BBS GYM WORKS

Computer Safety

2012-01-22T21:26:00.000-08:00

This is a useful clip for students sit in front of the computer doing their work without know what happens to their body due to inappropriate sitting position, intensity of work and so on.

Train Safe

2011-10-11T05:39:00.000-07:00

Lets Exercise in the safe way

This is the high end of exercise heart rate monitor. It can transmit data to your computer on every second's recording.

This is the cheaper version of exercise heart rate monitor. You have to press on the watch surface buttons to get the reading of your heart rate. It has delay effect, therefore, would not be as accurate as the above model.

A wrist type blood pressure meter, convenient to bring along in any situation. It also read your heart rate.

You would see this model in most of the doctor's room. A reliable model for accurate measurement of blood pressure and heart rate.

Many people going for physical exercise to aim for a better health, but they do not know how hard they should train for themselves, ended up either in hospital or with certain discomfort in the body.
If you understand the relationship between exercise and heart rate, blood pressure; you may be exercising in a much safer condition.
There are few figures which we should find out for ourselves before going into the exercise program. The number of your Maximum Exercise Heart rate (MHR), Resting Heart Rate (RHR), and Exercise Heart Rate (EHR). Other to watch out is your Blood Pressure (BP).

To determine your maximum heart rate you could use the following, which combines the Miller formula with the research from Londeree and Moeschberger.

Use the Miller formula of MHR = 217 - (0.85 × age) to calculate MHR
Subtract 3 beats for elite athletes under 30
Add 2 beats for 50 year old elite athletes
Add 4 beats for 55+ year old elite athletes
Use this MHR value for running training
Subtract 3 beats for rowing training
Subtract 5 beats for bicycle training

For Resting Heart Rate, you could use one of the following methods, both methods would be much more accurate if you have done in early morning when you just wake up:
1. Carotid Pulse (neck) - To take your heart rate at the neck, place your first two fingers on either side of the neck. Be careful not too press to hard, then count the number of beats for a minute.
2. Radial Pulse (wrist) - place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger. Once you find a pulse, count the number of beats you feel within a one minute period.

The most easiest way to measure heart rate and blood pressure is the Blood Pressure Meter. It would show your blood pressure and heart rate on its screen.

According to most of the research, we may perform our exercise at 60 to 85% of our maximum heart rate, according to our age, gender and types of life-style we are in. You ought to get your medical officer to give you the clearance before you engage in any forms of exercise; especially you already have some form of health problems.

Train safely and train for health, this is the main objective we do our exercise.

Blood Pressure Chart

2011-10-10T06:38:00.000-07:00

Attached here is a Blood Pressure Measuring Chart for all of you. Refer to this chart if you have a Blood Pressure meter at home, check you blood pressure in the morning while you just wake up. Refer to this chart and see your own condition. Refer to doctor if the measure is at alarm level.

Latest photos of our BBSS GYM

2011-09-14T07:35:00.001-07:00

2011 BBSS GYM

This year the gym has attracted 44 members to join. Most of them come at least twice a week, one hour per session for the training.

Girls Basketball B team and C team also requested the gym to provide them strength conditioning training twice a week.

This year the training included elastic bands, fit ball and medicine ball training program in students' personal training plans.

The gym coach, Mr.Chia also went for several strength and conditioning workshops conducted by Singapore Sports Council and America Council of Exercise, to acquire the latest training information and methods.

Sports Conditioning Workshop by ACE

2011-06-29T20:32:00.000-07:00

Mr. Chia has attended the Sports Conditioning Workshop organized and conducted by American Council on Exercise on 29 Jun 2011 at Safra Mt. Faber. It was a whole day workshop, it included theory and practical sessions. The workshop was very enriching and practical.

coach renewed his professional license

2011-05-25T07:18:00.001-07:00

Our Gym Coach, Mr. Chia has successfully fulfilled the requirement of ACE (American Council on Exercise) and renewed his PT license for another two years. He also obtained the qualification as a Fitness Trainer for Senior Citizen from People's Association.

Gym equipment

2011-02-28T06:06:00.000-08:00

Our Gym has purchased new dumb bells and Barbells to cater for for students to use. This year 2011, we have more than 30 students enrolled as regular members and train at least twice a week. The Basketball B girls and C girls teams also seek the help from us to strengthen their physical conditions.

Skipping For Warming up

2010-10-16T19:22:00.000-07:00

We usually do skipping as part of the warming routine during bad weather season. Members may not understand the benefit of skipping.

Here is an article, extracting from American Council of Exercise (ACE) illustrating the skipping method and its benefits. Hope this article would enrich members knowledge in this aspect.

Jumping Rope: Not Just for Kids Anymore
Remember the song, “Not last night but the night before, twenty-four robbers came knockin’ on my door?” Those were the days when playing hopscotch, jumping rope and hanging on the monkey bars were our primary occupations.

While hopscotch and swinging from the jungle gym may no longer be a part of your leisure time, jumping rope could be. Not only is it a great cardiovascular alternative to your usual aerobic workout, jumping rope can increase body awareness and develop better hand and foot coordination.
Roping Essentials
One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the balls of the feet.

Jump ropes have come a long way since most of us were skipping around the playground. Today, they are made from a variety of materials and feature various grip styles.

Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a light-weight rope with foam grips so it won’t slip away from you even if your palms get sweaty.

Here’s how to choose the right length rope for you: Step one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest high.

Learning the Basics
Here is a breakdown of the do’s and don’ts of jumping rope:
• Lightly grip the handles near the end closest to the rope.
• Keep your shoulders relaxed and your elbows close to your body.
• Your knees should be bent slightly.
• Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head.
• Never hunch over. Keep your back straight and your head up.
• Jump low to keep the impact on your knees and ankles to a minimum.

Jumping Rope—A Refresher Course
If it’s been a while since you’ve swung a rope, you can rest easy—the essentials are still the same. And the essentials are all you really need to know to get a good workout. But if you want to create a fun and exciting workout, you’ll have to add an extra element—a little pizzazz.

The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.

Once you have mastered basic jumping, try getting a little creative. Jump backward or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don’t want to stop completely, twirl the rope from side to side.

The point is to stick with it. You’re sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again.

Additional Resources
American Heart Association—Jumping Rope May Be an Ideal Brain Exercise: www.americanheart.org/presenter.jhtml?identifier=3014813
American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance—Jump Rope for Heart: www.americanheart.org/presenter.jhtml?identifier=2360

extract from http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2688

some common exercise done in our gym

2010-10-01T02:21:00.001-07:00

Common exercises done in our gym

These are the common exercises done in our gym, they contribute to the strength and power of each individual through regular training.

All exercises listed here are not according to its intensity. Kindly note.

Exercise with a balloon

2010-09-20T06:04:00.001-07:00

This exercise was introduced at the Open Ceremony of Asia Fitness Convention 2010 at Bangkok, on 16th September 2010. The performer was non other than Paul Brown.

Who is Paul Brown? According to the publication given to us, he is a CEO, the creator of Face to Face Retention System, IHRSAs official retention program to help clubs reach the 100M x 2010 goal.

This clip demonstrates that anything can be used for fitness exercise tool, provided you have a creative mind.

New group photos on 28 July 2010

2010-07-28T04:41:00.001-07:00

28 July 2010, BBSS Gym

Males and females training at the Gym.

Every member is issued with a log book, to track their training progress.

The senior members from Sec 4 and Sec 5 classes. They have been training for more than a year.

Quite a big number of lower sec students joined us recently. These are some of them training at the gym today.

Gym Exercises

2010-07-08T06:07:00.000-07:00

The Busy Gym

Groups of students make full use of the school gym facilities to improve their physical condition.

Dumb bell push up is to increase the intensity of an ordinary push up.

Peck Deck, good and basic exercise for novice trainees.

Plank

2010-03-20T06:13:00.001-07:00

Plank

Plank is a good exercise to strengthening the core muscles, glut, quards and sometimes the shoulder joints.

Show here is the normal plank position and a side plank position. Notice the straight back and the engagement of the abdominal muscles.

Normal Plank

Side Plank

two common exercises in gym work

2010-03-02T03:46:00.000-08:00

Two Common Exercises in Gym Work

Dip and Pec Deck are very commonly seen in gym work.
Here, we demonstrate these two exercises done by our members.

We always emphasis on good posture when performing exercise. In this exercise, we need the trainee to keep the trunk straight, engage his core muscle. When dipping, the upper arm shall stop when they are parallel to the floor, then slowly rise up the body. By the way, no one should hold his breath when performing this exercise. If the moment is right, you should feel the stress on your triceps and biceps after 3 to 4 sets.

This exercise is called Pec Deck. The muscle group you are working on majorly is the Pectoralis group of muscles. One should sit and get his chest close to the seat, slightly bend the arms and place them in front of you, with hands holding on the machine's handles. Then gently move the arms laterally, and stop at the shoulder point. Slowly release the tension and move the arm back to the starting position. Both legs position shall be 90 degrees at its shin and thigh.

Some relevant articles on Exercise and Health

2010-02-24T22:08:00.000-08:00

Exercise is a critical component of good health, especially as you age. Exercise will help you:

· Sleep better

· Lose weight, gain weight, or maintain weight, depending on your needs

· Improve your resistance to fight infections

· Lower your risk of cancer, heart disease and diabetes

· Help your brain work better, making you smarter.

The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a guide, and toward that end I offer the recommendations below -- and an exercise table you can print out and use to help you track your progress.

Key Points to Remember When Exercising

Listen to your body.

You must be careful with your exercise as if it is done improperly it may actually worsen your health. So, if exercise worsens your symptoms, modify your program or, if need be, stop.

Because even though your body desperately needs exercise to improve, you will only get worse if you violate your current limitations. So you may have to start with as little as one or two minutes a day, and work your way up from there. As your energy and health improve, you will be able to tolerate larger amounts of exercise, which will lead to weight loss and increased energy.

Exercise is simply one of the most powerful tools available to drop your insulin levels, and elevated insulin levels are one of the primary drivers for high blood pressure, high cholesterol, diabetes and weight gain. It is my belief that properly performed exercise is far more powerful for controlling these symptoms than any drug yet developed.

It helps to hire a personal trainer who can guide you through the specifics of a good exercise program. If you do use a personal trainer, please be aware that many don't understand the nutritional principles discussed on this site, and it is useful to ask them to read the nutrition plan to understand the path that you are on.

Be consistent.

Research has shown that to lose 10 percent of your body weight, and keep it off, you need to exercise for one hour, five days a week. This level of exercise is only required if you are overweight, as you have an accumulated an exercise debt that must be "repaid" to regain your health.

So not everyone needs this amount of exercise. In my experience, those who are overweight, have high blood pressure, high blood cholesterol or are diabetic do benefit from this high level of exercise until they are able to normalize their health challenges.

Start with walking if you are overweight.

Most heavy people start with walking, and that is an excellent choice as it is low-risk and inexpensive. If you are starting out in poor shape, slow-paced walking will produce benefits, but if you are starting out in better condition, you will need to walk faster and/or farther to see any results.

Regardless of your starting level, the more vigorous your walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to rise.

The major problem with walking, however, is that many people become fit relatively rapidly but don't increase the intensity of the workouts as they raise their fitness level. Once you become comfortable with a routine, it is important to increase the intensity in order to continue benefiting.

Once you get in shape, you'll need to walk for more than two hours to achieve significant health benefits. Therefore, once you reach that point, it may be wise to choose a more vigorous activity such as jogging, an elliptical machine, sprinting, or strength training, instead of merely walking.

Increase your intensity regularly.

Ideally you should exercise at an intensity that makes it somewhat difficult to talk to the person next to you. This prevents you from having to measure your pulse or use a heart-rate monitor.

If you can comfortably talk to the person next to you, you aren't working hard enough to produce the benefits you need to lose weight. However, if you are breathing so heavily that you cannot carry on a conversation at all, then you are exercising too hard and need to cut back a bit.

Using this simple technique as a guide will assure that you're constantly increasing your intensity as your fitness level increases.

Do anaerobic training!

There is abundant new scientific evidence, like this 2007 study, that clearly demonstrates there are enormous benefits to interval-type training. I now firmly believe that although endurance cardio training is important, it really needs to be part of a more comprehensive program that includes short bursts of activity at very high intensity, individualized for your specific fitness level.

The new evidence suggests that this may actually provide MORE protection against heart attacks than long durational aerobic type exercises.
Another major benefit of this approach is that it radically decreases the amount of time you spend exercising, while giving you even more benefits. For example, intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under your skin and within the exercising muscles. The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness in a shorter amount of time.

It would be wise to have clearance by your physician if you are not in good shape before embarking on a program like this. However, you could start simply by walking and progress at your own pace.But this is a technique that should help nearly anyone who uses it.

Try running.

If you feel ambitious you can advance to running, which is my personal favorite -- I have been a runner since 1968. It is one of the most efficient and inexpensive ways to stay healthy; the only equipment required is a good pair of shoes. Please read my article "How to Go From Sedentary to Running in Just Five Steps" for simple step-by-step instructions that can help turn you into a runner.

If you do decide to run, please recognize that most shoes will not last more than six months. If you use them longer than six months you will increase your risk of injury.

One of the downsides of running is that you must depend on the weather to cooperate. You can always use a treadmill, of course, but that adds the expense of a health club or the equipment for your home. If you are elevating your program to this level and will invest in equipment, I believe that an elliptical machine is, for reasons explained below, far superior to the treadmill in providing an optimal aerobic exercise experience.

Try an elliptical machine.

Elliptical machines are generally less expensive and far quieter than treadmills and provide a complete lower body workout by rotating the use of the different muscle groups on your legs. However, you will have to be sure to use the elliptical that can incline throughout various levels. Some models have a fixed based and handles that allow you to exercise your arms, but I believe it is more helpful to exercise the different leg muscles as they are much larger than your arm muscles.

For more information about the benefits of an elliptical machine over a conventional treadmill, please see my article "Ellipticals Run Ovals Around Treadmills."

You may not realize it, but exercise has been clearly shown to reduce cancer rates, by lowering insulin levels, increasing immune function and antioxidant defense, and optimizing your hormone levels and DNA repair.

Incorporate strength training to optimize your health benefits

Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program.

A study published in the journal Medicine and Science in Sports and Exercise confirms that for the average person exercising by resistance training, the number of repetitions (the number of times a muscle or group of muscles is used to lift a weight) is not of major importance; a single set of repetitions was found to be almost as effective in maintaining fitness as three sets. The ACSM -- the largest sports medicine and exercise science organization in the world -- and the U.S. Surgeon General have also been recommending a 1-set exercise program for some time.

Incorporating a simple 1-set, 5 to10-minute weight lifting routine into your daily program will definitely improve fitness, and is a practical, obtainable goal for most people. There are some key concepts to keep in mind, however, as not just any set of weight training will do.

You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild. More is clearly not better here.

As long as you're consistently doing the cardiovascular portion of your exercise program, such as using an elliptical machine, you won't really require leg training exercises as you're already working out your leg muscles sufficiently. This will help keep the time spent on resistance training down to well under ten minutes.

For more in-depth information on setting up a strength training program, please review My Recommendations for Weight Training.

Exercise correctly to optimize weight loss.

If you are going to use exercise for weight loss, consider a weight bearing exercise. It has been my experience that non-weight bearing exercises, like swimming and bicycling, are not as efficient or effective for weight loss. You will typically need to exercise four times as long in these activities to receive the same benefit of running or using the elliptical. Since most of us are seriously pressured for time, these exercises become less practical.. Additionally, to maximize your weight loss efforts, make sure you include high-intensity interval exercises in your program (see segment on anaerobic training above) and strength training.

Swim, but avoid chlorinated pools

Swimming is one of the best exercises on the planet, working all your major muscles, but it poses the challenge of exposing you to the large amounts of chlorine that are in most swimming pools.

The chlorine in most pools is readily absorbed through your skin and can contribute to major disruptions in your biochemistry. Your body is very good at metabolizing many things, but dioxins (a byproduct of chlorine) and other organochlorine compounds aren't included. Even if you are exposed to very low levels, dioxins accumulate in your body. The cumulative effects of dioxin in humans have been linked to:

birth defects
cancer
reproductive disorders
immune system breakdown

However, you still have the option of swimming in the lake, river or ocean depending on the temperature of the water.

Try bicycling, but be aware of safety measures.

If you decide to bicycle for health, study all bicycle safety measures and be aware of the high risk for serious injury compared with other exercise options.

Men who take up cycling should take special precautions to choose the right bicycle, as men are prone to problems ranging from genital numbness, erection problems, soreness and skin irritation in the groin area. The proper fit -- including the correct level of pedal resistance and saddle height -- is important. A properly padded saddle, along with bike shorts, can also help to reduce your risk of sexual problems. For more information on this issue, please see my article "Hidden Dangers of Riding a Bicycle."

Always, of course, wear your helmet.

Extracted from:
http://www.mercola.com/nutritionplan/exercise.htm

Multi level Camp 2010

2010-02-02T07:03:00.001-08:00

There was a group of boys and girls who did not sign up any activities during the Multi-level Camp Week in late January. They were sent to the gym for some health information as well as to get some tips on simple exercise to enhance their daily health. The following photographs were the records of this activity. All photos are the courtesy from Mr. Daniel Lim.

Some suggestions on good food intake

2010-01-28T05:27:00.000-08:00

Hope this clip could provide some information for you good food intake. Do your own reading and research to confirm what is said in this clip.

Some stretch for your cooling down exercise

2010-01-27T05:31:00.000-08:00

Kindly note that the photographs here are for your visual reference only. You need to seek the proper advise from the coach to get them done correctly.

The best time for you to do stretching is after your fitness exercise or gym workouts, because during that time your muscles are totally warm up and stretchable. It would also help you to reduce the risk of injury.

Our Aims

2010-01-13T06:41:00.001-08:00

BBS Gym is a non-profitable school based gym. It's main aim is to provide strength and conditioning to students in BBS, especially various sports school teams and students who need to have a nice and defined cut body. We also provide service to obese students to help them to reduce their fat in their body.

These are the current members training regularly at the gym, they train at least 2 times a week. They are ranged from Sec One to Sec Five.

Mr. Chia is the main coach in the gym, he is assisted by four senior members there. Mr. Chia is a certified Personal Coach from America Council on Exercise, he is also a certified advanced Strength and Conditioning Trainer.