5 Crazy Strength Workouts You Can Do In Singapore To Get Your Heart Pumping

25 April 2016
<p><em>And</em> they're actually fun.</p>

And they're actually fun.

By Finder blogger: Cheryl Tay, founder of Rock The Naked Truth


Strength is an important part of our fitness regime that we shouldn’t overlook. Instead of just lifting weights in the gym, there are different types of strength workouts you can do.


1. CrossFit

image: crossfitfirecity.com

CrossFit is a strength and conditioning programme that consists of constantly varied functional movements performed at relatively high intensity, where each and every movement reflects the best aspects of gymnastics, Olympic weightlifting, running, rowing and many more.

With a focus on intense cardio and strength training, CrossFit burns more calories in a shorter period of time. According to a study from the American Council on Exercise, women burn an average of 12.3 calories per minute when completing CrossFit workouts, as opposed to jogging on a treadmill which burns about 8 to 10 calories per minutes. In addition, your metabolic rate is raised after, so you are still burning fat even when resting.

CrossFit is great for cardiovascular conditioning as well. According to the same study, participants’ heart rates were elevated to 90 per cent of their maximum heart rate, which was sustained throughout two CrossFit workouts.

CrossFit Fire City

111C King George’s Ave, Singapore 208559
Website: http://www.crossfitfirecity.com

CrossFit Statera

110 Lorong 23 Geylang, #07-09, Singapore 388410
Website: http://www.crossfitstatera.com



image: R-evolution’s Facebook page

High Intensity Interval Training (HIIT) is a training concept in which low to moderate intensity intervals are alternated with high intensity intervals. It can be applied to running or to exercises such as squatting.

It is considered to be more effective than steady state cardio because of its higher intensity and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

The benefits include efficiency, especially for busy individuals as HIIT takes up just a short amount of time. Plus, research shows one can achieve more progress in 15 minutes of interval training compared to jogging on the treadmill for an hour.

On top of fat burning and muscle preservation, HIIT also stimulates production of your Human Growth Hormone (HGH) by up to 450 per cent during the 24 hours after you finish your workout. This means you’ll get an increased caloric burn and it also slows down the ageing process!


11 North Canal Rd, #03-01, Singapore 048824
Website: https://www.ritualgym.com/

R-evolution (R.I.O.T.)

1 HarbourFront Walk, Vivocity #03-09, Singapore 098585
Website: http://www.r-evolution.com.sg


3. Powerlifting

image: Solitude of Strength’s Facebook page

Powerlifting refers to the squat, bench press and deadlift, where you train to maximise strength with an end goal of achieving a personal record in each lift for the performance of one repetition.

The lifts in powerlifting will improve one’s athletic abilities, including speed and vertical jump. In a 2004 study published in the “British Journal of Sports Medicine,” a direct correlation between squat strength and sprint speed was shown. There was also a direct correlation between squat strength and vertical leap.

Powerlifting also strengthens the muscles of your legs, back and upper body. The squat works the muscles of your legs and hips; the deadlift strengthens your back and legs, and the bench press strengthens most of the muscles of your upper body.

Solitude of Strength

110 Lorong 23 Geylang, #07-09, Singapore 388410
Website: http://www.facebook.com/SolitudeOfStrength

The Pit Singapore

123 Devonshire Rd, Singapore 239883
Website: http://www.pitpersonaltrainer.com.sg


4. Olympic Weightlifting

image: Solitude of Strength’s Facebook page

The sport of Olympic weightlifting consists of two lifts: the snatch, and the clean and jerk. During a competition, each weightlifter has three attempts in each event, with the best weight of each lift added to the lifter’s total, and the best total wins.

Power is defined as the ability to display strength quickly, and Olympic lifts are particularly effective for this. The power outputs of Olympic lifts are significantly higher than the lifts done during Powerlifting.

According to a study on Olympic lifts in the Canadian Journal of Applied Sport Sciences, after eight weeks, the average body fat of subjects decreased by six per cent and the average lean body weight increased by four per cent. Subjects also lowered their resting heart rate by eight per cent and decreased systolic blood pressure by four per cent.

Solitude of Strength

110 Lorong 23 Geylang, #07-09, Singapore 388410
Website: http://www.facebook.com/SolitudeOfStrength

Singapore Weightlifting Federation

58 Jalan Benaan Kapal, Singapore 399645
Website: http://www.facebook.com/singaporeweightliftingfederation


5. Kettlebell Training

image: alphafit.sg

Kettlebells are cast iron weights ranging from 2kg to over 50kg, shaped like a ball with a handle for easy gripping. Originated in Russia, kettlebell training was made popular in recent years.

Kettlebells offer a different type of workout, focusing on dynamic moves which targets all aspect of fitness from strength to cardio. Furthermore, you’ll get a challenging workout in with just one piece of equipment. During a kettlebell training session, one normally goes through a variety of swings, presses or pulling sequences.

The main difference between a kettlebell and a dumbbell is with how each piece of equipment is shaped, with u-shape handle of a kettlebell significantly altering how the weight works with your body.

For the dumbbell, the centre of gravity lies in one’s hand, but for the kettlebell, it lies outside of your hand, indicating that it can differ depending on how you hold and move the weight.

Dumbbells are great for building muscle and strength when you lift them with controlled movements, while kettlebell workouts involve one’s whole body and focuses on more dynamic movements.

Alpha Fit

789 Bukit Timah Rd, Singapore 269763
Website: http://www.alphafit.sg

Love Fitness

Various locations; house calls available
Website: http://www.lovefitness-sg.com



About Cheryl Tay

Cheryl Tay is a Singapore-based fitness and sports photojournalist. After suffering from body image struggles for over a decade, she recently launched  Rock The Naked Truth, a body image movement that encourages healthy and active living by encouraging confidence through fitness and overcoming insecurities.


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