Train Safe

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

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 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

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

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

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.