Elderly Functional Fitness | Everything you need to know

Wall push-ups

As per various studies, significant health benefits are seen in adults aged 65 years and older who participate in regular physical activity. Even people with some existing illness can exercise which will definitely improve the condition.

Some of the many benefits of Functional Fitness:

  • Proper exercising also slows the ageing of the brain.
  • Exercising at this age helps to improve your strength and thus stay independent.
  • Exercising adds up to one’s energy level too.
  • Diseases like as diabetes, osteoporosis or diseases related to heart can be to avoided by regular exercising too.
  • It also improves your balance thereby preventing accidental falls.
  • Moreover emotional fatigue, depression or anxiety can also be checked.

Common Function Fitness Exercises

The types of exercises you can do are many to choose from. However, it is always better to understand your body and accordingly select them where personal trainers play a very important part.

  • Just as the other name of Aerobic activity i.e. ‘endurance activity’ suggests, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week in order to stay fit for longer time. You can choose to go for brisk walking, jogging, water aerobics, dancing, cycling, swimming or play tennis – there are ample options of aerobic activities.
  • Many such exercises that older adults should do every day to improve strength, flexibility, and balance are Abdominal Contractions which will help to increase strength in the abdominal muscles.
Abdominal contraction exercise
Abdominal Contraction Exercise – improves strength, flexibility, and balance
  • It is very important for all age groups to strengthen your muscles like of the hips, back, legs, chest, shoulders, arms and abdomen and particularly older adults must do some Muscle-strengthening activities at least 2 days a week. You should continue to carry the grocery bags home or go for some yoga classes, do some body weight exercises. You can also get personal trainers to guide you with weight training exercises using exercise bands or weight machines.
  • You can do Wall push ups to increase the strength in the chest and shoulders
Wall push-ups
Make your chest and shoulder stronger with wall push-ups
  • Toe taps are good for strengthening the lower legs and Heel raises are important to strengthen the upper calves. On the other hand, knee lifts strengthens the thighs and the Ankle rotations strengthens the calves.
  • Another very important thing for older adults is Balance Boosters. It is very common that accidental falls leads to injury for many elderly people. To avoid such situations, you should incorporate balance exercises in your exercise regimen. Doing balance exercises, such as Shifting Weights or Single leg balance or Tai chi orYoga will make it easier to walk on uneven surfaces without losing balance.

However, it is always advisable to talk to your doctor if you have any chronic health condition or even any symptoms before starting a physical activity program.

So cheers to long and healthy living with functional exercising! Get a personal trainer to help you with your functional fitness.

Why is Basal Metabolic Rate (BMR) so important?

weight loss StringsSG

Understanding your BMR (Basal Metabolic Rate) could be the key to your journey for a fitter body

What is BMR?

BMR is the amount of calorie your body burns in a day with doing nothing. Do not confuse BMR with BMI (Body Mass Index), they are completely different. Our body is like a machine and in order to operate, it needs energy in the form calories to operate, which is the fuel to our body. Our body not only burns calories while doing cardio or strength training, but also while we are just sitting or even even sleeping. Our brain also burn a significant amount of calories for it to function. So, calorie is burnt by just being idle, the total amount of calorie burnt in a day in such state is called BMR.

What is your BMR?

BMR varies from person to person. You can use the tool on https://manytools.org/handy/bmr-calculator/ to get your approximate BMR. To be more accurate, you could try BMR measuring scales available in the market, but they could be expensive and may cost somewhere between $50 to $200, depending on how much accurate they can be. The other way is walk-in to a fitness center and check if they can calculate it for you, usually every modern fitness center has the machine.

Why knowing your BMR is important?

You are bound to lose weight when your amount of calorie intake in a day is less than the calories burnt by your body in a day. A positive calorie deficit will cut down your weight and a negative calorie deficit will result in weight gain.

The math is -> Calorie Deficit = BMR – Calorie intake in a day

So the higher your BMR is, the more you can eat and still not gain weight.

Can you increase your BMR?

Yes, you can. It is proven that, the amount of muscle mass in your body is directly proportional to your BMR. So the target should be to increase your muscle mass. Adapting to strength training and adding sufficient protein to your diet can help increase or maintain muscle mass.

If you need a personal trainer to guide you with workout and diet plan, you can request one here.

Will starving put you on a Calorie Deficit?

Yes, not eating enough food can put you on a calorie deficit mode and you will lose weight, but in the long run your body gets used to it and brings down your BMR which may have adverse effect. So I do not recommend starving. What is advised is to top-up you calorie burnt by being active. You could add cardio or strength training to your daily habits based on your comfort level, while adding both is the best. This will also keep you on a calorie deficit mode without hampering your BMR or may increase your BMR as well.

Healthy Diet StringsSG
Healthy Diet

Should I be selective about what I eat?

100 grams of chocolate has around 546 calories while 100 grams of carrots is only 41 calories. So you can fill your stomach with low calorie food without starving, you just need to pick the right food.

We would not recommend a very strict diet unless you want to compete, as sticking to a strict diet gets difficult in the long run and off course you want to use your taste buds gifted by god. Try to stay away from anything that is sweet, especially chocolates, ice-creams and soda as much as possible.

Choose whole fruits over fruit juice. You could cheat on your meals once a while with your favorite food. Our Fitness Trainer can help with a proper diet plan that suits your life style.

We hope you liked reading this article and have a better knowledge on BMR. Please leave your comments and feedback. Follow us on Facebook.

Top 3 exercises with UGI ball for best results!

UGI Ball plank mountai climbers

One of the hot favorites in the world of fitness is the UGI Ball. It is a great buddy for workout as it does not restrict us to exercise only in the gym. We can work out with it at home or carry to a hotel or beach while on vacation!

Since it is a hybrid of a medicine ball and stability ball, we can kneel on it, stand on it, and do our planks or crunches. However the trick is, the softness of the ball makes the surface unstable and thus our body has to work harder. In the process it helps to lose more!

It is a 30-minute full body workout routine but it makes workouts fun. Using UGI is awesome to work on our body balance, to build our core strength and also helps to strengthen and stabilize our muscles. It is recommended by various fitness trainers or personal trainers as well to their clients who look forward to achieve that dream body but in a fun way.

This UGI Ball can be used variously for various exercises like –

1. Dips

Dips with UGI Ball
Dips are great to get our upper body toned!

Dips are a very good workout if our target is to tone Upper Body. We should start in a bridge position, keeping our hands on the ball and feet should be flat on the floor. One thing very important here is that we should keep our lower back close to the UGI Ball. Now all we need to do is to bend our elbows in order to lower our butt without touching the floor. After this we need to extend our elbows to return to the starting position. Now repeat.

2. Right & Left Leg Lifts

Right & Left Leg Lifts
UGI Balls – Great for Right & Left Leg Lifts.

This Right and Left leg lifts are good when we target to lose fat and tone our Lower Body. It is quite easy too. All we need to do is to balance our right/left knee on the UGI ball. Now we need to extend our other leg straight out with toes pointed to the side. We must remember to keep our leg straight and toes pointed and then raise our extended leg up and down. Throughout the workout we must focus to keep our Abs tight and maintain a flat back. Now we have switch sides and repeat the same on the other leg.

3. Plank Mountain Climbers

UGI Ball plank mountai climbers
Plank Mountain Climbers using the UGI Ball

Another great way to use this ball is to do Plank Mountain Climbers. This is a great Cardio workout that helps to get our heart rate up. We should always begin in a plank position keeping our forearms resting on the ball. We need to keep our legs straight and feet on floor. After this position is set all we have to do is to alternately drive our knees towards chest. Our back should be flat throughout the exercise.

The UGI Ball enables us with so many various forms of exercises UGI Caterpillar, Toss and catch UGI, UGI Swing, Side Lunge Jumps with UGI, V-Ups, Reverse Lunges with Shoulder lifts, UGI Push ups to Jump Squats etc.

This great exercise ball helps us to workout with versatility and thereby enables us with cardio, strength training and core training. UGI Ball thus helps us with a full-body workout.

So without any further delay, let’s get our own UGI Ball and start working out today with a personal trainer to guide us with the correct postures!!

Hurry! Get more fit with a personal trainer

Personal trainer

Exercising alone itself is quite demotivating. After a tiring day, it gets quite challenging to find the motivation to stay physically active and fit. This is why a certified or qualified personal trainer can help us achieve our goals while keeping us motivated too.

  • Having a personal trainer means we have someone for long-term guidance and motivation.
  • Personal trainer provides structure to our workout as needed and does the thinking for us so that we can focus more on ‘the doing rather than the planning’.
  • A sincere trainer usually does not only help us to workout but also helps us with proper nutritional diet keeping in mind our body type and our goal. 
Personal Trainer helping her client with the required diet.
Fitness trainer guiding her client with proper nutritional diet
  • We become more accountable when we have our own Personal trainer. We soon stop finding lame excuses for not to go to the gym as we realize that somebody is waiting for our session.
  • Most trainers charges around $60-$80 for each session. Sometimes we even get discounts when we purchase multiple numbers of sessions from them. Considering on what we are spending i.e. our own health, this amount is not much indeed!
  • It is very common that we get bored with our gym routines very easily. Certified Personal trainers with their vast knowledge of exercises, trains us to do wide variety of creative exercises which keeps us going.
  • Personal trainer teaches us it’s all about doing what is more effective for us. Spending many hours at the gym but doing inefficient workouts would not help us to achieve the body we desire. Our trainer trains us how to maximize our efforts and our results.
  • Hiring a qualified personal trainer, means we are investing for a healthier and functionally active future!

Yes, sometimes it does get a little confusing to understand whom to hire as our own trainer as we get into dilemma that what if he is not good or it doesn’t work for us.

Not to worry!
StringsSG has come up with answers to all your worries and concerns!
Personal trainer
Certified Personal trainer during a session with his client.
STRINGSSG provides you a platform WHERE YOU CAN FIND THE BEST personal trainers as per your criterias and choices!

Click here StringsSG to get your personal trainer in just 2 mins!

Tags : Fitness trainer Singapore, Weight loss program, Personal trainer Singapore,  Female personal trainer Singapore

The 7 best types of Yoga and their benefits!

Ashtanga Yoga

The origin of the discipline “Yoga” is in India. It is not only a physical but also a spiritual practice that helps us to reduce our body weight and also stabilize our mind. Modern forms of yoga encourage exercising, focusing on our strength, physical and mental well-being and flexibility.

There are so many variations of Yoga like – Hatha yoga, Iyengar yoga, Yin yoga, Yogalates, Power yoga, Yogasthenics etc. Our fitness level determines the type of yoga class is best suited for us. So it is best to consult a doctor and have a personal yoga instructor to guide us with the right techniques.

1. Ashtanga Yoga

It is based on ancient yoga teachings. It synchronizes our breathing and movement in the asanas. Amongst many other benefits this asana helps to improve our blood circulation, removes toxins from our body and betters the joint pains.

Ashtanga Yoga
Ashtanga Yoga – An asana for improving our blood circulation

2. Bikram Yoga

This yoga is held in an artificially heated room of 105 degrees! This form of yoga helps to stretch our body, relieve stress, tone and detoxify our body. It also helps to heal pains like arthritis, knee pains or even back problems.

Bikram Yoga
Bikram Yoga – The hot yoga style to detoxify our body

3. Iyengar Yoga

This form tries to find correct alignment in each posture by using different props like blocks, straps, blankets etc.

4. Kundalini Yoga

It is a form of yoga where we meditate to release kundalini energy. Kundalini yoga class starts with chanting and ends with singing along with meditation and pranayama.

5. Hatha Yoga

Traditionally, Hatha yoga brings peace to the mind and body thereby preparing it for deeper spiritual practices. This style is more gentle and slow. It is great for beginners.

Hatha Yoga
Practice Hatha Yoga for peace of body and mind

6. Jivamukti Yoga

It traditionally means “liberation while living”. According to David and Sharon, ‘there are too many positive physical benefits to list but the main thing is “you build up a body of light” and feel more comfortable with who you are’. Jivamukti yoga, includes, meditation, chanting, pranayama etc.

7. Prenatal yoga

These are yoga for the pregnant people. This yoga is designed to help pregnant woman in all stages of her pregnancy. Moreover, it also helps to get back to shape post pregnancy faster.

The above mentioned forms are only a few of the varied typologies of Yoga. The list is really a never ending one!

Major Benefits of doing Yoga

  • Increases our physical strength, balance and flexibility – From ages Yoga has been a major inspiration for many across the globe. It is a safe and very effective workout style which helps to increase our physical strength, balance and flexibility.
  • Prevents the elderly from sudden falls and injuries – Injuries due to accidental falls amongst older people are very common and a global health concern. Yoga helps to improve our body balance and thus prevents the elderly from sudden falls.
  • Yoga is very good during and post pregnancy – It is even advised to pregnant women to go for yoga classes as it helps to experience fewer problems in pregnancy and labor.
  • Anxiety and depression – Yoga is a powerful treatment for depression and anxiety.
  • Gastroesophageal reflux disease – This disease also called as GERD is greatly benefited with Yoga practice. Regular practice of Yoga like Kapalbhati and Agnisar kriya improves GERD to a great level.
  • Yoga is like a treatment Doing yoga is good for people suffering from Arthritis and Asthma. It is also beneficial for people with bipolar disorder. It also works significantly for patients suffering with Migraine.
  • It reduces cancer related fatigue and breast cancer cognitive problems – Survivors of cancer often report cognitive problems, yoga can effectively reduce cognitive problems in survivors of breast cancer.
  • Yoga improves chronic neck pain and chronic heart failure – Studies revealed that regular yoga practice improves chronic neck pain or any neck-related disabilities or problems. Yoga has also significant positive effects on cardiac function. People under cardiac rehabilitation Yoga programs have had markedly stable health impacts.
  • Flexibility- Yogacan make our body more flexible. Yoga has positions that act upon the whole body which in turn stretches the muscles as well as the joints.

However it also true that Yoga is challenging for beginners. Moreover if the postures are incorrect it will not help on the contrary we might injure ourselves. Therefore it is always suggested that we should take the help of a Yoga master or Yoga trainer to learn it properly to yield maximum benefits from it.

How to use TRX suspension trainer & it’s benefits?

Personal trainers helps to workout with TRX Suspension Trainer

The TRX Suspension Trainer is perhaps on the best workout system. It is also known as Total Resistance exercises.

The best thing is that this TRX can be used by people at all fitness levels as it mainly requires the trainee to use his/her own body weight to exercise. This is a specialized form of suspension training that helps to develop core stability, flexibility, body strength, balance etc. However, it is very important that we do all the forms correctly and do not injure ourselves.

There are specialized and certified TRX Suspension Trainers for the purpose and it is a safer idea to have a personal trainer or TRX trainer to train us in order to yield maximum benefits from this tool.

Benefits we get from working out with TRX Suspension Trainer

  • It is a total-body workout that benefits people of all fitness levels.
  • Exercising with TRX helps to improve both mobility and stability.
  • It helps develop functional strength.
  • The best part is it does not necessarily be a gym, but it can be set-up anywhere like outdoors, home or even in hotels!
Set-up your TRX Suspension Trainer anywhere-outdoors, home or even in hotels!
Workout with TRX Suspension Trainer anywhere indoor or outdoor!
  • This TRX Suspension Trainer gives much greater performance than many of those large and expensive exercise machines.
  • Moreover, it helps to increase our metabolic results too.
  • TRX Suspension Trainer is great for strength training, increasing muscular endurance and for building lean muscles.
  • One of the major benefits working out with TRX is it makes our core very strong and stable.
Workout with TRX Suspension Trainer to have a stronger core.
TRX Suspension Trainer-helps to strengthen and balance the core

Most Common TRX Exercise

1. TRX Push up

It is known to all of us that push-up is still one of the most dependable exercises when it comes to weight loss, muscle building or toning. Other than the on the floor style, doing push-ups on TRX suspension trainer gives our body a total new dimension.

For this we need to stand facing away from the TRX. We have to hold the handles of the TRX right at the chest height with extended arms and our palms should be facing the floor. Our feet should be kept apart too i.e. it should be shoulder-width apart and body should be aligned from head to heels. Now we have to shift our body weight to the balls of our feet and bend our elbows. Thus do the push up and return to starting position again.

Push-ups on TRX suspension trainer.
Push-ups on TRX suspension trainer – gives our workout total new dimension.

2. Lunges

Lunges are again very popular and common fitness exercise. It improves our lower limb strength and balance. It is a very good functional exercise that betters our overall function of legs.

All we need to do is stand facing away from the TRX, one foot should be on the foot cradle and hands on hips. Now we have to bend our knees until the other thigh is parallel to the floor. Thereafter, we have to rise up to starting position. The same movement needs to be repeated on the other leg. Together that’s one set.

3. Triceps Extension

For this exercise, we need to stand underneath the anchor point, facing the TRX. Lean forward and hold both the handles and extend our arms in the front. Our elbows should bent 90 degrees and our palms should face away from us. Now we have to raise the handles of the TRX towards our eye level, while keeping our palms facing towards the floor and our arms must be extended. Then we need to return to the position where we started from.

4. High Bicep Curls

At first we need to stand with feet hip-width apart, facing away from the TRX. Thereafter, we have to hold the handles by leaning forward. Our elbows should be bent at 90 degrees while it is important to keep our palms facing away from us. Thereafter we need to extend our arms followed by bending our elbows to return to starting position.

Personal trainers helps to workout with TRX Suspension Trainer
Certified TRX Trainer helping his client with the correct forms.

Other exercises are like –  TRX Chest Press, Kneeling Triceps Press, Low Row, Alligator, Glute Bridge, Single-Leg Squat etc. All of these exercises are very good for weight loss, muscle building and toning. However, proper guidance as to how to move about with these workouts is very essential for which it is recommended to have a personal trainer or TRX trainer who is certified for the same.