Improved Workout: 7 Modifications that change everything
Small changes in your workout routine could be all you need to boost results. Make these adjustments and see the difference for yourself.
GET YOUR HEART PUMPING THROUGH SPORTS
Debunking family medical history, a slightly higher intensity and even losing a few more kilos... So many good reasons to amp up the heart.
The change to adopt: vary the intensity of your exercises. Alternate intense phases (that is to say that we are running out of steam) and calmer ones. Example: when running, sprint for 30 seconds, then do a 20 second jog. When swimming, do a quick length, and a calmer stroke the next. Start by incorporating these changes 4 times during a session and then 6 times, and finally ten when you get there. These changes can increase the capacity of the heart contraction, so blood is better distributed to the organs. Don’t forget to go through a medical checkup before starting on the new routine to know the ideal frequency of sessions (duration and intensity) depending on your condition and objectives.
PREVENT SPRAINS
Aim to be more flexible in order to gain elasticity and stronger muscles.
The change to adopt: 2-hour stretching a month. Incorporate this one-hour session into your routine every two weeks, either with a group class or a single DVD. At least once a year it’s also advisable to change your workout shoes, even if they have the nickel air. Cushioned shoes wear out very quickly, increasing the risk of injury. You don’t have to spend too much, a pair for just SGD50 may be sufficient if you’re not a pro! Ask for advice from the sales staff to choose the best model.
KEEP BONES STRONG
Doing sports increases bone density of 20 to 30% and reduces the risk of osteoporosis. Good news: it's never too late to start and reap the benefits.
The change to adopt: Practice outside. At least do so during the non-monsoon periods, in order to synthesize vitamin D which is essential for calcium absorption by the bones. Try to expose your arms and face to sunlight for 20 minutes a day. Even if it’s just running or brisk walking on level ground, the impact is just as great as if you did sports (tennis, squash, volleyball, basketball ...) which is proven to enhance the skeleton.
KEEP YOUR HEAD UP
Physical activity (unfortunately) can’t make you grow taller after puberty, but it does help to stop the inevitable loss of height that comes with age.
The change to adopt: keep your chest lifted. Aim to constantly imagine an invisible thread over your head pulling you up. We go down the bone of the lowest possible vertebrae, and tuck in the navel while keeping the spine straight. For good support and harmonious head control, focus on practising classical dance, pilates or swimming.
EMBRACE VOLUME
Always ensuring you have skinny calves or thighs? Don’t be afraid to do some body-building; looking bulky is a myth!
The change to adopt: choose (relatively) heavy weights. At a rate of 10 sets of 10, with 3 minute breaks between each set. The last repetition should be near impossible to complete. Raise, if possible, weights of around 20 to 30 kilos or heavier, and get monitored by a coach to ensure the right position and avoid injury. For food, the focus is on 2.5 to 3 g of protein per kilogram of body weight per day.
COMBAT CRAMPS
Do they appear regularly from the beginning of the workout? It may be a lack of magnesium or low hydration.
The change to adopt: revise your lifestyle. Fill your diet full of nuts, seafood, cocoa, seasonal fruits and vegetables and drink at least 1.5 liters every day. It’s also recommended to sleep at least 8 hours a night. And don’t skimp on the 10 minute warm-up: leg stretches, head circulations, shoulder rotations, reels with arms. During the session, drink two sips of water every fifteen minutes minimum and after the workout, rehydrate with sparkling water, a little milk or water with a lemon juice.
LOSE THE BELLY POOCH
Before menopause, the stomach consists of subcutaneous fat. After this period, it can turn into intra-visceral fat and promote metabolic diseases such as obesity or diabetes.
The change to adopt: don’t rush. Opt for two sessions of cardio (bike, elliptical trainer, stepper, rower ...) a week with a quiet rhythm of 130 heart beats per minute, for at least 45 minutes. It adds a little coating to the core muscles, the obliques and the rectus. Resting on elbows and feet, lay your body parallel to the ground and hold as long as possible. Try to avoid the simple sugars - especially at night - and, twice a week, satisfy yourself with a full bowl of rice and cooked vegetables for dinner.
Veronique Chaouat and Nur Syazana H.
