Health Hacks: How to improve your stamina

Health Hacks: 6 Tips to improve your stamina

Natasha Gan

25 Feb 2015

updated the 6 October 2015 à 23:21

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Interval training
It's ideal to jog once or twice a week. Find a girlfriend you can partner with to motivate you. During your jog sessions, alternate running and brisk walking to avoid running out of breath too soon. One way to do this is to chat. Yes, chat. Hold a conversation whilst risk walk or jog. Being slightly breathless is a sign that you are on the right tempo! But if you find yourself gasping for air, or if your muscles are giving up, slow down and take a deep breath to relieve any pain.
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Group classes
If you like Latin choreographies or the exciting atmosphere of a group workout, sign up for a fitness class! You have a wide variety ranging from low impact aerobics, Zumba or Bokwa. You won't feel time pass, plus these routines are easy on the joints. Other options for the more adventurous bunch include Body Combat, Fitpunch or CrossFit (find all about these alternative exercises here)
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Jumping rope
Simple and effective, jumping ropes are famous amongst boxers. These ropes are hyper effective in burning calories (400 kcal per 30 minutes!) and improving your endurance. Jumping slowly with your feet together and your arms in sync is already a good exercise. To find a rope with the right length for you, place one foot in the middle, and with one handle in hand, lift your wrist up. It must arrive at chest height.
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Knowing your machine
Don't be intimidated by the ultra sophisticated dashboards of treadmills. The "Quick Start" button is your best friend! Maximum heart rate (beats / min) is 220 minus your age. For moderate effort, you must walk or run "65 to 70% of your maximum heart capacity," advises France Carp, author and consultant in sport and nutrition. For example, it's recommended to reach 117 beats / min if you are 40 years old.
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Taking the stairs
Don't press that elevator button and don't think about riding up an escalator either! Instead, choose to take the stairs. Or get off a bus stop early and walk to your destination. Get a pedometer to count your steps — every step counts! A little cardio goes a long way: a brisk walk help build muscles in your calves, back, back of thighs, glutes, and abs.
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Breathe like Yogis
Inhale slowly through your nose and out through the mouth, while releasing the jaw and shoulders that we tend to tense up during exercise, which blocks the diaphragm. During his "breath workshop", Dr. Bernard-Philippe Bulidon recommends a breathing exercise that involves pressing the index finger on your right nostril right and alternate on the left side. Start with a deeper breathing mode and on the third timetake short, sharp breaths "tchoo, tchoo"...

Running out of breath after a flight of stairs? Or a brisk walk to your bus stop? Find out how to improve your stamina with these tips.

Ranking as the fourth best medical infrastructure in the world (World Competitiveness Yearbook 2010, IMD), Singapore takes pride in its healthcare excellence. At Novena Square, we have an entire mall dedicated to sports and active lifestyle. We have international gym chains lurking around the city, alongside with local health clubs. Seven days a week; before, during, or after work hours; in parks, by the streets, along Clark Quay or Marina Bay, there is always someone running.

In short, Singapore is a health-conscious society.

If you haven’t already, jump on the bandwagon and break a sweat! Don’t get intimidated if you find yourself running out of breath sooner than your peers because here are six tips on how to improve your stamina! Exercise regularly and follow our pointers for better endurance and in no time, you’ll be Zumba dancing or rope jumping with your fitness buds without prematurely gasping for air.

Start small — maybe mini workouts in between hours seated in front of the computer?

Isabelle Soing and Natasha Gan

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Health Hacks: 6 Tips to improve your stamina

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