Talk on Recovery Time and Exercise

Do you want to know more about 'Recovery Time'?  Watch this clip!

Latest information on Core Exercise

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147485702

Important Notice to all members

About kicking the habit of lousy food intake

There are lots of people out there, very concern about their wellness; therefore, they go gym or perform other forms of exercise to keep fit. But I often see these people after their workout will go for food that would ruin their efforts of exercise. Choice of food, amount of intake are two key elements in the balance of their daily energy expenditure. Very often, they will tell you they can't resist the temptation of their beloved food. The article here may have some form of help to them; if they really want to kick their lousy food intake habit.

Workout Chart on various aspects

Simple Workout Chart for your holiday reference

This is a workout chart for BBSS Gym members to refer to, during the year end long holidays, while they could workout at their choice of public gyms. The school gym would not be opened until another new school years for student to use.

Do remember, if you stop training for more than 4 weeks, your body will be De-trained and the physical conditions will be degenerated back to where your starting status.

Computer Safety

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

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.

Skipping For Warming up

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

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

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

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

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

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