10 Tips To Getting Your Exercise Routine Back On Track After A Break

by Natalie Dau
Fitness  |  October 12, 2017
  • Stand up
    1 / 10 Stand up

    If you’re desk-bound at work, incorporate standing exercises into your gym routine to engage different muscles. Begin with simple moves like kick crunches, where you kick as high as possible and touch your toes. Or, check out workout site Fitness Blender, which offers a range of standing exercises for free.

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  • Skip the running
    2 / 10 Skip the running

    Sure, running is a great way to give almost every part of your body a good workout. But if you’re starting to find it monotonous, swap your sprints for battle ropes. This high-intensity workout engages your entire body and can help increase arm and hand strength, improve speed and balance, and raise your heartbeat in as little as 15 minutes.

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  • Weight it out
    3 / 10 Weight it out

    At the gym, don’t just stick to weight machines. Instead, pick up some dumbbells or free weights. Using them forces you to exert more control over your movements and focus on proper form, which can benefit your overall progress.

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  • Time yourself
    4 / 10 Time yourself

    Give the reps a rest and switch to a time-based workout, also known as the Time Under Tension method. Example: Work for 45 seconds, rest for 15 seconds and repeat this at least five to 10 times. It helps maximise the work the muscles do and boosts their growth.

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  • Chop some wheels
    5 / 10 Chop some wheels

    Not only does cycling assist in building muscle, which – bonus! – burns more calories, it’s also a great, low-impact exercise less likely to result in injury. No ride of your own? Try a bike-sharing service like oBike, available for download from Apple iTunes or Google Play.

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  • Raise the barre
    6 / 10 Raise the barre

    Maybe yoga’s just not your thing. NBD. Consider a Barre class instead. These sessions combine ballet, yoga postures and intense mat work for long, lean muscles without the bulk. WeBarre offers a high-intensity version called WeBarre HIIT, designed to keep calories burning even after class is long over. Or, squeeze in a 45-minute sesh during your lunch hour at Xtend Barre from Upside Motion – it mixes ballet and Pilates techniques for a fast-paced workout with weights, straps and resistance bands.

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  • Take it outside
    7 / 10 Take it outside

    Bored of the treadmill? Take your run or walk out of doors – pick a scenic route such as Marina Bay, or hike through the MacRitchie or Coney Island trails, or visit the National Parks website and explore Singapore’s vast Park Connector network.

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  • Find a group
    8 / 10 Find a group

    Some people like going solo, but many find comfort – and commitment – in numbers. Go hardcore with UFIT Bootcamps’s boxing, obstacle training, rugby conditioning and high-intensity interval training options. Alternatively, try aquaDucks’s aqua aerobics class.

    (Also Read: The Best Group Fitness Classes in Singapore – All Tried & Tested!)

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  • Set a new goal
    9 / 10 Set a new goal

    Losing weight can be a good thing, but it shouldn’t be your only goal (especially given the other benefits of regular activity). Set one that is fitness-based: Enter a Spartan race, or turn a holiday into one that involves any kind of exercise, like running or cycling. Visit Urban Remedy for affordable and life-affirming ways to work up a sweat in Singapore.

    (Also Read: 9 Ways to Lose Weight Without Exercising More)

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  • Take care of your body
    10 / 10 Take care of your body

    Recently, there have been news reports about rhabdomyolysis, a condition caused by intense exercise done rarely (e.g., that once-a-year spinning class), which can result in kidney failure. The way to prevent it? Gradually work up to high-intensity activity. On the flipside, ease common injuries like muscle and tendon strains with holistic treatments at Osteopathic Treatment Centre, or acupuncture and meridian acupressure at Royal Pine TCM Wellness Clinic.

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    A version of this story first appeared in The Finder.

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