Yin Teing’s Health Blog

When it comes to weight or strength training, which one you think will be more effective?

A. Doing 2 sets each time 2 times a week, or

B. Doing 1 set each time 3 times a week (every alternate day)?

The answer- you will benefit more from 2 sets (or better still 3 sets) each time twice a week than one set every alternate day.

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It is easy to get bored when using the cardio machine- especially if you spend about 20 or 30 minutes doing exactly the same movement- either running, jogging, cycling, stair climbing, etc. Do you find your eyes straying to the timer to see how long you are on the machine and how many calories that you have burned?

Do you find yourself thinking, ‘yikes, why does the time pass so slowly? What… still another 15 minutes to go?’ or ‘geez, I need to continue this exercise for another 10 minutes to burn to my targeted calories’.

Sometimes you feel tired and bored - and manage to successfully talk yourself out of using the cardio machine. It is no wonder so many people drop out or managed to successfully talk themselves into skipping gym-coz it is the same drill over and over again. And in a gym, there’s probably at most about 6 types of varieties of cardio machine.

The solution? Why not attend a cardio class? Most gyms have them.

But then, what if you are like me, who do not fancy attending class or like to work out at own time and pace?

I have a suggestion for you- it’s very simple- turn off the timer indicator. Certain gyms are already equipped with high end cardio machines that display the timer, calories burned, etc - all on the same screen. But in older gyms, you can still find cardio machines that do not have the calorie indicator- but allows you the option to set your goals using 3 modes- calories, distance and time.

Normally, people will neglect these machines because everyone wants to know the calories burned- that’s why the machines are always being used. Now, I find the older versions to be a real gem. Because these machines are seldom used, I need not have to content myself with greasy sweat stains at the handles that were left by previous users. Sometimes, the higher end machines had sweat stains on their screens and there is even smell- I find it a bit uncomfortable exercising with the sweat smell from the previous user pervading my nostrils.

You can set the machine by pressing on the ‘Calories’ under the Goal section of the machine. Then select your goal calories by moving the up and down arrow and once you are satisfied with the goal, press enter.  A short while later, the machine will ask you to enter your weight- move the up and down arrow till the display indicate your correct weight- this reading is more accurate than just using the machine that display the calories burn (without factoring your weight). And exercise away.

You do not need to care about the time since the machine will probably display the time every few minutes or so. It is surprising that once you stop looking at the time (and keep wishing the time will pass faster) that you do not feel like agony on the machine. All you look at is the target calories burned- and you know in order to see the calories burned going up faster, you have to exert more energy. You get more motivated that way and the next thing you know- you have been on the machine for 20 minutes.

If you are unsure about how to set the machine to display the goal as calories burned instead of time, ask the gym staff for assistance.

Many gym goers focus on only certain particular part of their bodies during strength training. This is very dangerous because it will result in muscle imbalance- and on the long run, increases the risk of injury on other underdeveloped muscles. Example:

1. Focusing on the biceps and ignoring other parts such as shoulders (deltoids), chest (pectorals) and back (trapezius). The aim is for a muscular looking arms.

2. Focusing on the stomach by doing a zillion push ups either on the floor, using the weight machine or a stability ball but ignoring the back muscles and lower back (erector spinae)- dangers of lower back injuries because push ups will strain the lower back (the bending and impact) and a weak lower backs make it very susceptible to injuries

3. Focusing on the pectorals (chest) but ignoring the shoulders and back muscles- ever notice guys that seemed to have defined chest muscles but is hunched in a very funny way? And their shoulders form a reversed “V” shape? This is because the focus is too much on the pects and ignoring the back/shoulder muscles.  But ignoring those muscles, the person will be more prone to getting his rotator cuff (back joints) and shoulder muscles injured when he keep lifting those heavy weights.

For purpose of illustration, let me focus more on how dangerous it is to focus on bicep muscles and igoring other part. I will use a real life example- my own brother.

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Recently, I’ve noticed an increased number of seniors and retirees joining gyms. I can see them working out at the cardio and weight area - this really gladdens me. It’s great to know that they are willing to invest and make the commitment to exercise as there are more awareness now to the benefits of exercising.

Folks who are used to working hard their whole lives would suddenly find that they have too much time on their hands and have no idea what to do with it. Some may spend hours at home watching cable television, playing mah jong or out there gossiping with others. A number of my mom’s friends have became TV addicts once they have ample time at their disposal.

I believe that being addicted to watching too much TV will weaken our mind, make us more lazy and indirectly leads to occurance of chronic or degenerative diseases such as arthritis, diabetes, obesity, chronic fatigue, intolerence of others and going more introvert. Any part of the body that is not put to use will weaken - when we watch TV, we need not think at all- we let the images, sounds, colours, special effects passively stimulate our minds. It is ok if you were to watch a sitcom or a movie or two, or perhaps watch the news- probably an hour or less a day without getting addicted. And you have no problem turning off the TV.
There was periods in my life when I was addicted to watching TV- and I understand how it affects us. I have also observed family and friends getting addicted to the idiot box. There is a lady I know who is highly intelligent- even in middle age, she has excellent memory and is able to engage in very lively conversations. I used to enjoy talking to her a lot. Then, last year, she had installed cable television and was getting addicted to the TV drama series- and I noticed gradually, her mind is getting slower and slower. And she looked a sort of dazed- something that I recognize once a person is addicted to either the TV, internet or video games.

Reason I mentioned this is because I sincerely hope older adults or retirees will not waste their golden years watching TV. Many working people dream of things to do such as travelling, catching up on reading, persuing a hobby, writing a book or even persue further education when they retire- and to spend the years sitting in front of the TV like a zombie really do not make sense.

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Recently, I read with amusement the newest advertisement mantra employed by slimming centers in order to win over clients- ‘exercise not working out? Come to us, we’ll help.’

The ongoing battle between slimming centers and gyms have been going on for a long while. Each will accuse the other of not being effective. The slimming centers will say that it is extremely difficult to lose weight by exercise alone since we are so busy, have children, etc, etc. The gym will say that the methods employed by slimming centers are not that effective, is expensive and once you stop going, then you gain all the weight back.

Now, whether you chose to go for slimming centers or gym, you need to realise that both:

• requires that you spend some money
• in order for either method to be effective, you must, must control your food intake
• once you stop going to either one, it is likely that the weight you’ve lost will be gained back, unless you adopt real sensible eating habits and exercise on your own.

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Weight or strength training is a very important component of an exercise program. Many people who work out in the gym or start any exercise program always only focus on the cardio.

If you are one of those weight machine phobic folks, does any of the below describes you?

• you have no interest to look like a body builder
• the fear that you will bulk up (especially the ladies)
• I can show you a lady who is bulkier through lifting weights
• you are afraid of getting injured easily because you have heard of a so-and-so who had sustained an injury through lifting weights
• you would like to try but don’t know how to do it
• you feel intimidated by the machines and by the more muscular species occupying the weight room
• you have tried strength training and do not like it. You’ll much prefer cardio
• you do not think it is necessary because your auntie, grandpa, etc had exercised all their life and still stay healthy- those days, most people don’t do weight training.

Ok, let’s discuss each point in more detail and clear the misconception once and for all, shall we?
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These past weeks, in fact, the past few months, I have been very busy. I am currently studying for a certification course- and exams is just 2 weeks away. My day job- busy and filled with challenges that are sometimes stressful- and it looks like more work waiting in the horizon. Earlier this week, my mom’s closest sister passed away due to complications from stroke- and I decided to spend more time with mom instead of my books because I sensed she really needed some company.

So, I am finding it increasing difficult to make it 4 or 5 times to the gym like what I was used to. Honestly, I am only making it about average 2 or 3 times a week.

Still, exercise will always be an important component of my life.

How to find time to stay active, especially when you are hard pressed for time?
Here are stuff that I have tried- you can see if you can try or modify my idea into your own

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