{"id":11805,"date":"2021-02-10T11:10:30","date_gmt":"2021-02-10T03:10:30","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=11805"},"modified":"2021-05-28T17:00:45","modified_gmt":"2021-05-28T09:00:45","slug":"mission-possible","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/mission-possible\/","title":{"rendered":"Mission Possible: Keeping resolutions going"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]<\/p>\n

\u201cEmbracing small wins and taking pride in reaching mini-milestones along your fitness journey will help you to keep moving towards your ultimate goal. Most importantly \u2014 be patient! Great things never come easy.\u201d<\/h4>\n

[\/vc_column_text][vc_column_text]TEXT: KEENAN PEREIRA
\nPHOTOS: SHUTTERSTOCK<\/span>[\/vc_column_text][vc_column_text]Made a new year\u2019s resolution to get fit? You\u2019re not alone: the start of a new year is rife with people resolving to be healthier, either by losing those extra kilos or gaining muscles. Most of us start off strong, but by the time July rolls around, more than half would have given up on their resolutions, as researchers from the University of Scranton in the United States found.[\/vc_column_text][vc_single_image image=”11846″ img_size=”full” add_caption=”yes” alignment=”center”][vc_column_text]Defying statistics can be as simple as knowing the \u201cwhy\u201d behind your goals \u201cDoing something challenging will be 10 times easier when you have a clear \u2018why\u2019. So spend some time to find the personal reason driving your decision to change,\u201d says Mr Noel Lee, a fitness instructor with Fitness Workz. Questions to ask include \u201cWhat will changing my weight mean for me?\u201d, \u201cHow will my life be different?\u201d and \u201cWhat will become available to me if you reach my goal?\u201d. By tapping into these, you can avoid straying off the wellness journey you\u2019ve started on.<\/p>\n

Read on as Mr Lee shares other ways to give your 2021 fitness regime some staying power.[\/vc_column_text][vc_row_inner][vc_column_inner][vc_custom_heading text=”Plan and track” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_single_image image=”11812″ img_size=”full” add_caption=”yes”][vc_column_text]The saying that \u201cfailing to plan is planning to fail\u201d may seem clich\u00e9, but it is one that is rooted in truth. Mr Lee stresses the importance of planning how often you\u2019re going to work out and how long each session will last. \u201cIf you\u2019re aiming to improve or maintain your fitness, about 40 minutes for at least four to five days a week will do the trick,\u201d he shares.<\/p>\n

Make sure that your workouts feature a good mix of the following:[\/vc_column_text][vc_single_image image=”11816″ img_size=”full” add_caption=”yes”][vc_column_text]<\/p>\n

Strength training<\/span> <\/span><\/h3>\n

2 to 3 times a week, each session <\/em>for 40 to 60 minutes, including <\/em>a quick warm-up<\/em><\/span><\/p>\n

WHY<\/span> Strength training, which is often associated with weight use, keeps your body functional for the long haul. It helps prevent bone and muscle loss that inevitably come with ageing. It strengthens your joints as well.<\/p>\n

HOW <\/span>Work each muscle group two to three times a week \u2014 choose full-body workouts that hit all the major muscle groups (glutes, quads, hamstring, chest, shoulders, back, arms and core). That might sound like a lot of muscles to concentrate on, but that\u2019s where compound exercises come in.<\/p>\n

Moves like squats, lunges, rows, and chest presses work more than one muscle group at a time. \u201cIf you\u2019re getting started, stick to 12 to 15 reps per set of exercise. Then, once you\u2019ve become more comfortable with the workout, decrease the reps and increase the weight. One to two sets of each exercise are enough for your first month, after which you may want to increase it to three,\u201d says Mr Lee.<\/p>\n

You don\u2019t have to restrict your workouts to those with free weights or weight machines. \u201cMastering bodyweight exercises will also challenge your muscles,\u201d says Mr Lee, referring to push-ups, squats and star jumps.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/2″][vc_single_image image=”11828″ img_size=”full” add_caption=”yes”][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]<\/p>\n

Cardio
\n<\/span><\/h3>\n

2 to 3 times a week, each session <\/em>for 40 to 60 minutes, including <\/em>a quick warm-up<\/em><\/span><\/p>\n

WHY<\/span> The advantages of regular cardio exercise, which gets your blood pumping and large muscle groups working, are numerous \u2014 from lowering blood pressure to improving heart health to regulating weight.<\/p>\n

HOW\u00a0<\/span>Those looking to switch up their cardio workouts will be spoilt for choice, since the options are endless. Fancy a swim? Go for it! Prefer to work up a sweat on the treadmill? That\u2019s fine, too. Functional movements, like kettlebell swings, and agility work (fast-paced drills) also count as cardio. \u201cWhatever you choose, just remember to do enough during a certain period of time to keep your heart rate elevated,\u201d advises Mr Lee.<\/p>\n

Planning also involves tracking your progress. \u201cTracking how you\u2019re doing allows you to be more efficient with your workouts,\u201d says Mr Lee. \u201cIt makes planning easier so you can make modifications along the way as you reach or maybe even surpass your goals.\u201d Some mobile apps you can use to track your progress includes Fitness Point, Jefit Workout Planner Gym Log and StrongLifts 5\u00d75.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”Get support” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_single_image image=”11849″ img_size=”full” add_caption=”yes”][vc_column_text]Knowing what types of exercises to do and how often to do them doesn\u2019t necessarily set you up for success. You may plateau, work out with bad form or just lose the motivation to continue. A fitness trainer can be useful in overcoming these hurdles. \u201cThat\u2019s because they are able to devise a training regime based on your fitness levels, taking into account your medical history and fitness goals,\u201d explains Mr Lee. The best part? \u201cNo more stress deciding what type of work out to do and figuring out how to do it safely and\u00a0correctly.\u201d<\/p>\n

If you enjoy company, you can take part in group classes, or ask a friend or loved one to join you on your fitness journey. \u201cHaving a fitness partner can definitely inspire you to keep going. You are able to step out of each other\u2019s comfort zone, support one another and learn new things together,\u201d says Mr Lee. The friendly competitiveness that may arise could also keep you both on your toes.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”Go virtual without lagging” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_single_image image=”11830″ img_size=”full” add_caption=”yes”][vc_column_text]During COVID-19 times, more people are choosing to exercise at home.<\/p>\n

If you are one of them, here are some tips from Mr Lee to ensure a fulfilling workout experience:[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/2″][vc_column_text]<\/p>\n

    \n
  • Have a stable Internet connection.<\/li>\n<\/ul>\n
      \n
    • Invest in basic fitness essentials, such as an exercise mat.<\/li>\n<\/ul>\n
        \n
      • Cast your virtual session onto a TV screen to prevent eye strain.<\/li>\n<\/ul>\n
          \n
        • Come up with your own playlist, as the music played by instructors may not be to everyone\u2019s liking.<\/li>\n<\/ul>\n
            \n
          • Have good lighting, so that instructors can spot you and correct any movements.<\/li>\n<\/ul>\n
              \n
            • Involve family members in the workout, as you can encourage one another.<\/li>\n<\/ul>\n

              [\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”11847″ img_size=”full” add_caption=”yes”][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_column_text]For those who still prefer working out at gyms, you will have to book your sessions in advance. While this may seem inconvenient, it actually offers upsides. \u201cThe gym is less crowded and patrons can enjoy shorter waiting times at their favourite machines. They can also view the capacity during each slot before deciding to make a booking, and enjoy cheaper rates if they book the gym at off-peak times,\u201d says Mr Lee. The maximum capacity at Fitness Workz ranges from 13 (Balestier) to 50 persons (Khatib and Bukit Batok).[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”Free fitness resources” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/6″][vc_single_image image=”11836″ img_size=”full” add_caption=”yes”][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text]Social media videos:<\/strong><\/span> Fitness Workz regularly updates its Facebook page with videos on workouts you can try at home or the gym. \u201cLike\u201d the page to get regular updates:[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/6″][vc_single_image image=”11839″ img_size=”full” add_caption=”yes”][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text]Sundays @ The Park:<\/strong><\/span> Bond over instructor-led group workouts and fitness boot camps at these sessions organised by the Health Promotion Board. They are available at over 70 parks across the island.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

              [vc_row][vc_column][vc_column_text] \u201cEmbracing small wins and taking pride in reaching mini-milestones along your fitness journey will help you to keep moving towards your ultimate goal. Most importantly \u2014 be patient! Great things never come easy.\u201d<\/p>\n","protected":false},"author":14,"featured_media":11809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[22],"class_list":["post-11805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"\nMission Possible: Keeping resolutions going - Frontline<\/title>\n<meta name=\"description\" content=\"Great things never come easy. Work out a plan and stick to it! 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