodium. This can lead to a bloated feeling. If you are buying processed foods, read the labels and do not go further than 500 mg of sodium. If you can see “sodium free” or “low sodium” that would suffice.

Do not restrain yourself from all the joys of holiday season. You should feel the festive spirit here in Singapore and just enjoy the celebration as it is. If you have problems with your belly and you feel discomfort despite the effort, you have to see a specialist. There are many endocrinologists here in Singapore that you can consult.

salt

Training for Vertical Marathon

October 3rd, 2014 | Posted by Editor in Fitness | Sports - (0 Comments)

There were 2,000 Singaporeans who joined the National Vertical Marathon on June 8, 2014. The National Vertical Marathon is an annual event here in Singapore made possible by Nanyang Technological University’s Sports Club. It is now in its 20th year. Participants climbed one of the tallest buildings here in Singapore – 1 Raffles Place. 1 Raffles Place is a 63 storey building comprising of o’er 1500 steps.

Swissotel Vertical Marathon 24th November 2013 Alan Gwee 09T150624

If you missed this year’s Vertical Marathon, there is always next time. You can join next year’s challenge. Before anything else, it is important that you keep yourself fit and motivated. You should submit to training if you are serious about Vertical Marathon. Here are some tips that you can consider for your Vertical Marathon training:

  • Week 1: On your first week, you have to work right away. If you can do 3 sets of 8 floors, that will be better. Do not push yourself too hard. If you think you need to rest or catch your breath in between, you should stop for a minute or two. After your stair session, the next thing that you should do is exercise. You can consider leg squats, lunges, push ups and other cardio exercises.
  • Week 2: On your second week, you need to practice using the stairs again. This time, your body is used to the stairs and the climbing. You have to see if you can improve. You can add more floors. The set is important. If you can do 5 sets of 10 floors, that will be best. Do not stop with your strengthening exercises.

verticalmarathontraining

  • Week 3: Now you are ready for greater challenge. When you practice using the stairs, you have to change your routine this time. You have to try two sessions – shorter and longer. For your shorter (but faster) session, you can try doing at least 10 sets of 5 (or more) floors. For your longer session, you need to accomplish at least 5 sets of 15 (or more floors). The exercises are the same.
  • Week 4: Five days before the marathon, you can do at least 5 sets of 10 (or more) floors. For the exercises, you should ease up. Give yourself a break days before the marathon so your body can recuperate.

An important thing to remember here is to incorporate stairs during your training. You have to practice using the stairs. As for the exercise, do not forget to strengthen your glutes, quads, calf muscles and your upper-body. You have to consider the things mentioned above because it will help you meet the laborious demands of the National Vertical Marathon.

feet_running_up_stairs