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Fitness & Performance

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Fitness & Performance

Do Fitness Apps Really Help You Achieve a Healthier Lifestyle?

fitness tracker app efficient

In recent years, and especially since the pandemic, the surge in the popularity of digital fitness apps and wearable fitness trackers has been hard to ignore. With features like workout tracking, goal setting, and gamification, these tools have made it easier than ever for people to monitor and improve their physical activity levels.
But with so many options on the market, it can be difficult to know whether these apps are actually effective in promoting a healthy lifestyle. Let’s find out what are the benefits and risks of these apps, and if they do contribute to getting and maintaining a healthier lifestyle. 

 

What are digital fitness apps and digital fitness challenges? 

Digital fitness apps are applications usually designed for mobile that offer various tools and resources to help individuals track, monitor, and improve their physical health and fitness.
These apps may include features such as step trackers, calorie counters, workout routines, nutrition guides, and gamification elements to make physical activity accessible, engaging and entertaining.
Most allow users to set fitness goals, monitor their progress and connect with friends or a community for social support and accountability. 

Some famous examples of consumer-oriented digital fitness apps include Strava or Pacer, but also more game-oriented apps, like Pokemon Go. 

For companies looking at developing their own fitness trackers, some specialised app development agencies, like SG-based District Technologies, focus on creating branded fitness challenge apps for brand activation, employee engagement or charities. 

It is also important to note that the segment is also looking at covering more than fitness, as the demand from consumers is shifting toward a more holistic vision of wellness & well-being.pokemon sleep fitness trackerMeditation apps have also increasingly gained popularity, with audio tracks and daily reminders.
Even more surprising, the new Pokemon Sleep app, where the user gets rewarded if they sleep and rest well every night, is a fascinating example of healthy behaviour gamification. 

 

What are the benefits of Digital Fitness apps? 

Promoting physical activity as part of a daily routine

Digital fitness apps can encourage individuals to become or stay physically active by setting goals, taking part in challenges, tracking progress, and promoting consistency with notifications and reminders.
Most of these apps include step trackers or GPS-based features for users to monitor their daily activity levels and encourage them to meet their targets. They can also b  linked to wearables (connected watches) for more accurate tracking. 

Making fitness more accessible and convenient

Digital fitness apps are widely accessible and can be downloaded easily on mobile phones, making them convenient for users to access anywhere and anytime.
These apps can be used as a complement to a fitness routine, or as a standalone – replacing an expensive gym membership or home equipment for some users.

Easy-to-read data to optimize progress tracking

These apps can help users track their progress and monitor their health and fitness goals. While some fitness trackers allow users to record and analyse their physical activity, some also offer to keep an eye on food intake, stress and sleep patterns, which provide valuable insights into users’ overall health and fitness.

Gamification to increase motivation

Many digital fitness apps use gamification elements, such as rewards and challenges, to motivate and engage users. These features create a sense of competition and achievement, which helps individuals stay committed to their fitness goals and maintain their physical activity levels over time.

 

Are digital fitness apps and challenges effective and transforming their users’ lifestyles? 

Yes, there is evidence suggesting that using fitness trackers and fitness apps can help people be healthier. Many studies have shown that these tools can effectively promote physical activity and healthy behaviours. For example, a review of 28 studies published in the Journal of Medical Internet Research found that using fitness trackers was associated with increased physical activity and improved health outcomes, including weight loss and cardiovascular health.
Another study published in the Journal of Medical Internet Research found that people who used a digital fitness app were more likely to engage in physical activity and had more significant improvements in their fitness levels compared to those who did not use the app. Additionally, a study published in the American Journal of Preventive Medicine found that people who used a smartphone app to track their physical activity and diet had better weight loss outcomes than those who did not.

That said, there are also some limitations and risks associated with digital fitness apps.
The absence of fitness and health professionals involved fails to ensure that the participant is physically able to take part in virtual challenges, and some apps may not suit individuals with certain medical conditions or physical limitations.
Additionally, some programs may not provide reliable information and advice, leading to incorrect training (and therefore less or no result) or injury. Keep in mind that everyone can develop a fitness app; no credential is required.
We would therefore highly recommend doing some research and selecting a reputable digital fitness app before use, especially if you fall under a population with specific health concerns.

Finally, a fitness challenge app should be an addition, but not a substitute for an overall healthy lifestyle, including a balanced diet, daily movement (8000 to 10000 steps a day) and regular physical activity. 

Despite these limitations, we can’t deny the effectiveness of digital fitness apps in promoting healthy lifestyle habits. As technology advances, these fitness apps and digital challenges will likely become even more personalised, effective, and accessible, making them an even more valuable tool for promoting physical activity and healthy living.

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How to make the most of Singapore’s parks and fitness corners for your fitness routine

fitness corner singapore where to train

Singapore is an incredible place to live and visit for sports lovers. The city-state is home to hundreds of gyms and training facilities – from big box gyms to niche boutique studios – but it doesn’t stop there! One of the best things about Singapore is the unbelievable number of parks & green spaces, that welcome brisk walkers and athletes alike.  If you’re looking to add variety to your fitness routine, here are a few ways to make the most of Singapore’s parks and outdoor spaces.

Most of Singapore’s parks are easily accessible and open 24/7. Most parks have well-maintained paths and trails perfect for walking, jogging, or running. Many parks also have outdoor fitness equipment, such as stationary bikes, pull-up and dip bars, benches for abs exercises and monkey bars that you can use for free.
To make the most of these, make sure you go there with a training program, or join one of the bootcamps that regularly take place there. Other activities, like Zumba, Tai Chi or Yoga, are also available in various parks.
Some of the best training stations (also called fitness corners) are located in Fort Canning Park, along East Coast Park, and in Tiong Bahru Park. They can be hard to locate (and there is no exhaustive list of them as of now) – make sure you ask around if you find yourself in a new neighbourhood.

workout station at East Coast Park
One of the fitness corners in East Coast Park

Another great way to incorporate Singapore’s parks into your fitness routine is by trying out a new outdoor activity. Many parks have sports facilities, such as basketball courts, tennis courts, and soccer fields, that you can use for free or a small fee. If you’re feeling adventurous, you can also rent a kayak at Stadium, or take a stand-up paddleboarding lesson at East Coast Park – plenty of outdoor activities await. 

Finally, don’t forget to take some time to enjoy the beauty of Singapore’s parks. It is easy, when you live somewhere, to forget to look up and admire the surroundings. Most parks have beautiful gardens and natural areas where you can relax, and even meditate.
Of course, you can also take a leisurely stroll along the park’s paths, go birdwatching, or have a picnic – not every day needs to be a gym day!

In conclusion, Singapore’s parks and outdoor spaces offer endless opportunities for incorporating fitness into your daily routine. Whether you’re looking for a challenging workout, a fun outdoor activity, or a peaceful place to relax and unwind, Singapore’s parks have something for everyone. Now you know what you should do next weekend!

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Fitness Trackers: Can a smartwatch help you make healthier choices?

smart watch fitness tracker

It’s hard not to notice – in recent years, so-called smart sports watches have become an essential accessory for athletes of all levels. When I got my very first Fitbit, 7 years ago, trackers were still fairly rare – now they are on the wrists of most seasoned athletes, and they are gaining popularity among a much broader population. Smartwatches are becoming much more discreet and lighter, less cumbersome – which suits the female audience, and more generally, all those who want to wear their watch continuously, and not just during sports sessions.

As a result, you are probably wondering, if you haven’t done so already, if you should invest in a connected sports watch, and how it would change your daily life. Let’s look at some very good reasons to get started – and some downsides to keep in mind too.

What are the key features of a connected sports watch, and how are they meant to support a healthier lifestyle?

  • Daily step tracking – this feature allows the user to monitor their daily activity levels and encourage them to move more – essential for maintaining a healthy weight (or losing weight) and reducing the risk of chronic diseases.
  • GPS tracking – this feature allows users to track their outdoor workouts, such as running and hiking, and monitor their distance, pace, and route, which can help them increase their fitness level and endurance.
  • Calorie tracking – most watches offer a daily calorie count (based on the user’s body composition, physical activity, step count, and heart rate), which can be very useful if the user wants to control their weight, although the measurements can sometimes be wildly inaccurate. Keep in mind though that there is no tool allowing the general public to know precisely how many calories they burn daily available as of now – but one can always track their food intake thanks to apps like MyFitnessPal.
  • Heart rate monitoring – this feature allows the user to keep an eye on their heart rate during exercise – it measures the effort being put in and allows the user to monitor their training zones and make sure they are not pushing too hard (or not enough). The heart rate on smartwatches can sometimes be inaccurate, but it generally gives a good estimate. For a more accurate measurement, you can get a heart rate monitor belt that connects to your watch.
  • Sleep monitoring – this feature allows users to monitor the duration and quality of their daily sleep – often underrated but one of the key pillars of good health, good recovery and reduced risks of chronic diseases.
  • Sharing features – most watches send the daily information to an app (either the brand’s app, like Garmin or Polar, or third-party apps like Strava) – which allows the user to share their progress with their loved ones (or strangers!) – a bit of social pressure (in a good way) to stay on track.

smart watch fitness tracker healthy lifestyle

Should you get a connected sport watch? 

Yes, to keep an eye on your activity – calories, steps, physical activity. Whether you are a beginner or experienced, having the ability to quantify your effort is important to make your new habits long-lasting.

Yes, if you want to improve your performance – having access to data is the only way to monitor your progress tangibly.in addition to GPS, most watches offer “training” modes, which can motivate beginners and help seasoned athletes get the extra “push”.

Yes, if you are willing to spend a bit of money for it – if the cheapest smartwatches cost around SGD 150, you should expect to pay about SGD 400-500 for a good mid-range model – which can discourage some people. However, you should see it as a long-term investment – most watches last for several years and require little to no repair cost during their lifespan.

No, if you are just not interested in moving more. Owning a fitness tracker will only get you that far – you need the initial motivation and the will to improve to see the real benefits.

No, if too much data makes you anxious. Not everyone enjoys knowing exactly how many steps they take daily, and some users might feel unnecessarily pressured by it. If that sounds like you, you could perhaps borrow a friend’s tracker for a day and try it out first.

 

In conclusion – A fitness tracker is an excellent accessory and can help you adopt a more active and healthy lifestyle.  It is a fantastic addition to anyone’s fitness routine, provided that they use the data intelligently.
Finally, the latest models of fitness trackers are not only providing sport-related data, but also focusing on holistic wellness (sleep, recovery, meditation, breathing etc.). A bit of help to make better choices every day never hurts. 

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8 Trends in the Fitness and Wellness industry spotted at the Fit Summit 2022 in Singapore

fit summit 2022 Singapore

After more than 2 years of attending online events and watching Zoom recordings, we almost forgot how fantastic physical events were. The Fit Summit was back in Singapore this June with the 2022 World Health, Fitness and Wellness Festival. 3 days to discover new products and technologies, try out the latest food trends, learn from industry experts and discuss and share ideas with peers.
If we thoroughly enjoyed the event, seeing new faces and meeting up with old friends, we were also amazed by the new ideas emerging this year – the fitness industry is changing, and for the better.
Let’s take a look at 8 trends that will shape the fitness & wellness world in 2022-2023.

What are the new Fitness trends?

1. Data everywhere

For a few years already, wearable tracking devices have been a must-have when it comes to personal fitness, both for regular gym-goers and athletes. Fitbit, Garmin, Polar are all in the game to provide the user with as much data as possible in an easy-to-understand way, to help them optimize their training and share their results online.
Technology also takes it further in gyms and offers more precise ways to track your progress.
InBody, one of the most famous body composition analyzer brands, keep perfecting their impedance meters, to provide evermore comprehensive analysis in reports that are easy to understand by anyone looking to know more about their own body.
Other companies, like Visbody are going a step further, offering full 3D body scans – the perfect way to find out about imbalances and correct them at the gym. Users can then track their progress very closely – it is not always easy to spot the difference in the mirror, and precise reports come in handy.

Visbody body scan

2. Hyper-personalisation is key

For too long, Fitness and Nutrition were considered with a one-size-fits-all model. However, we now have the data needed to understand that not every individual needs to train or fuel the same way.
The optimum regime depends on a dozen factors, including body composition, age, gender, lifestyle and personal choices. The trainers can no longer apply methods that worked “for them”; they must focus on what works for each of their clients.
Some new technologies, including Shae.ai’s, are aiming to help their users better understand their specific needs, based on a series of questions & simple body analysis, to provide them with tailored recommendations, based on trusted medical studies. It’s all about what works for you, not for others.

3. Enjoyment should be at the centre of anyone’s training

“No pain, no gain” is a concept of the past – it is time to focus again on having fun and (actually) enjoying the workouts. Most of us don’t enjoy very intense workouts – and that’s ok!
A specific type of workout can be the best physiologically to get results, but if we are not enjoying it, we are much less likely to stick to it and get the promised results. Everyone should be looking for a physical activity they enjoy to work towards their goals without it being a chore.
We see a comeback of smaller group classes, Pilates and other “softer” disciplines, helped by new equipment ranges.

4. Post-pandemic changes are here to stay

Gyms had to adapt drastically during and after the covid epidemic to survive. To be successful, both big groups and boutique gyms have to focus on what the client wants – but also who the new client is.
Younger or much older, and generally less experienced, a new audience is now stepping into the gym and needs to be guided and educated.

The Gym Pod understood it perfectly – besides affordable and private spaces to workout, attracting youngsters and beginners, they also provide virtual guidance during the session. Customers can access pre-defined workouts directly on the connected mirror placed in each pod, and check out the correct form for weightlifting exercises if and as needed.

gym pod singapore

5. Technology is making home workouts actually efficient

During the successive lockdowns, we all tried to work out at home – and for some of us, it has been quite challenging, because of the lack of guidance.
Elitefit.ai provides a technology that tracks home workout enthusiasts’ form and makes sure they train with the perfect form. They are partnering with content creators and corporations to provide employees with home workouts, while tracking their posture using their laptop, tablet or phone’s camera to ensure each move is done correctly—a game-changer.

What about nutrition Trends?

6.  Healthy food can’t be boring anymore – it’s all about natural ingredients and flavours

Say goodbye to bland “diet” foods – eating healthy should be a synonym for delicious and nutritious food instead.

The creations from the Clean Addicts achieve precisely that – a mix of intriguing new textures, great flavours and natural ingredients. In our opinion, their most incredible recipe is, to us at least, the Chocolate mochi muffins – available in 3 flavours (peanut butter, black sesame and double chocolate), and low in sugar and calories, they make a fantastic snack or dessert.
Another of their best sellers? A healthy version of the traditional mooncake – the green tea flavoured one is to die for.

mochi muffin the clean addicts
Mini mochi muffin – Chocolate from The Clean Addicts

Scoopz also presented a range of healthier ice cream – no added sugar, no dairy, only natural ingredients. You can expect a creamy texture and tons of flavours, without the usual sweet taste. There are a dozen of flavours to choose from, but our favourite would be Durian, green tea and banana walnut.

scoopz healthy icecream
Green Tea and Chocolate icecream from Scoopz

 

7. Towards a more sustainable diet: plant-based food deserves its spot under the spotlight

5 years ago, vegans and vegetarians were arguably part of a minority. Things have radically changed, and a lot of people are willing now to take a step toward a plant-based diet – even if it only means switching to meat alternatives a few times a week.
It is possible though to go further, as we see more and more plant-based products emerging. More affordable (and less fancy) than meat alternatives or lab-grown meat – yet absolutely delicious when done right.
And as the founder of Faba Food rightly said, a lot more people would be vegan if vegan food tasted better. That’s how they developed a range of frozen meals,  packed and delivered in a more sustainable way than most other actors in the market. The company has created a series of tasty recipes, and lets customers order packs of 6 meals, that are delivered frozen and are perfect to simply reheat and enjoy after a long day at work. faba food

The Whole Kitchen also presented a few samples from their Vegan collection: an abundance of bread, biscuits, brownies and granola that are every bit as good as their non-vegan counterparts.

8. Healthy food, the convenient way

Like Faba Food, many food companies have listened to their customers – most people are keen on eating healthy, or healthier at least, as long as it doesn’t take hours in the kitchen and tastes good.
Ketomei, for example, specialises in weight loss and offers meals inspired by traditional Singaporean recipes and following the principle of the keto diet (high fat, moderate protein, no carb). It is an easy way to stay on track and shred a few kgs, without thinking twice about what you eat.
The same group is also behind FitFresh, which focuses more on healthy eating and muscle gain – and all you have to do is to choose, based on your goals, taste and macros.

ketomei keto meals
Keto meals from Ketomei

Once more, Singapore proved that it is the best place to discover new trends, and a market with a growing appetite for all things fitness and health. We can’t wait to see what will come next!

 

 

 

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How to stick to your healthy diet and training while travelling?

travelling food stay in shape

Now that Singapore residents can travel (almost) freely again, we are all tempted to book trips around Asia or further.
If the primary objective remains to have fun and make the most of the trip, people currently on a weight loss or muscle gain journey can find it quite challenging to maintain their lifestyle while travelling.
Here are a few tips to keep in mind to stay on track during your trip – and come back even stronger.

1. Stay on the lookout for a way to train – and be ready to embrace the unexpected

Depending on where you go, it is not always easy to find exactly the type of gym or facilities you are used to. The bad news is, it is very likely that you will have to go with the flow and go to a traditional gym if you are into Crossfit, or rent a less-than-adequate bike if you are a cyclist.
The good news is that it is an excellent way to discover new disciplines, try out new equipment, and maybe find a new hobby on the way.
If your sport isn’t available where you are spending your time off, you will probably find other ways to exercise – pick up Muay Thai or diving, go hiking in the mountains, or visit the open-air gyms that are available in most warm countries. It is not about sticking 100% to your usual program – it is about enjoying your time away and still burning some calories or working out these muscles.

muay thai gloves

2. Stay active on a daily basis

For many of us, being on holiday pretty much means doing nothing. There’s nothing bad about it, but you might want to consider implementing at least 1 hour of physical activity (walking, hiking, cycling) every day. You have plenty of time on your hands, and dedicating 4% of your day to your health is a great thing to take care of your own body.
Staying active is all about small choices – take the stairs instead of the elevators, walk instead of hailing a cab (even if it is very cheap), rent a bike rather than a motorbike… It all adds up.

hiking training

3. Keep your nutrition in mind – but don’t forget to enjoy local delicacies

Again, it’s not about making new changes to your diet or counting macros rigorously – that’s what daily life is for. But if you are trying to lose weight, try to avoid substantial excess calories when possible, by going for smaller portions and avoiding bread or sweets when you already feel full. Avoid as well to drink your calories – like in fancy coffee drinks, milkshakes, cocktails… Focus on what you really want to eat and drink, and avoid what’s unnecessary.
And of course, if you are trying to gain muscle or maintain your muscle mass, ensure you are getting enough protein, by having at least one source of protein (animal or plant-based) on your plate at each meal.

It is fairly easy to learn how to spot the healthier options in restaurants:

– Make sure your choice contains one source of protein – Meat, fish, eggs, tofu, tempeh, quinoa, mix of cereal & legumes, etc
– Go for steamed or boiled, instead of deep-fried. Stir-fried is better than deep-fried, but still more oily than the 2 first options.
– Avoid heavy sauces (tomato-based sauces are the lightest) when possible, or ask for the sauce on the side, so you can control the portions.

Finally, keep in mind that you can ask for less sugar, no MSG, or extra meat or tofu in most restaurants.

 

Enjoy your trip away and stay healthy! 

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Gym review: The Ripple Club water aerobics & aqua-biking classes

aquaspin group class aquabike singapore

When most people think of water aerobics, what comes to their mind isn’t really appealing – in Europe, it’s mostly seen as an old people’s thing, and over here, it’s barely “a thing” at all. Well, it wasn’t a thing, but in 2012, Ripple Club (called Aquaspin) was born – and they intend to make aqua-biking cool again, one pool at the time.
Curious about water aerobics & aqua biking? Here is everything you need to know about The Ripple Club’s classes and some answers to the questions you might have in mind.

 

First, what is The Ripple Club’s concept?

 

The Ripple Club is all about low-impact, quality fitness training – always in a pool and with a bike. The idea is quite simple: using the resistance brought by the water to get a good workout, with low impact on the joints.
They have created 4 different types of classes, to cater to every need.

  • RIpple Signature: HIIT class, activating every muscle of your body – ideal for busy people looking for a complete workout
  • Ripple Endure: focused on Endurance, Endure is mostly about cardio & leg endurance – you spin non stop for 40min, and work in alternating sprint & slower paces.
  • Ripple Power: a circuit-style workout, during which you spend half of your time on the bike and the other half at different stations, using accessories and free weights (everything being waterproof, of course.)
  • Ripple Balance: inspired by yoga, this is the most gentle class – expect stretches and breathing techniques, followed by core & balance work. All sessions end with a 5min guided meditation.

They now operate in 6 different locations in Singapore, in hotels & country clubs.
Note: they also have studios in Dubai, Australia & will open a new one in Kuala Lumpur in April.

Class review: Ripple Endure

For this review, I took part in an Ripple Endure class, led by Edwin, at Swissotel Merchant court.

What happens during an Ripple Endure session?

First, you need to set up your bike – the instructor helps first-timers find the right height and teach the basic moves before the class starts.
The first 5 minutes are dedicated to warming up with gentle moves and turning your focus to the class.
The following 30min is a continuous effort, with a 2min water break. Arms & shoulders get involved occasionally, but Endure is focusing on leg work and endurance. The instructor guides you through the session and details each movement, makes sure you follow the music rhythm and push yourself when you should.
The last 5 minutes are about cooling down & stretching a bit.


What did I think of it?

Overall, really enjoyed it – I was tired after a long day and the instructor managed to share some of his energy with the group, which was much appreciated.
It’s quite different from my usual training routine (mostly weights & calisthenics, with some long trail runs here and there) – and it was nice and weird to feel my quads burning because of the effort’s length. I injured one of my knees last year during a race, and I had to stick to indoor cycling for a while to ease the recovery process – I feel like aqua biking & especially this kind of session would have helped me a lot to maintain some muscle mass in my legs, as well as bringing something fresh & different to my program.
I’d like to try the other classes, and see if I can get maybe a bit more challenge.

Having fun after the class

Can anyone join an Ripple Club class? Who is it for?

Anyone can attend Ripple Club classes – you don’t need to be fit to get started. For now, most attendees are ladies, but some male triathletes start to get into it too.

You don’t need to know how to swim to take part in the classes – as they take place in the shallow areas of the pool. The coaching team is actually used to working with people suffering from aquaphobia on overcoming their fear. So even if water isn’t your thing for now, it might be a good occasion to give it a try.

Now, to answer the question “is it for me?” :

You’ll probably enjoy it a lot if:

  • you are getting back to exercise after a break and are looking for something fun and new to try
  • you want to train in a familial, welcoming environment, within a small group
  • you want to get toned – the pressure applied by the water on your body has a “massage” effect and helps decrease the cellulitis effect & increase the blood flow
  • You are recovering from an injury and need a low-impact activity that will still get your heart pumping
  • you are expecting a baby or have just given birth and are looking for an adequate activity to stay fit

It might not be your thing if:

  • You are looking for a really calm & relaxing activity (although Ripple Balance could be a good option for you)

*On aqua-biking & rehab:

As mentioned earlier, aqua-biking is a low-impact discipline, and it is a very nice way to get back to exercise after an injury. Alicia Antonuccio, one of the founders, holds also personal training sessions, where she helps individuals (often coming through a referral from their physio) get back on track.
Interestingly, she knows exactly what she is talking about: she was diagnosed with a patellofemoral syndrome in her late teenage years, which kept her away from sports for a while. She then discovered aqua-biking and fell in love with it, as it allowed her to get back to training. She’s now willing to expand her discipline, and is a wonderful personal trainer.

 

Curious?
Get more information, book discovery sessions & or take a look at schedule on their website: https://www.aquaspin.sg/

Review: AquaSpin Classes (Aquabiking)
Price range: $$
Who is it for? Anyone looking for a low impact workout, athletes in rehab
Intensity: moderate

 

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Aftershokz Aeropex: should you buy them?

As a frequent runner and gym-goer, I have been looking for a headset that would suit my needs for a while. 
It being Bluetooth was, of course, the key point: getting all tangled up in a wire during a run is one of the worst feelings an athlete can experience (although this might be a slight exaggeration)

I also needed it to be somewhat waterproof – Singapore is a great playground for runners, as long as they are not afraid of getting sweaty.. or drenched.
Finally, I needed to stay in place – most of the wireless headsets’ earplugs are not adapted to small ears like mine and won’t stay in for an extended period of time.

After testing some products from Jabra and other brands and listening to my ultra-running friends’ recommendations, I decided to go ahead with the Aeropex from Aftershokz. Here is my honest review, after more than a year of using it daily.

aftershockz aeropex
picture: @dirganfasapixels

What are bone conduction earphones?

What convinced me to buy them, apart from the design itself, was the use of interesting technology – Bone conduction, which allows the earphones to sit ON your ears, rather than going in, like more traditional models. 
The 2 most noticeable advantages of this are:
1. Safety – as it doesn’t isolate you from the outside sounds, you can run/walk/cycle with them without putting yourself at risk of an accident due to something you hadn’t heard coming. 
2. Great for people with hearing difficulties – as it doesn’t rely solely on the eardrums, people with impaired hearing can get a better experience than with normal earphones. 

More information about bone conduction headphones and how they work here. 

This model from Aftershockz is, of course, not the only one available on the market based on this technology – but it is the main brand commercializing it in Singapore, meaning you can go to a shop and give it a try to see if you like it or not. 


Pros of the Aftershokz Aeropex:

  • perfect for outdoor sports – the bone conduction system allows the user to stay aware of their surroundings while getting a great audio experience
  • sweat & rainproof
  • Very light yet not fragile at all
  • fits every head
  • The battery can last & recharging it takes less than 2hrs
  • The in-built microphone is very decent and allows to take phone calls – but the lack of noise-cancellation makes it difficult to have a call outdoor, especially near busy roads. 

 

Cons of the Aftershockz Aeropex:

  • No noise-cancellation functionality (simply because they don’t get into your ears). However, they come with internal earplugs you can use along with the headset – which can come in handy in a crowded & noisy environment such as the gym.
  • Within 14 months of usage, I had to fill a warranty claim twice – the charger had stopped working properly, and the battery life was down to a few hours.
    However, Singapore’s warranty service is very responsive, efficient and offered an immediate solution both times. Aftershokz products are covered by a 2year warranty, which makes them a safe bet.


So, should you buy the Aeropex earset from Aftershockz?

YES

If you are looking for very light yet sturdy running/cycling earphones that won’t move during your sessions. 

NO

If you need noise-cancellation, or if you intend to swim with your new earphones.

 

 Last thoughts:

Overall, one of my best sports-related purchases of 2019 – I can’t spend a single day without using it, and I would happily recommend it to anyone looking for a reliable headset to run, cycle or go to the gym. 
If you are looking for a more technical review, TechRadar has published an extensive article about those – check it out! 

 

Where to buy Aftershokz Aeropex in Singapore: 
Stereo –  68, #04-06 Orchard Rd, Plaza Singapura, 238839
MobyShop –  14 #02-52 Scotts Road, Far East Plaza, 228213

 

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Running gear: Testing Naked Innovations’ Running Band

naked innovations sport belt running

The circuit-breaker made me realise I didn’t need a gym to exercise: if I needed some endorphins, I could simply put my running shoes on, and go for a jog in my neighbourhood. From there, I started to run more, faster, longer. Ultimately, I had to step up and improve my gear – running 25km with an armband wasn’t an option, and I got a cheap camel bag to hold my hydration pack, energy bar & phone. It did the job, of course, but you lose the impression of freedom that usually comes with running. I was back on the hunt for the perfect running bag, that could hold my stuff without being a burden. That’s how I came across Naked Innovations’ Running Band. As I know some of you might still be trying to figure out what works best for them, I thought I’d share my views on what became my go-to running belt. 

naked innovations sport belt running

Wait, what is the Naked Running band about? 

The Running Band from Naked is a belt, that sits nicely on the bony part of your hips. No shoulder strap, no zip, nothing – you have to get it on like a skirt or a pair of pants, and pull it up to your waist.
Then what? Then it stays there, are allow you to pack everything you need for your run. Literally EVERYTHING. Phone, keys, wallet, but also energy gels or bars, CrampFix, a flask (up to 500ml) – You can even use the straps to hold your running/trekking poles.

Why do I like it so much?

It’s SO light you don’t even realise you are wearing a belt. And it makes me think of Mary Poppins’ bag – the pockets are so extensible that it feels like you could store every possible item and still have room for more. The design is nice too – I can’t help it, I’m not a fan of very bright colours on running apparel, and this black & yellow combo is perfect for me.

naked innovations sport belt running

What do I like a bit less about it?

Due to the fabric, you are supposed to hand wash it with cold water – I used to just toss my cheap running bag in the washing machine, and now I spend a bit more time taking care of this belt.
Also, my shape is a bit odd, so I would have loved a size between 1 and 2 – but that’s a personal thing. I went for size 2, as I want to avoid having my belly tightly held during the longer runs.

 

Where to buy Naked Innovations Running Band in Singapore:

Naked Innovations products are available at the Red Dot Running Company, located in Joo Chiat. I’d highly suggest going there and trying the belt (or vest) out to make sure you get the right size for you. The team there will be happy to assist with any questions too.

Red Dot Running Company, 152 Joo Chiat Rd, Singapore 427430

photography: Dirgan
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Fitness & Performance

5 reasons to try Calisthenics in Singapore (and where to train!)

calisthenics rings pull ups

Does the word “Calisthenics” ring a bell? I wouldn’t be surprised if it did: this discipline is getting more and more popular, especially among gym addicts who are getting bored with weights. If you’re looking for a new sport to try, and some new skills to add to your repertoire – you should probably give calisthenics a try. Here are a few good reasons to register for a Cali class today!

Wait, what exactly is Calisthenics?

The definition is quite broad, but basically, Calisthenics is a discipline involving no or minimal equipment (usually rings or bars, no free weight or barbells) teaching athletes how to master their bodyweight.
If you can’t really imagine how it looks like, I’d recommend checking some youtube channels, like CalisthenicMovement & ThenX.

Here are 5 reasons why you should try Calisthenics

1. It’s a great opportunity to learn how your body works

You’ll gain in balance, strength and overall consciousness around your body – which comes handy in all other activities you might be into. You will also realise that you are stronger than you think, and maybe discover muscles that you had never felt working before.

2. It’s suitable for everyone – and there is a lot to learn

If it’s based on a limited set of movements (principally push-ups, pull-ups, dips), calisthenics offer tons of variations and progression opportunities, making it both accessible from beginners & still challenging for advanced athletes.
Men & women are equally welcome too, and your body type doesn’t matter!


3. It’s an incredibly complete workout

If you’re a regular gym-goer, you could think that working out without weights could potentially be “pointless”. Well, wait to try a Cali class first – because it requires the use of different muscle groups, as well as a lot of the core muscles you might not use on a daily basis if you only work out with guided machines.
It might not be as “cardio” as a HIIT class, but you should still expect some sweat. If you give your 100%, you’ll get out of the studio exhausted and shaky (But beginners can also take it easy!)


4. It’s a good occasion to meet like-minded people

Calisthenics classes are usually held in small groups (just imagine the exact opposite of a crowded body combat class, if you’ve been to one of these) – you can have a chat (and most likely a laugh) with the people around, and good pieces of advice too for people who’ve been training for a while.
As everyone is learning (it would take years to reach the stage where you can’t get better at it), it is pretty much a judgment-free zone.


5. It’s good fun!

Because you get to learn a lot of new techniques and experiment with your body, calisthenics is a really fun activity. It is challenging for sure, and some people might be quite intimidated during their first session. But the more you practice, the more used your body will be to the different exercises, and you’ll make amazing progress in no-time. Time flies during a Cali class, and you won’t even think of checking your phone!

And last, but not least: where to learn Calisthenics in Singapore?

There are a few studios offering Calisthenics classes in Singapore, including some in public parks – but if I had to pick one, I’d definitely choose The Faculty (of calisthenics & yoga) on North Bridge Road.

Why you should visit the Faculty?

  • They offer several different calisthenics classes, focusing on specific skills (handstands, pull-ups, muscle-ups) or helping with general fitness (push-pull, strength), along with Yoga classes.
  • The classes are beginner-friendly – except for a few advanced classes, that require an invitation, all sessions can be attended by newcomers who want to improve and are willing to sweat.
  • The team is amazing – every trainer has their own speciality, but they are all dedicated to sharing their passion, making each session a great learning experience
  • They have a 3session intro pass at S$50 – so you can get your own opinion!

The Faculty of Calisthenics and Yoga, North Bridge Rd, Singapore 198691

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Fitness & Performance

Get fit at home: 3 tips to make the most of your home gym

home gym

Not feeling like going back to the gym after the circuit-breaker? Absolutely fine – there is no need to spend money on a gym membership to stay fit. Of course, you could find tons of excuses not to do anything – but with the right equipment and a bit of planning, it’s very easy to get into a great home-workout routine.

Here are our best tips to get your own home-gym and make the most of it!

1. Pick an objective – and stick to it!

First and foremost, if you want to stay motivated in the long run, you need to decide first what you are going for. Is your goal to…

  • lose weight?
  • gain muscle?
  • improve your performance?


It is much easier to stay on track when you train toward a well-defined objective, so you should probably spend some time crafting one. Give yourself a quantifiable goal, with a timeline... and stick to it.
It needs to be realistic (you won’t lose 20kg in 1 week, nor go from 0 to 100 pull-ups overnight) and you can even plan for some sort of reward when you achieve it – a new gadget, a new piece of gym outfit, or a meal at a nice restaurant.

You will need to track your progress, so choose some metrics that allow you to see the change. It can be your weight, some before/during/after pictures, your weightlifting or running personal records… or if you have just started working out, simply the number of sessions you log in every week, that you may want to increase over time. Having a clear idea of what you want to achieve is the best way to stay motivated.


2. Get the RIGHT equipment 

You don’t need much to be able to train efficiently, build muscle or burn a crazy amount of calories, and you certainly do not need every piece of equipment available.
Just select the few that match your goals, and train hard with them. Of course, if you are afraid of getting bored, you can spice things up with a few additional pieces, like resistance bands & accessories. But the baseline is: KEEP IT SIMPLE. A few weights to choose from to encourage muscle growth, a couple of ways to do cardio (that you enjoy, don’t force yourself to go jogging if you hate it) and you’re all set up!
Here are the few pieces we would recommend getting first.

A pull-up bar

A bar to hang on is one of the home gym absolute must-haves. It is the simplest way to get better at pull-ups & chin-ups, but also to release your back from the tension accumulated all day, especially if you spend most of your time at a desk.
Quick tip: grab the bar for a 30sec active hang a few times a day (or every time you walk under the bar) to get a stronger back & a better grip in no time.

You want to make sure your bar is nicely installed and secure – if fixing it to the wall with screws is an option, please do so. It will allow you to practice a broader range of movements, including toes to bar, knees-to-chest & muscle-ups.

A pair of dumbbells (or more)

Dumbbells are great, because they let you do a broad range of exercises – you can train your entire body with just a couple of them.
They are also more challenging than barbells, as they prevent your strong side to compensate – from squats to overhead press, you will feel the difference.
Choose a weight that allows you to do various moves – you can buy a separate, lighter pair for isolation movements, like biceps curls.
For ladies, we would recommend picking a pair of 10kg, guys could pick 2 x 15kg or heavier. You should be able to do at least front rows, snatches, squats & deadlifts with them. 
Don’t panic if they feel heavy at the beginning: your body will quickly adapt, and the weight will feel much lighter soon.

Get your dumbbells from F1recreation and enjoy a 10% discount with the code HEALTHY10

A kettlebell

Kettlebells are great for HIIT training – They can be used both for the cardio part (with KB Swings, for example), and the resistance part (with KB Squats, Deadlifts or Romanian Deadlifts).
Make sure you get one that is decently heavy (12 or 16kg for ladies, 20+ for guys) in order to get the most benefits from your training.

A Jump rope 

If you don’t want to run outside and don’t own a treadmill or indoor bike, make sure you get a jumping rope! You can either go for a weighted one (used in MMA gyms) or for a speed rope (the very thin one), that will allow you to also train your double under technique and burn a lot of calories in a very short amount of time.

A good quality mat

If you are into yoga, you probably have one already – if not, make sure you don’t get the cheapest models if you plan on doing burpees or any sort of cardio on your mat, as it will get damaged pretty quickly.

A BOSU Balance Trainer (especially if you are a runner!)

BOSUs (the blue half-spheres you sometimes see at the gym) are great to add imbalance, and therefore complexity to your workouts. They are also fantastic to train your ankles & knees’ stability and get stronger legs – the best way to prevent running injuries!

BOSU products available in F1 Recreation online shop (10% discount with HEALTHY10)


3. Block your schedule & get started

Now that you have your objective & equipment, comes the hardest part: make some time for your workout!
During the past few months, we all got more spare time, but it was quite easy to get absorbed by other activities – or just come up with excuses – not to work out. However, staying active is crucial, especially as the daily energy expenditure of people who started working from home has dropped quite significantly.
Make sure you find 1hour at least 3 to 5 times a week and commit to a ritual.
Try to stick to the same timeslot – it makes your other activities easier to articulate around it.
If possible, turn off your phone, and don’t let the outside world disturb you. You should take it as you “me” time and turn all your attention to your goals.
Make sure you start every session with a clear program in mind – it helps a lot turn any session a fruitful one. You can build your own training program or check out online to find the best exercises to achieve your goal.
Finally, to keep making progress, you will need to gently and regularly increase your training’s intensity – what doesn’t challenge you (and your muscles) doesn’t change you!


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