| |
| |
:: Issue 1 |
 |
|
| |
 |
|
|
Every month, we will
feature Health Professionals and their prescription
for a Healthier You. Think you fit the bill? Write
to us now. |
|
|
|
|
|
|
|
|
|
|
|
I love to run for my cardiovascular workout. Despite
my hectic shift at A&E, I still managed to find
some time to run 3-4x a week to keep fit. Each run
would cover about 6km. I think I am addicted to
running as I feel really "shiok" after
a good run. At the moment, I do not workout in a
gym. To break the routine, I play basketball and
swim for leisure. And to avoid building up a layer
of "tyres" around my waist, I do crunches
at home. |
|
|
|
|
|
 I
love food. It is hard to keep watch on what I eat.
It helps that I am a non-smoker. I also do not consume
alcohol. I do however ensure that I have a balanced
diet with vegetables and fruits with every meal. |
|
|
|
|
|
|
|
| |
| |
|
|
|
|
|
|
| |
| |
| |
|
|
| |
| |
|
|
|
| |
|
|
| |
|
|
|
|
|
|
|
|
|
You can effectively work your abs with 3 non-consecutive
workouts a week. You must leave at least 48 hours
between weight workouts of the same body parts.
Muscles need time to repair themselves and grow.
Do 2-3 sets of 12-16 reps of each exercise. If
that's too easy, make sure you are doing it correctly.
Some little gadgets can help you with your form,
but you can get a great ab workout without any
equipment. So don't find anymore excuses.
|
|
| |
|
| |
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
Lie on your back with your knees bent and your
hands behind the ears. Slowly curl your upper
body up, bringing your shoulder blades off the
ground. Return to the starting position.
|
|
| |
|
|
|
| |
|
|
|
|
Lie on your back with your feet flat on the ground
and your knees bent at 90 degree, with a light
medicine ball squeezed tightly between them.
Place your hands behind your ears and slowly
raise your head, shoulders and feet off the ground.
Now move your knees in a wide figure-8 motion.
Do 3 repetitions in 1 direction, then reverse
the motion for 3 repetitions.
|
|
|
|
| |
|
|
|
|
Lie on your back with both feet flat on the ground
and your hands near your hips. Raise your knees
up towards your chest, then slowly lower your
legs back to the starting position. Once your
feet touch the floor lightly, repeat.
|
|
| |
|
|
|
| |
|
|
|
|
Get into the standard pushup position. Lift your
right arm and your left leg off the ground at
the same time and hold for 3 to 5 seconds. That's
1 repetition. Return to the starting position,
then repeat, lifting your left arm and right leg.
|
| |
|
|
| |
|
Again, get into the pushup position,
resting your shins on a Swiss Ball. Your body
should form a straight line from your shoulders
to your ankles. Roll the ball towards you by pulling
your knees towards your chest. Return your legs
and the ball to the starting position.
|
|
| |
|
|
|
| |
|
|
|
|
Sit with your knees bent and your feet on the
ground and hold a medicine ball in front of you.
Twist to your left and set the ball behind your
back, then twist to the right to pick it up again.
Bring the ball to your left and set it down again.
Repeat to finish the set, then do a set in the
opposite direction.
|
| |
|
|
| |
|
Hold a dumbbell with both hands
next to your ear. Flex your abs and rotate your
torso to the left as you extend your arms and
lower the dumbbell to the outside of your left
knee. Return to starting positin, finish the set
and repeat, now moving the dumbbell from your
left ear to your right knee.
|
|
|
|
|
|
| |
|
|
| |
|
|
| |
|
|
|
I
do not avoid "junk food" entirely, although
there is a conscious effort to have a balanced diet
in all my 3 meals. Fortunately, I managed to burn
away whatever excess I ate through my exercise regime.
rectus
abdominis:
