MAKE FITNESS A RE­AL­ITY

Shape (Singapore) - - Reboot Your Life -

1Start HIIT

High in­ten­sity in­ter­val train­ing is one of the best meth­ods for boost­ing fat loss and in­creas­ing me­tab­o­lism. Aim for two HIIT ses­sions a week with a cou­ple of rest days in be­tween. Don’t know where to start? Try Pure Fitness’ Ta­bata class - a high-in­ten­sity in­ter­val train­ing cir­cuit. Each ex­er­cise lasts four min­utes, with eight in­ter­vals of 20 sec­onds work and 10 sec­onds rest.

2Change things up

Keep­ing things same-old can lead you to a plateau fast. Give your body a challenge by try­ing a va­ri­ety of dif­fer­ent work­outs. Avid run­ners can make a weekly bee­line for the yoga stu­dio while de­voted yo­gis should in­ject some car­dio work­outs into their rou­tine for ex­am­ple. To make things sim­pler, many stu­dios such as Breathe Pi­lates and gyms like True Fitness of­fer a va­ri­ety of classes to keep things in­ter­est­ing for ev­ery­one.

3Let your work­out gear mo­ti­vate you

When you’re feeling lack­lus­tre, dress­ing up for your gym sesh can fire up your per­for­mance. Choose cloth­ing pieces that make you look good and feel in­spired. We love Un­der Ar­mour’s Misty Copeland Sig­na­ture Col­lec­tion – it was de­signed by the first African Amer­i­can fe­male prin­ci­pal dancer with the Amer­i­can Bal­let The­atre, Misty Copeland her­self. And for a dash of fun, check out DKNY Sport’s Hol­i­day 2018 col­lec­tion fea­tur­ing colour­blocked pieces in vi­brant hues.

4Sign up for a race

And do it with a friend, for good mea­sure. Prep­ping for an event, like our an­nual Shape Run is one of the best ways to get you pumped up about train­ing. There are tons of mo­bile apps that can help get you started. A be­gin­ner app like Couch to 5K will turn sedan­tary folks to com­pe­tent run­ners; an ad­vanced pro­gram like RunKeeper can help you work to­wards per­sonal bests.

5Take a cold shower af­ter work­ing out

Cold wa­ter has been found to re­duce ex­er­cise-in­duced mus­cle dam­age, sore­ness and weak­ness, help­ing you to re­cover faster. Can’t stand the chill? Try com­pres­sion gar­ments Adi­das’ new Al­phaskin tights ($65, Adi­das) to get sim­i­lar ben­e­fits.

6Ask for help

Still not see­ing re­sults af­ter months of work­ing out? It may be time to rope in a per­sonal trainer who can draw up a re­al­is­tic and re­sults-driven plan to reach your fitness goals. A trainer will also en­sure you do all your work­outs in the right form. For a con­ve­nient op­tion, en­quire about train­ing ses­sions at a cen­trally lo­cated gym like Swis­so­tel Mer­chant Court’s 24-hour fitness cen­tre, which of­fers a pack­age of five 60-minute ses­sions at $475.

7Hate run­ning? Try walk­ing

Some stud­ies have sug­gested that clock­ing 10,000 steps - equiv­a­lent to about 8 km - ev­ery day can re­sult in low­ered blood pres­sure and im­proved blood su­gar lev­els. If 10,000 sounds like a lot, you can start small. When you join the Health Pro­mo­tion Board’s Na­tional Steps Challenge, you re­ceive re­ward points for get­ting in at least 5,000 steps a day. These points can be used to re­deem dis­counts on your shop­ping. To par­tic­i­pate, in­stall the Healthy 365 mo­bile app and pair it with your fitness track­ing de­vice.

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