Places to exercise in singapore: 9 Ways To Work Out For Free In Singapore

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8 Open Spaces To Work Out In SG That Are Not ECP Or Singapore Botanic Gardens

Open spaces to work out in Singapore


From gyms to yoga studios and fitness centres, fitness junkies in Singapore have no shortage of spots to get their blood pumping and sweat flowing. While these certainly work out for a fair bunch of folks, those looking for a welcome change of scenery and some fresh air can make a beeline for our many open spaces to work out outdoors.

From jogging with views of Johor to kayaking at Jurong Lake Gardens, these eight open spaces are the perfect spots for your exercise routines while you soak in a healthy dose of Vitamin D.   

Note: Even in these outdoor spaces, do adhere to social distancing guidelines and measures as advised by the government.

Check out our other articles on exercise for extra motivation:


1. Bishan-Ang Mo Kio Park 


Spanning 62 hectares, Bishan-Ang Mo Kio Park is one of Singapore’s largest urban parks, and pockets of open spaces are never scarce there. There’s also a tranquil spot at Landscape Pond for those wanting to practise some early-morning yoga.

The river running through the entire park is also a refreshing sight while you’re getting your heartbeat up
Image credit: @dr12b

Once you’ve sweated it out and are ready for a reward, Canopy Bishan is a stone’s throw away and serves up healthy bites like Salmon Curado ($16), along with hearty breakfast platters (from $12). And if you feel like you’ve earned it – McDonald’s is right next door. 

Image credit: @roxannemariel, @canopygardendining 

Check out our full guide to Bishan-Ang Mo Kio Park.


2. Sembawang Park 


Who says exercising with a sea view is an entitlement reserved for ECP and Pasir Ris Park-goers? Maybe it’s time to play your trump card, Northies, for you can exercise in the spacious surrounds of Sembawang Park with Gold Class views of the straits of Johor.

Image credit: @donthecyclist

While biking along the shoreline and sculpting those calves is an option, there are other ways to get those gains at fitness corners located within the park’s premises. 

Image credit: @siewwantan

Massive green spaces that also serve well as picnic spots are also equally perfect for whipping your body into shape, whether it be high-intensity reps or engaging in milder forms of exercise – such as tai chi or yoga. 

And if your kiddos are tagging along with you to Sembawang Park, the ginormous maritime-themed playground will send them clambering around slides, ladders and gun turrets to keep them active too. 


3. Keppel Marina East Desalination Plant – Green Roof


When we think of open spaces in Singapore that offer stunning views of our city skyline, Marina Barrage often comes to mind. Here’s another worthy candidate to add to that list – the newly launched Keppel Marina East Desalination Plant (KMEDP).

Image credit: URA Singapore 

Nestled in Tanjong Rhu, this mammoth of a green roof stretches across 20,000 square feet – a whopping three football fields. The best part – as it is relatively new, it’s still largely unknown and mostly crowd-free for now.

But before packing your sports gear, though, you’ll want to take note of their restrictions. From playing ball games, flying kites and bringing your pups, there are a handful of activities that its developers say are big no-nos.  

For the complete list of do’s and don’ts at KMEPD, check out their guidelines here. 

The rooftop field has some shelters for refuge from the sun

Image credit: MS News

Joggers in particular will enjoy the park connector linking East Coast Park to Gardens by the Bay East. Perfect as starting and ending points for your 5KM run, these landmarks will be sure to serve up panoramic views for your warm-ups and cooldowns. 

Address: 1 Marina East Drive, Singapore 029996
Opening hours: 8AM-9PM, Daily (Last entry at 8PM)


4. Jurong Lake Gardens


Glow-ups aren’t just teenage transformations to flex on TikTok – Jurong Lake Gardens has had a glow-up of its own over the past few years. From an undeveloped marshland, it has quickly climbed the ranks to be one of Singapore’s most picturesque parks.

While you can work out with front-row seats of Jurong Lake, there’s also an ActiveSG park located within the gardens – where you can dip your toes into a large lap pool or exercise at its fitness corner and gym.    

Image credit: @kaz1113

For those veering towards water sports, PAssion WaVe @ Jurong Lake Gardens is the first waterfront facility in Western Singapore, meaning that Westies won’t have to travel to MacRitchie or ECP to throw themselves into a whole range of water sports. Be sure to book beforehand to chope your slot.

Image credit: PA PAssion WAve

P.S. Did you really work out if you didn’t post an aesthetic snap for the ‘gram? Make the most of your trip to Jurong Lake Gardens by striking a pose by the Lone Tree there.  


5. The Lawn @ Marina Bay Financial Centre


Hitting the park for a workout after a long day in the office can be quite leceh for those working in the CBD. Centrally located between Marina Bay Financial Centre and The Sail, The Lawn @ Marina Bay Financial Centre is a free-for-all grass patch that makes it a breeze to get your fitness game on when things get hectic.

Image credit: Jeffrey Alman 

Whether you’re looking for a quiet spot to practice your flow routine in the early dawn, or space for a frisbee match with the gang after work, you can even come here to score some mood-boosting rays of sunshine between meetings.

Address: 8A Marina Boulevard, Singapore 018984


6. Bay East Gardens


Say Gardens by the Bay, and our brain immediately conjures images of Supertrees, light displays and gorgeous backgrounds for your IG feed. Now, betcha didn’t know that Bay East Gardens is an extension of this famous tourist spot as well, a lesser-trodden bit of greenery hidden opposite the Marina Bay reservoir.

On top of lesser crowds, you’ll also score panoramic displays of Marina Bay, Singapore Flyer and the Flower Dome from across the placid waters. 

Image credit: Daniel Sin

To get there, simply walk over from the main garden to Marina Barrage, and cross the dam to reach Bay East Garden.

Address: 11 Rhu Cross, Singapore 437440


7. Sengkang Riverside Park 


Apart from being Punggol’s neighbour, most of us aren’t sure of what Sengkang has to offer. You’ll be surprised to learn that it boasts its very own expansive riverside park, with ample workout spots to boot. 

Image credit: @gv_sg

Spanning 213,000 square metres, this park’s got you covered in terms of luxurious spaces for peaceful strolls and jogs. Be sure to catch sightings of the purple heron, collared kingfisher and dragonflies as you go about your exercise routine – since this riverside park is home to many feathered friends and critters.

If you don’t mind walking down a little more after some bird-watching, Sengkang Floating Wetlands is also located a stone’s throw away from the main premise.

While it boasts a spacious fruit-themed pavilion that functions well as an exercise space, these cute citruses double up as convenient resting spots for when you feel your muscles giving way. 

You’ll be able to grab a snack at the nearby Mushroom Cafe, a concept by Old Chang Kee that offers mains and desserts alongside our go-to chicken, potato and sardine puffs. 


8. Singapore Sports Stadium – along Kallang Mall 


While it’s Singapore’s largest sports centre, you won’t need to make bookings to sweat it out at the Singapore Sports Stadium. Within its vast dome-shaped canopy, you’ll find plenty of open spaces for a whole range of exercises – be it HIIT, yoga or or even runs around the brightly coloured running track on its circumference.

The city skyline views aren’t something you often witness at a running track

It’s also the ideal spot for a high-octane rendezvous with an exercise buddy who lives far away – apart from being centrally located, it’s also easily accessible from Stadium, Mountbatten and Kallang MRT stations.

And after you’ve hit your runner’s high, you can refuel in the many healthy food stores within Kallang Wave Mall located below the stadium, or shop around its many sports stores for some snazzy new kicks.

Address: 1 Stadium Drive, Singapore 397629


Open spaces to exercise in Singapore 


For extra motivation during your challenging routines, these open spaces to work out in Singapore will be a welcome addition to your repertoire of indoor gyms and workout studios. From soaking in sea views to interacting with nature, simply breathing in the fresh air will definitely work wonders to supercharge your fitness routines. 

Check out our other articles on outdoor activities in Singapore:


Cover image credits: URA Singapore, @tuntung81

10 Fun Fitness Classes In Singapore For Those Who HATE The Gym

I always think, “Is it even possible to have fun during a workout? Is it possible to actually enjoy exercising?” To find out if exercising doesn’t always have to equal suffering, I signed up for six out of the 10 workout classes in this list.

I don’t know about you, but whenever I’ve tried going to the gym, I’ve just felt anxious being surrounded by muscular, physically fit people who know what they were doing.

Meanwhile, I’m there just trying to figure out how to use the gym machines without drawing too much attention to myself. And I hate running. Absolutely hate it.

Before continuing with this article, please keep in mind that when it comes to me, stamina and endurance are basically non-existent. My body does not comprehend any of those words.

1. Neon Rhythm Cycling Spin Class

I’ve been wanting to try out a spin class for quite a while now and found Absolute You Singapore which offers a rhythm cycling experience based on the New York rhythm cycling phenomenon where riders move to the beat. It’s like clubbing on a bike!

While traditional spin classes are focused on the individual, Absolute Cycle by Absolute You Singapore creates an environment where riders ride together as a group.

Absolute You has two studios, one at OUE Downtown Gallery and the other at Peranakan Place. I went with my best friend Dee and we really didn’t know what to expect for our first spin class.

Credit – Absolute You Singapore

The room was dark and lit up only by neon lights. So don’t worry, in spin classes, no one can see you looking like a hot mess. The first 10 minutes were tough. Our instructor Tiffany was super energetic and constantly motivated us by saying things like, “You’ve come this far, don’t give up!” or “You got this!”.

The use of the neon light effects and the upbeat music really helped to get my mind off the fact that I was even exercising. We definitely didn’t think we’d be leaving class dripping in sweat so thank goodness for their shower facilities (which included shampoo, soap, deodorant and lotion).

Depending on the intensity of the class, on average, riders can burn 500 to 800+ calories in the 45-minute class. The next day, I didn’t feel any soreness in my thighs, which was surprising. However, my butt did hurt a little from sitting on the bicycle seat.

After my first spin class, I felt surprisingly great despite being friggin exhausted. Look at this picture of us before and after class. I’m actually smiling!? Find out more about class fees here.

Opening hours: (Monday to Friday) 7am – 10pm, (Saturday & Sunday) 9am – 4pm

Absolute You Singapore: #02-01 6A Shenton Way, OUE Downtown Gallery, Singapore 068815 | Website | Facebook | Instagram | YouTube | Tel: +65 6220 2688

2. Pilates Reformer Class

Another fitness class I tried out was Absolute You’s pilates reformer class. Absolute You Singapore’s Peranakan Place studio has spin classes and pilates reformer classes (the studio at Downtown Gallery only specialises in spin classes)The Pilates Reformer class focuses on building flexibility, endurance and strength, without adding bulk.

The first 15 minutes were dedicated to teaching first-timers how to operate the exercise machines safely. The springs on the machine are there to add resistance. We lay on the sliding platform (the greyboard) without feet on the foot bar (black bar). By pulling on the straps, the sliding platform will move. Sitting on this moving platform kind of made this exercise feel more like play than work.

The reformer machines can be adjusted to fit each person’s body. As this is a low-impact workout, this class is safe for people with old injuries.

Unlike other Pilates classes, Absolute You Singapore has 20 reformer beds whereas other studios only have six to 10. Compared to the other fitness classes, this one was the most challenging for me.

Since the Pilates Reformer is a resistance and strength training exercise, you won’t burn as many calories as a cardio workout. If you’re looking to strengthen and tone your body, this would be a great way to start! Find out more about their class fees here.

Opening hours: (Monday to Friday) 7am – 9.30pm, (Saturday & Sunday) 8.30am – 5pm

Absolute You Singapore: 2nd Floor, 178A Orchard Road, Peranakan Place, Singapore 238845 | Website | Facebook | Instagram | YouTube | Tel: +65 6732 1522

3. Trampoline Jumping Fitness Class

When I came across jumping classes, I was pretty intrigued. I mean, can you actually lose weight just by jumping on a trampoline for an hour straight? There was only one way to find out. Offering such a class is Prestique Studio, located at Clarke Quay Central.

The instructor and founder of Prestique Studio, Joraine Tan, started off by teaching us the basic movements and how to jump on the trampolines properly so that we would be safe at all times. After the 15-minute intro and some stretching, it was time for the jumping part.

The first five minutes of that was a breeze – I was jumping to the beat of the RnB music and having a good time.

…This didn’t last very long.

The following 15 minutes were so hard for me and my heart was on FIRE. I’m not fit at all so I’m really not surprised that my poor heart was suffering. However, the rest of the class went by a lot better and I had a lot of fun!

The music really helped distract me, and the incorporation of a few dance moves into our workout made the class more fun and interesting. During the last 15 minutes of the class, we did simple crunches, flutter kicks and other workouts that target the core.

Afterwards, I spoke to Joraine and she told me that she lost 20kg in a period of six months just from taking jumping classes. On average, and depending on the intensity of the class, you can burn up to 1000 calories in an hour’s session.

Jumping class was really fun and what shocked me the most was that I wasn’t feeling sore at all the next day! Joraine explained this was thanks to the great impact absorption by the European-made trampolines. Find out more about class fees here.

Opening hours: (Monday to Friday) 11am – 9.30pm, (Saturday & Sunday) 11am – 8.30pm 

Prestique Studio: #03-53 Clarke Quay Central, 6 Eu Tong Sen St, Singapore 059817 | Website | Facebook | Instagram | Tel: +65 6816 0864

4. Pole Dancing Class

If you really sit and think about it, pole dancing truly is an art. I’ve always been fascinated by how pole dancers move with so much grace. In this class, your strength is tested.

Strength – another thing that I lack. For those who don’t know, I can’t even do a push-up. Not even a woman’s push-up (yes, you can laugh, I’m used to it). Nevertheless, I was super stoked for this class that’s offered by The Brass Barre at orchardgateway. Check out the full review of my first aerial yoga experience here!

I felt slightly confident because of my dance background but still, I didn’t know if I was strong enough to carry my own body weight while dancing.

We had Jamie as our instructor, who’s also the co-founder of The Brass Barre. After some light stretching, Jamie taught us two tricks: the fireman spin and the front hook spin.

Yeah, I struggled a little at first but it was such a fun and freeing experience! Afterwards, Jamie taught us some polegraphy: a short choreography that incorporates pole tricks and dances.

Pole dancing combines dance and bodyweight training, so you can expect to build lean muscle rather than just losing weight. Overall, I really enjoyed the pole dance class. Going for this with a friend made it so much more fun and the music really helped me feel more comfortable. You can burn up to 350 calories per hour! Find out more about class fees here.

Opening hours: (Monday to Friday) 11.30am – 9.30pm, (Saturday & Sunday) 11am – 7.30pm

The Brass Barre: #02-24 Orchard Gateway, 277 Orchard Rd, Singapore 238858 | Website | Facebook | Instagram | YouTube | Tel: +65 6282 6962

5.

Neon Boxercise Class

Need to relieve stress or some pent up anger? Ground Zero‘s 45 minute Rumble class could be just what you need. This nightclub-inspired studio is filled with aqua punching bags and participants box to the beat in this high-intensity boxercise class.

They even let you share a class package with your friend so you don’t need to do this alone! I suggest you try out this class because with the neon lights and energetic music, you’re sure to have a fun and interesting experience. Prior boxing experience is not needed! Click here to check out Ground Zero’s class fees. Ground Zero also provides a neon cycling class if boxing is not your thing.

Opening Hours: (Mon-Fri) 6am-9:30pm, (Sat & Sun) 7:30am- 6:30pm

Ground Zero: Level 3, 38 Carpenter Street Singapore 059917 | Website | Facebook | Instagram | Tel: 65320154

6. Aerial Yoga Workout

The fourth fun fitness class on the list is aerial yoga. After seeing the beautiful Upside Motion studio at OUE Downtown Gallery, I was really interested in trying it out. Check out the full review of my first aerial yoga experience here!

The studio had the beautiful silk hammocks hanging from the ceiling and just looking at them intimidated me. I’ve tried normal yoga before and to be honest, I didn’t like it. During this class however, I found to be super enjoyable and because of that, it didn’t feel like work at all.

We did several stretches and inversions. We ended off the class doing the Savasana ( a resting pose) in the hammock. This part was immensely relaxing and much needed after all that core strength training.

What made this class extra fun was our instructor Janie, who was super friendly and encouraging. She made us feel comfortable from the very second we entered the studio, which I appreciate. Swinging around in the aerial hammocks brought such a child-like, playful element to this fitness class. Click here to check out the class fees.

Opening Hours: (Mon-Fri)  7am-9:30pm, (Sat & Sun) 8am-5pm

Upside Motion Shenton: #B1-01/026A Shenton Way OUE Downtown Gallery Singapore 068815 | Website | Instagram | Facebook

7. Aqua Spinning Class

If you’ve already tried spin classes and you’re looking for a bigger challenge, why not try Aquaspin? With four locations across Singapore, this aqua aerobics class is sure to be a memorable one for you. Aquaspin’s classes also include prenatal and water rehabilitation exercises.

Each session is a full-on body workout and is designed to be challenging and most importantly, fun. Considering how tired I was after normal spin class, I imagine aquaspin classes will be way worse.

Aquaspin’s classes have been designed to also include everyone, no matter your fitness level. If you’re a non swimmer, don’t worry, their classes are taught in shallow water and your head is never underwater. In one session, you can burn up to 800 calories. Besides that, Aquaspin is clinically proven to help get rid cellulite! Check out the other benefits of Aquaspin here. For more info on their class fees, click here.

Opening hours: 8:30am-10:30am, 6:30pm-8:30pm

Aquaspin Singapore: Website| Facebook | Instagram | Twitter

8. Hip-Hop Cardio Dance Class

Another unique class offered by Prestique Studio is a cardio dance class called The Mix by Pilloxing. You don’t have to be a dancer to join this cardio dance program as the steps are easy to follow. If you’re not ready for high-intensity classes, The Mix could be a great starting point for you.

Prestique Studio is the only studio in Singapore that offers regular classes for this new cardio-dance programme. I’ve been to dance classes before and I noticed that The Mix was a lot easier to keep up with. I didn’t feel pressured to quickly memorise the moves. This high-cardio workout brings dance into your workout, which is awesome because then it didn’t feel like work.

Everybody there was a beginner, so don’t worry if you’re shy because like you, everyone else is learning! The Mix encourages movement in a fun way, which is great if you’re like me and you get bored fast. On average, you can burn up to 400 calories in a 45-minute session. Find out more about class fees here.

Opening hours: (Monday to Friday) 11.30am – 9.30pm, (Saturday & Sunday) 11.30am – 7.30pm

Prestique Studio: #03-53 Clarke Quay Central, 6 Eu Tong Sen St, Singapore 059817 | Website | Facebook | Instagram | Tel: +65 6816 0864

9. Aerial Hoop Class

Ever wondered what it was like to be a circus trapeze acrobat? Cause I definitely have. They make it look so easy and fun and free. Luckily for you, you can take an aerial hoop class right here in Singapore. Aerial Fitness Studio is Singapore’s largest professional aerial studio.

This fitness class will help you to increase your body’s coordination. I don’t even need to try this class out to know that it’ll be fun. Swinging around and finally getting to unleash your inner acrobat? Hell yeah.

The studio is open when according to the class schedule.

Aerial Fitness Studio: #01 – 42 Aerial Fitness Studio Pte. Ltd. CT Hub 2, 114 Lavender Street Singapore 338729.
(near Lift Lobby 4) | 
Website | Facebook | Instagram

10. Yoga Classes On Water

If you’ve conquered regular yoga and aerial yoga, then perhaps you’re ready for aqua yoga. Skyline Aqua conducts two different classes: FloatFit Yoga and FloatFit HIIT.

According to Skyline Aqua, these yoga classes done above water use the world’s first floating exercise mat, the AquaBase. Besides improving your physique, FloatFit Yoga helps increase flexibility and muscle development.

The FloatFit HIIT (High Intensity Interval Training) Workout is way more intense if you’re looking to burn fats. This workout includes burpees and lunges and aqua climbers. All on water. Sign up for this class with your friends and you’re sure to have some laughs and ALOT of fun!

Supposedly, you can burn up to 400 calories in just 30 minutes! Click here to find out more about their fees.

Venues are open when classes are in session.

Skyline Aqua: Website | Facebook | Instagram | Tel: 81000829


I honestly wanted to see if for once in my life, I could have fun during a workout. And I really did from the classes I tried. If you’re like me and don’t enjoy going to the gym, give these fitness classes a shot. From one unfit person to another, you can do it.  Believe me. Who needs the gym when there are so many fitness classes to choose from?


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Fitness, Sports and Wellness – Activities


If you are engaging in sports and physical exercises, please do so individually or up to groups of 5 persons maximum, and observe a safe distance of at least 2 metres between individuals.

Organised outdoor exercise classes can be conducted in groups of 5, up to a maximum of 50 persons (including participants and the instructor/assistant) or the approved venue capacity, whichever is lower, with no inter-mingling between groups.

Instructors/trainers of all organised outdoor exercise classes (with more than 5 persons including participants and instructor/trainer) will need to register the class with SportSG and submit an application to NParks at least 1 week in advance, so as to ensure there is ample space in our parks and gardens for safe distancing. Instructors/trainers must ensure that the necessary safe management measures are put in place.

Please check our website for the latest updates.

At our green spaces, not only can you unwind and relax, but you can take part in a wide variety of healthy and recreational activities.

Bring your family and friends out for a fun-filled day at our parks. Engage in a range of activities that allow you to keep fit and stay healthy while taking in the sights and sounds of our lush greenery.


Challenge yourself today and get ready for some fun and action at our parks with our unique adventure courses available.



With the different areas and recreational cycling routes available in our parks and park connector network, cycling has never been more fun.



Take a break from the hustle and bustle of city life and go on a hike or nature walk. You will discover not just rare tree species and interesting wildlife, but also a healthier you!



Have a wheel of a time at our lovely parks with your family and friends! Slip on a pair of inline skates and glide along our skating-friendly tracks.



Go off the beaten path and enjoy a day of mountain biking out in our parks.



Join the tai chi groups who gather in some of our parks and gardens. Breathe in the fresh air and listen to the sweet chirpings of the birds as you sway your body and swing your hands slowly in accordance to the instructor’s demonstrations.



Keep up a healthy lifestyle and make visiting our parks a daily affair! Our many scenic routes at the parks are ideal for walking or jogging where you can break up a sweat while enjoying nature at the same time.



Whether it’s a gentle paddle in a kayak or a swim as a way of relaxing, Singapore’s waterways provide hours of enjoyment for the whole family. Choose from water sports like kayaking and dragon boating.



Do you absolutely love visits to the spa? Check out a spa set amidst canopied trees and thick foliages.




5 Gyms in Singapore with nightlife vibe so fun that you’ll forget you’re working out

Kanako Sugawara

Wednesday, July 18, 2018

  • Virgin Active

    Virgin active’s classes take you to another dimension – literally. Aptly named “The Trip”, Virgin Active uses a huge cinema screen and surround sound system to immerse you in digitally created landscapes, like a futuristic utopian city, as you cycle away. You’ll be completely distracted from all the pain as you gain (or rather, lose up to 700 calories)! More information here.
    Level 6, Tower 2, One Raffles Place, Singapore 048616 Photo: Virgin Active Singapore (Facebook)

  • STILL

    Vent your every day frustrationa and tone your arm muscles at the same time! Instead of the traditional sand-filled punching bags, STILL uses tear-shaped aqua bags, which are filled with water. Dim lights, blasting music, and aesthetic aqua bags. What more can you ask? More information here.
    6A Shenton Way, OUE Downtown Gallery B1-04/05, 068809Photo: STILL (Facebook)

  • CruCycle

    You’ve probably seen the Facebook videos of women cycling furiously to clubbing music. Good news: you can now have that experience here in Singapore. Recreate that club experience (without the alcohol and the tight outfits of course), at CruCycle, where you can cycle to the beat in a dim room with accent lighting. You won’t be jamming out alone too – just like in a real club, you’re going to be moving to the beat with a bunch of other like-minded people (which they call “packs”)! Don’t forget their fresh fruit samples for a healthy post-workout snack! More information here.
    68 Duxton Road, Singapore 089527Photo: @crucycle

  • Pure Fitness

    One thing’s for sure: the VR boom is infiltrating the fitness industry! Pure Fitness, one of the most technologically innovative gyms in Singapore, offers both mass VR cycling and individual VR gaming. Don VR headgear and start pumping your legs, and soon you’ll forget that you’re even gymming in the first place. The 28,000 square-foot gym located at the heart of Orchard Road also offers other high-tech fitness gadgets like a 3D body scanner, indoor athletic turf, and even an extensive free weights training zone. More information here.
    Level 8, Ngee Ann City Podium Block 391, Orchard Road, Singapore 238872 Photo: Pure Fitness

  • BBOUNCE Studio

    Located in Orchard, BBOUNCE Studio is Singapore’s first dedicated bounce fitness studio that offers a range of comprehensive strength and cardio workouts. You’re probably familiar with the idea of “rebounding” – after all, it’s similar to trampolining! The BBOUNCE’s bootcamp fitness methods combines trampolining with resistance bands, weights, and strength training so that you get to work on different muscle groups every day. More information here.
    176 Orchard Road 06-09 The Centrepoint, 238843Photo: BBounce Studio (Facebook)

All the gains without the pain – these are 5 gyms in Singapore perfect for those who want to workout and still have fun.

It always seems like we burn so many calories after a night out – but we never feel it because we’re distracted by all the fun we’re having. If only gymming was half as fun as just dancing your heart out in the middle of the club, right?

Well, we have good news. We’ve scoured the island for gyms have got your back (and arms and thighs and butt), because they combine the music and vibes of our favourite clubs for a rather fun gymming experience.

From high-energy “trampoline bootcamps” that blast electronic dance music (EDM), to places where you can attack a water-filled punching bag in a mysteriously dimly-lit space, check out our list of 5 gyms that where you can relive your best nightlife and make you forget that you’re even exercising.

Kanako Sugawara

READ MORE:

10 Scenic running routes in Singapore that won’t bore fitness enthusiasts

7 Female-only gyms in Singapore you’d wish you sign up for sooner

All-Day Workout: 5 Gyms in and around Kuala Lumpur that open 24/7

Marie France Asia, women’s magazine

The best outdoor fitness classes in Singapore to keep burning calories at

If you feel like you’re living through the nightmare that is the Circuit Breaker yet again, you’re not alone.

As part of a series of tighter measures to curb the growing number of Covid-19 cases in Singapore, the government has recently announced that all indoor gyms and fitness facilities be closed till 30 May. 

If you’re thick in the quest of reaching your fitness goals however, not all hope is lost yet. Those who aren’t motivated enough to keep working out at home will find that there are still gyms and fitness studios that have pivoted to provide outdoor classes, so members and fitness enthusiasts can continue to keep fit over the next three weeks. These alfresco classes have all been carefully choreographed to be in line with all restrictions and safety guidelines provided, so you’ll always be in safe hands. 

Besides, it’s actually a refreshing change to be in the midst of fresh air and nature. Here are some of our favourite outdoor fitness classes to hit up. 

1

UFit’s four gyms around Singapore might be temporarily closed, but it’s committed to bringing the same passion and energy for fitness outside. So much so that its outdoor PT sessions at the Savitar Tennis Centre at Fairmont Hotel and Tanglin Rugby Club on Turf Club road have everything you might possibly need for a power-packed workout session. Besides kettlebells, weight plates, and agility ladders, expect other necessities like exercise mats, fresh towels, and even ice-cold water to be provided. All you have to do then, is to show up.

Book here

2

Held beside the Asian Civilization Museum, The Jungle’s outdoor classes will be held in groups of five, and will be a mixed level class that’s designed to push your cardio to the limits. Pad work and fight conditioning are incorporated into the training for maximum impact, with creative drills and sequences to push you to your limits, all while you enjoy the waterfront view. Because there will be no sharing of equipment, be prepared to show up with your own gloves. 

Book here

3

Designed to build strength and fitness through intense interval training, Circuit Lab’s Boot Camp programs takes cues from military style training, and include bodyweight moves and other dynamic exercises to get you sweating. Each session — held at The Lawn @ Marina Bay — are big on cardio and strength, so expect to burn calories and build muscle within the 45 minutes. 

Book here

4

Now a three-storey facility at Carpenter Street, Field Assembly offers strength and conditioning classes alongside mixed martial arts ones to keep you on your toes. Those who wish to continue sweating it out at the Clarke Quay establishment will get to attend its FA360 class on the rooftop, a 45-minute strength and cardio session that will push you to your limits and keep your fitness goals on track.

Book here

5

If you can’t bear to ditch your spin shoes just yet, you’ll want to sign up for Aurora Outdoors, a spin class outside the studio at South Beach Quarter that lets you cycle to your heart’s content. The high-intensity class is suitable for novices and experts in the art of spinning, and comes accompanied with music so you’ll never be bored.

Book here

11 Women-Only Gyms In Singapore For Girls To Get Fitspo

Women-Only Gyms In Singapore

If you’re in search of a new place to workout amidst all the Covid-19 restrictions but hesitant to go to the gym, here are some female-exclusive places to give you just the right comfort level and motivation.

At these places, there’s no need to be intimidated by guys hogging the machines, or awkward, judgy eye-contact courtesy of gym dudes.  From personal experience, regular unisex gyms can still be uncomfortable at times, so an all-female workout haven will be just the thing to help ease you into a fitspo lifestyle.  

At these girl-friendly gyms, get coached and inspired to workout with professional female trainers to achieve your  body goals. 

1. Encore

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Encore is a Muay Thai gym founded to bring the traditionally masculine sport to Singaporean women. Training features a range of different forms to help you reach your fitness goals and find joy in keeping happy and healthy. 

Interested participants can book a free trial and undergo a body analysis test before committing to a monthly membership.

Address: 452A Joo Chiat Road, Singapore 427665
Opening Hours: 12.30pm to 8pm (Mondays to Fridays) | 9.30am to 2pm (Saturdays & Sundays) |
Membership Fees: Starting from S$188 per month
Website

2. Amore Fitness & Boutique Spa

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From personal training sessions to weekly Zumba classes, Amore Fitness & Boutique Spa  is known for being an affordable women-only gym that has it all. The gym even provides spa services for users to soothe sore muscles after an intense workout session. 

Amore also has live classes on Zoom for you to keep fit in the comforts of your home if you can’t make it for a physical class.

Address: Branch locations found here
Membership Fees: Starting from S$90 per month
Opening Hours: List of opening hours for various branches found here
Website

3. Contours Express

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Contours Express prides itself on being the go-to gym to make you move. With 9 outlets across the island, the gym is easily accessible for members who want to squeeze in a quick workout session during their lunch breaks. 

You can even get a full body workout in just 29 minutes with their circuit training session! 

Address: Branch locations found here
Opening Hours: 6pam to 11pm (daily)
Membership Fees: Starting from S$89 per month
Website

4. The Eaqlia Studio

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Exercising is way more fun when you have an exercise buddy. The Eaqlia Studio focuses on building a community where you can meet other like-minded women who’ll motivate you as you torch calories. 

Despite the smaller class sizes with wider distancing between each member due to Covid-19, classes continue alongside their available virtual sessions. 

Address: Ark @ Gambas, 7 Gambas Crescent #09-15, Singapore 757087
Opening Hours: 7pm to 9.15pm (Mondays) | 10am to 9.15pm (Tuesdays to Thursdays) | 3pm to 9.15pm (Fridays) | 9am to 12pm (Saturdays) | 9am to 10am (Sundays)
Membership Fees: Various passes can be found here
Website

5. Lava Yoga Singapore

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Remove toxins from your body by sweating it out in Hot Yoga sessions with Lava Yoga. Ease your mind as you move your body into various poses to the accompaniment of soothing acoustic music. 

Reservations for classes open 3 days before each session to facilitate Covid-19 restrictions so be sure to make your bookings early. 

Address: Great World 1 Kim Seng Promenade #02-102/103, Singapore 237994
Opening Hours: 8am to 10pm (Mondays to Fridays) | 9am to 6pm (Saturdays & Sundays) |
Membership Fees: Starting from S$198 per month
Website

6. Body Temple

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Led by an all-female team, Body Temple specialises in all areas of women’s health, including weight loss, prenatal and postnatal classes. The trainers also work with nutritionists and physiotherapists to tailor membership packages according to the individual needs of each client. 

A mixture of online and physical sessions are available to help you get to your best self so not even Covid restrictions can keep you from getting fit. 

Address: 75E Loewen Road, Singapore 248845
Opening Hours: 6am to 6pm (Mondays, Wednesdays & Fridays) | 9am to 6pm (Tuesdays & Thursdays) | 9am to 3pm (Saturdays & Sundays) |
Membership Fees: Various passes can be found here
Website

7. Philip Wain Health & Beauty Club

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This state-of-the-art gym offers luxurious spa treatments and various cardio classes, so members can enjoy rejuvenating massages and facial spas after a sweaty workout. 

You need not worry about covid restrictions as they have increased frequency of cleaning and disinfection of areas including the high contact areas, equipment and tools to make sure you stay fit and safe at the same time.

New members above 21 years old can enjoy a complimentary one-day fitness pass and physical assessment just by registering on their online website.

Address: Mandarin Orchard, Level 7, 333 Orchard Road, Singapore 238867
Opening Hours: 7am to 10pm (Wednesdays to Fridays) | 7am to 8pm (Saturdays) | Closed on Mondays, Tuesdays & Sundays
Membership Fees: Starting from S$150 per month
Website

8. Van Lee Fitness

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Established in 2012, Van Lee Fitness is the first, all-female Muay Thai gym for ladies looking to build muscle strength. They have 2 outlets, both well-equipped and perfect for you to really push yourself. Train under professional Muay Thai coach, Vanessa Lee, an ex-SAF trainer on how to kick some serious ass, gain self-defence skills, and tone up your body. 

Bookings are needed for all classes to facilitate safety restrictions. 

Address: Various locations found here
Opening Hours: 6pm to 10pm (Mondays to Thursdays) | 10am to 2pm (Saturdays & Sundays) | Closed on Fridays
Membership Fees: Starting from $125 for four sessions
Website

9. Mom In Balance

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Contrary to popular belief that expecting mothers shouldn’t move too much, it is good for mothers-to-be to stay physically fit during their pregnancies.

This outdoor gym is led by experienced female trainers, and all exercises are catered to mothers at different stages of their pregnancies in preparation for a smooth and safe delivery.

Address: Various locations found here
Opening Hours: Various workout timings here
Membership Fees: Starting from S$120 per month
Website

10. Terra Luna Yoga 

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Terra Luna Yoga focuses on empowering women through yoga, meditation and other healing forms. The studio prides itself in creating an empowering and safe space to celebrate femininity. 

It’s an ideal location for beginners to practice yoga that doubles as therapy. They even offer prenatal  and postnatal yoga. The studio also hosts sessions for the family so you can turn your weekend fitness into a whole family affair. 

Address: 896 Dunearn Road, 03-03D, Singapore 589472
Opening Hours: 10am to 9pm (Mondays) | 7am to 9pm (Tuesdays) | 9am to 9:30pm (Wednesdays) | 9am to 9pm (Thursdays) | 9am to 8:30pm (Fridays) | 8am to 5pm (Saturdays) | 9:30am–3:30pm (Sundays)
Membership Fees: Various passes can be found here.
Website

11. Six Sigma 

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Singapore’s all-female Muay Thai gym Six Sigma aims for maximum intensity. Their aim is to help women transform mentally and physically. They offer a range of classes from technical training to cardio to help you build up your endurance and channel your inner badass. 

Bookings are needed for all classes to facilitate safety Covid-19 restrictions. 

Address: 420 Joo Chiat Road #02-01 Singapore 427641
Opening Hours: 11am to 9.30pm (Mondays, Tuesdays & Thursdays) | 6pm- 9.30pm (Wednesdays) | 11am to 3pm (Saturdays & Sundays) | Closed on Fridays
Membership Fees: Starting from $230 per month, $140 per month for students.
Website

Gyms For Women In Singapore

We’re sure that with Covid-19, some of your fitness routines have been messed up or favourite gym spaces impossible to chope with their limited capacity. Why not get back into shape by having a go at one of these all-female gyms and explore your fitness options.

For those of you new to the fitness scene, these places are perfect to start your fitness journey without needing to worry about any distractions that come in the form of, well, men. 

Time to gather your group of 5 girlfriends and start planning your next sweat session together. 

Originally published by Kimberly Walker on 9 January 2018. Last updated by Ilarnna Chrisandra on 8 July 2021.
Cover image: Source, Source, Source 

Also read:

9 Outdoor Fitness Activities In Singapore From $10/Person For An Active Girl’s Day Out

Only ‘low-intensity’ exercises with masks on allowed at indoor facilities during Phase 2 (Heightened Alert)

SINGAPORE: Only “low-intensity” exercises with masks on will be allowed at indoor fitness studios during a return to stricter COVID-19 measures under Phase 2 (Heightened Alert), said Sport Singapore (SportSG) in an updated advisory on Tuesday (Jul 20).

The measures to combat a rise in locally transmitted COVID-19 cases will be in effect from Thursday until Aug 18, the Ministry of Health (MOH) said on Tuesday.

“These measures are directed towards containing community spread of COVID-19 by restricting sport and physical activities that take place in higher-risk settings such as those that take place indoors, as well as those where participants are likely to be engaging in strenuous activities unmasked,” said SportSG.

Under Phase 2 (Heightened Alert) measures, all “high-intensity, unmasked activities” are to be suspended. 

“Those performing permitted low-intensity sport and physical activity in an indoor environment are required to wear a mask at all times,” said SportSG.

“The activity has to cease immediately, if any participant removes his or her mask, even for a short while to breathe.”

READ: From tuition classes to staycations: What you need to know about Phase 2 (Heightened Alert)

Facilities will not be allowed to offer weight, strength or resistance training, and cannot provide equipment or climbing walls to “minimise risk of transmission via common surfaces”, said SportSG.

Masked activities can take place in multiple groups of two, with up to 30 participants including an instructor, or the capacity limit of the venue. Sport and recreational facilities can only admit a maximum number of people according to its gross floor area, based on 16 sqm per person.

The groups of two must not intermingle before, during, and after the class and must remain 3m apart.

Approved large outdoor classes at public spaces such as parks and Housing Board (HDB) common areas can continue, subject to venue size and safe distancing requirements. All instructors must be registered with SportSG.

For a list of affected Sport Singapore’s indoor facilities and programmes during this period, visit ActiveSG’s website. Refunds for affected bookings that fall under these dates will be processed within the next seven working days, said SportSG.

READ: Return to Phase 2 (Heightened Alert): Dining-in to be suspended, group sizes back down to 2

FAST COVID-19 TESTING FOR COACHES, INSTRUCTORS 

Fast and easy tests (FETs) have been mandatory since Jul 15 for coaches, trainers and instructors in gyms and fitness studios where clients are engaged in unmasked activities.

Sport coaches and instructors in sports where trainees are unmasked will also have to be tested for COVID-19 every 14 days.

For businesses that remain open during Phase 2 (Heightened Alert), their employees must continue with the regular 14-day FET requirement.

If business operations are suspended, staff members will not be required to undergo the tests during that period.

90,000 How Singapore Fights Obesity and Diabetes – Strelka Mag

Strelka Mag talks about how metropolitan governments fight for the health and well-being of residents. This time – in Singapore, where, according to forecasts, by 2050, every sixth inhabitant will suffer from obesity, and today the disease costs the state about one billion dollars annually.

Located between Malaysia and Indonesia, Singapore has long been ranked among the most prosperous and prosperous countries in the world.The “economic miracle” that happened here had a positive effect on almost all areas of the island’s life, especially health care. As a result of economic growth and urbanization, the spread of noncommunicable diseases has become the main problem in Singapore. It turned out that almost a quarter of all cancers and pathologies of the cardiovascular system were associated with a lifestyle: unhealthy diet, smoking and insufficient physical activity.

By 2050, one in six Singaporeans is projected to be obese.Already, the disease takes up to 10 years of active life for city dwellers and costs the state up to one billion dollars annually.

In an era of economic prosperity, non-communicable diseases are more likely to become the causes of mortality and health problems in city dwellers: cancer in 17% of cases, cardiovascular diseases – in 16%, neurological diseases, as well as hearing and visual impairments – in 11%, mental disorders and drug addiction – in 11% (according to data for 2015). Source: Distribution of Disability-Adjusted Life Years by Broad Cause Group 2015.

Therefore, health care lies not only on the shoulders of the Ministry of Health, but is embedded in the entire policy pursued by any government agencies and organizations. A major strategic shift in health in Singapore has already taken place – from traditional health and hygiene practices here to influencing the lifestyle of citizens.

Among the social programs that affect the life of citizens – “Improvement of urban spaces and multi-storey construction” (LUSH 3.0). It implies that green areas are included in the planning project. Their use, as well as placement on the roofs of urban farms and electrical equipment in the form of solar panels, is not included in the total building area (Gross floor area). These mechanisms make it possible to influence the environmental parameters of the development within the framework of the national development policy of Singapore. Source: Singapore announces new incentives for rooftop and urban farms, agritecture.com.

Introduce “HEALTHY DINNERS” EVEN IN SUPERMARKETS

Another direction is to expand the healthy menu on the food and ready-to-eat market.The main obstacle to the health of the nation is not even the low level of physical activity – it is quite high in Singapore – but the very high calorie content of the local cuisine.

As part of the Healthy Lunch Program, foods that are reduced in oils, salt and sugar are sold with a special “Healthy Choice” label.

Therefore, the authorities launched the Healthy Lunch Program. More than a thousand convenience stores, restaurants and kiosks selling ready-to-eat meals have begun offering menus that are reduced in oils, salt and sugar, while expanding the range of fruits and vegetables.These foods are sold with a special “Healthy Choice” label. As part of another Healthy Go Lucky campaign that helps citizens make a choice in favor of low-calorie (less than 500 kcal per meal) meals, participants have the opportunity to receive various prizes. Likewise, Singapore is trying to reduce the consumption of soda drinks.

Similar efforts are being made to encourage physical activity in urban areas: open sports activities in city parks through the Sundays @ The Park program; the National Steps Challenge; open 12-week weight loss program Lose To Win; interior design guidelines for public buildings promoting the use of stairs instead of elevators and many other initiatives.

SPEND THREE BILLION DOLLARS TO CHANGE CLIMATE

Singapore is in an ideal environment for any infectious disease to spread. The basic factors in the spread of infections (garbage, the condition of buildings and water supply systems, the quality of food) are regulated by the Environmental Public Health Act of 1969. Now the state is faced with tasks of a different order – climate change threatens with a sharp deterioration in the quality of life on the island.

In 2015, the Ministry of National Development and the Ministry of Environment and Water jointly adopted the Sustainable Singapore Blueprint strategy and action plan.They set out the key areas of effort: a healthy environment with clean air and water, a reduction in the volume of waste generated, and the development of urban communities.

Cooling Singapore, an international research initiative launched in 2017, brought together developers to come up with methods to reduce the temperature in the city.

More than $ 3 billion will be invested in a colossal wastewater treatment and filtration project to provide a self-sufficient closed water supply circuit.

If the issue is resolved successfully, this will not only overcome the lack of its own drinking water, but also protect the state from political pressure from Malaysia, which now supplies a third of all water to the island through a special water supply system.

Cooling Singapore is an inter-agency research project aimed at developing a roadmap to improve thermal comfort in tropical Singapore. In collaboration with the Interactive Visualization and Analysis Laboratory (CIVAL FCL) at Cooling Singapore, they have created a diurnal model of urban heat islands emerging in the city.

BUILD A NETWORK OF INDOOR PEDESTRIANS

In Singapore’s extremely hot and humid tropical climate, it is more difficult to encourage citizens to exercise and walk. To create comfortable conditions for walking around the city, another program has been formed – the Healthy Community Ecosystem. Its core is the formation of a network of covered walking paths and recreational areas along the most popular district routes.

The National Environmental Protection Agency (NEA) also plays an important role.It is responsible, for example, for the Hawker Centers Upgrading Program, a major renovation program for the region’s traditional open food courts. The program budget is $ 420 million.

In addition, the agency is fighting the spread of anopheles mosquitoes that instantly appear in any stagnant water, informing citizens about how they should protect their homes in the event of a long trip: turn off the water supply, pre-drain tanks or bury oil there. Failure to follow these precautions can cause a terrible outbreak of malaria.

Finally, NEA supports the Keep Singapore Clean Movement project, which brings to life the old adage:

“Clean not where they clean, but where they don’t litter.”

By the way, a consonant government organization – Keep Singapore Beautiful Movement – helps in the implementation of this project. The Singapore government seems to consider it possible to solve any problem through government regulation. So far, they have succeeded quite well.

Material prepared by Sputnik LLC within the framework of the Urban health.World> Russia> Moscow “jointly with the Government of Moscow and Rospotrebnadzor of the Russian Federation.

Pneuma, balance of four humors and no sex. 10 tips from ancient Greek athletes

  • Richard Fisher
  • BBC Future

Photo author, Getty Images

It is said that one of the ancient Greek wrestlers during a fight could pierce the skin of the opponent’s belly with his fingers spread rip the insides.Another was known for breaking his opponent’s fingers at the beginning of the fight. But that’s not why we respect them.

The Greeks knew a lot not only about philosophy, wars and the Olympics. They managed to combine all this in order to achieve success everywhere – to win in disputes, battles and sports competitions. And behind all this was a well-thought-out system, from which, perhaps, we should also borrow something.

Here’s a 10-step guide to get you closer to understanding how Greek athletes prepared their bodies and their minds for contractions.

But first – about Milo of Croton

As the legend says, the ancient Greek athlete Milon from Croton was so strong that with one movement of his eyebrows he tore a rope tied around his head, could carry a four-year-old bull on his shoulders, and no one was able to straighten his little finger or pluck an apple from his palm.

In the 6th century BC. he was known as an invincible fighter, having won six Olympic tournaments. Apparently, Milon of Crotonsky had amazing control over his muscles: during the fight, he was able to strain and relax certain groups of muscles at will, depending on what the opponent was doing.

How did he become so strong? Athletes in those days did not use protein shakes. It is said that Milo of Croton’s method was unusual, but very effective.

For training, he used a growing bull as a barbell. As the animal grew older, its weight became more and more, it became more and more difficult to lift it.

When the calf turned into an adult bull, Milon of Crotonsky circled the Olympic lists with him on his shoulders, after which he killed the bull with a blow of his fist and ate it on the same day.Considering that an adult bull can weigh from 500 kg to a ton, such a feat of gluttony is hard to believe.

However, something else is more surprising: the training method of Milon from Croton clearly resembles the current method of progressive loading (a gradual increase in the complexity of training).

Well, this is Milon of Croton, one of a kind. Or is it not the only one? How did the rest of the athletes of Ancient Greece train?

Yes, sports technologies at that time were, to put it mildly, undeveloped, sports psychology as a science did not seem to exist … However, the methods of training athletes were much more advanced than one might suppose.

The first “pan-Greek” Olympic Games were held in 776 BC, and at first they competed only in running. Then jumping, wrestling, fist fights (a kind of boxing) and competitions in the now forgotten martial arts pankration, a kind of equivalent to today’s mixed martial arts, were added to the program. Contractions in pankration often ended in injury and even death.

Photo author, Getty Images

Photo caption,

A battle scene is depicted on a pot found in the grave of one of the famous athletes.Pay attention to the protruding stomachs: does this mean that the athletes then used special breathing techniques?

Historians have collected data on how ancient athletes prepared for such fights from very scarce sources – passages from books, images on dishes and so on, says Clayton Lehmann of the University of South Dakota, who studied the training of athletes of that period.

“The murals on the pots were very useful because they show very vividly the moments of training and competition.”

One of the few specialized sources that have come down to us is a work entitled “On Gymnastics” by the philosopher Philostratus of Athens.

Philostratus does not go into the details of daily training, he writes about sports as a noble occupation. But sometimes he mentions rather curious details of the training of some athletes: while training their body and their spirit, they chased animals, bent iron plates or swam in the ocean right in battle armor.

So, what are the main 10 points of preparation of the Hellenic athlete, we can highlight, based on this and other ancient Greek sources?

Stones, bags and animals are your best friends

There were other methods to build muscle, besides carrying a young bull on you for several years.

For example, this method was practiced: holding four horses (which could pull the athlete in different directions). Training with the help of other athletes who strove to push you off the ground or straighten your fingers was popular.

The wrestlers practiced with bags full of sand, and those who were weaker – with bags of flour or seeds.

The wrestlers threw a disc (the weight of which significantly exceeded the weight of the current sports equipment), lifted heavy stones.

In the city of Tera (on the island of Santorini), a piece of volcanic rock weighing 480 kg was found, on which the name of the strong man who managed to tear him off the ground was carved.

Photo author, Egisto Sani / Wikimedia Commons CC-BY-SA 2.0

Photo caption,

A small stone, the so-called galter, was used both for training and during jumping

An athlete must be smart: go to the library

Athletes trained in gyms and palestras (gymnastics schools), but it didn’t end there. Preparation took place in libraries and lecture halls.

The ancient Greeks believed that the duty of every citizen was to improve both body and mind.

Sports were seen as another form of wisdom (sophia), along with arts, philosophy, mathematics or astronomy.

So it was not surprising that the strengthening of the muscles and the training of thinking took place in the same place.

As Lehmann points out, many of the dialogues of the then great philosophers took place in the gymnasium, which helped nurture a more open form of democracy (albeit only among the male elite of society).

“Baths were a favorite place of communication of the ancient Romans,” the scientist notes. “The ancient Greeks had a gymnasium and a palaestra.”

Don’t save on oil

A gymnastics teacher in Ancient Greece was called “pedotrib” (from the words “child” and “train”). However, the second word can also be translated as “rubbing”, which indicates the importance attached to massage.

Wrestlers rubbed themselves with oil, both during training and in competition, and then sprinkled sand on the skin to improve grip.

After training or a duel, they scraped off the oil and sand with a special scraper made of wood, bronze or iron. “These scrapes from the body of famous athletes were very much appreciated,” says Lehmann. “They were often sold in bottles: sweat and sand from the body of a great athlete.”

Photo author, Getty Images

Photo caption,

A scraper for cleaning the skin from sand, sweat and dirt

The main thing is the right attitude

Already in those distant times, Philostratus complained about the decline of the athletic tradition in the Hellenic world, calling his contemporaries-athletes sluggish and pampered (is not it, reminds the current complaints about lazy and unreasonably high salaries of athletes?).

Philostratus blamed the separation of athletics and military affairs, the growing greed for money and luxurious food for this.

The philosopher described the ideal mental attitude for an athlete and how to achieve it. He emphasized that hot-tempered, irritable athletes need to restrain themselves, and phlegmatic, too calm ones should be urged on.

What about melancholic people? The philosopher considered such as absolutely unsuitable.

No sex

Abstinence was strongly encouraged.Philostratus called sex “a shameful pleasure” and “a corrupting form of luxury, inappropriate and harmful to athletes.”

“He even compared sex to greed as a source of cheating and corruption among athletes,” writes Heather Reid of Moningside University, Iowa, who studies the relationship between sport and philosophy in antiquity.

There is evidence that athletes deliberately avoided sexual temptation. One of the pankration champions “turned away when he saw dogs copulating on the street, and left the feast when men began to discuss sexuality – and all in order to maintain inner strength and concentration,” writes Lucas Christopoulos of Hiroshima University in his work on sports martial arts of Ancient Greece.

Women were not allowed to attend men’s training and competitions, although the story of Callipatera sneaking into a fist fight to watch her son perform is known.

She was so delighted with her son’s victory that she found herself. Callipateru was supposed to be executed, but was eventually pardoned – only because her father, her brother and son were Olympic champions.

There is, however, evidence that the ancient Greeks also had female athletes.As historian Betty Spears of the University of Massachusetts once noted, on a 6th century BC vase. depicts a woman named Atalanta, competing with men in wrestling, and a statuette, made 500 years BC, depicts a girl runner. Some noble women took part in chariot competitions.

There are also examples (rather rare) describing the training of girls in running, discus and javelin throwing. According to one philosopher of the time, it was important that “the fruit of their womb had a powerful root in a powerful body.”

Breathe deeply, hit it hurts

The ancient Greeks knew a lot about how to get stronger, but their ideas about the physiology of the body were slightly mystical.

They believed in the need to curb the etheric substance called pneuma (life breath, spirit, something like Chinese qi). To do this, it was necessary to hold and hold the breath, tightening the respiratory muscles and relaxing the abdomen and diaphragm, thus “pushing down the excrement,” as Lucas Christopoulos says.

Using this technique, one of the participants in the pankration seemed to hit the opponent’s stomach with his spread fingers so hard that he could pierce the skin and break the insides. The other was known by the nickname “Fingertips” because he had a tendency to break his opponent’s fingers at the beginning of the fight.

Photo author, Getty Images

Photo caption,

The techniques in pankration were brutal: a competitor could remain a cripple for life

Study with a notebook

much in common with modern training systems for athletes, when periods of intense physical activity alternate with rest and recovery (interval training).

According to Lehmann, the tetrad included one day of short and intense exercises, one day of serious exertion, then a day of rest, and then a day of moderate exercise.

However, not everyone liked this system. Some criticized her for her lack of flexibility. One athlete died after a coach forced him to resume vigorous exercise after two days of rest.

Interestingly, the ancient Greeks were apparently aware of the principle of supercompensation used in the training of modern athletes.

Get ready! Always ready!

Outside of the gym, ancient Greek athletes used whatever they could get their hands on for training.

Philocrates described how athletes climbed trees, climbed a rope, pushed carts, ran on soft (or, conversely, hard) sand, developing leg strength.

One athlete from Thanos sailed around his home island (about 50 km), while another became famous for taking a bronze statue from the temple and bringing it home at the age of nine, says Christopoulos.

Milon of Crotonsky, already at a ripe old age, tried to break an oak stump with his hands, but did not calculate his strength. Stump pinched his hands. In a helpless state, Milo allegedly fell victim to a lion (or, according to another version, wolves). This plot was reflected in many works of painting and sculpture.

Photo author, Wikimedia Commons

Photo caption,

Joseph-Benoit Suvet was one of the artists who depicted the death of Milo of Croton

Do not forget that sport was seen to a large extent as preparation for military battles – and vice versa.As one famous philosopher of that time said: “No citizen has the right to be an amateur in physical training: this is part of his duty as a citizen – to keep himself in good shape, ready to serve his state at any moment. a state whose youth is ill-prepared for war and danger! ”

Watch your humors

Before he was eaten by predatory animals, Milon of Crotonsky, according to stories, ate eight kilograms of meat every day.On the other hand, clear and unambiguous recommendations to athletes about nutrition have not reached us.

At first, the athletes’ diet was vegetarian – they were advised to eat figs, fresh cheese, pasta and barley porridge, says Christopoulos, but by the 5th century BC. beef and pork have become part of the diet of athletes.

Trainers experimented with different diets. “Sometimes it was a protein meal, and sometimes it was with a focus on carbohydrates,” says Lehmann. Eat fish, then don’t. Eat white bread, or wholemeal bread.

“They went from one extreme to another. I have no doubt that there was a rationale behind each of these diets, but the science of nutrition at that time was not like today’s.”

The ancient Greeks focused on maintaining the balance of four humors (fluids, or juices) – blood, phlegm (mucus), yellow bile and black bile.

However, we can safely heed one advice on nutrition from the past. Lehmann quotes a philosopher who shared an ageless truth: “If you want to win the Olympics, follow the rules and don’t eat sweets.”

Awaken your virtue

Famous for their strength and skill, many ancient Greek athletes enjoyed no less adoration than today’s sports stars.

However, unlike most modern athletes, the ancients earned fame not only for their victories, but also for the ideals they professed, emphasizes Heather Reid.

“The credo of modern athletics, stuffed with electronics that measures heart rate, oxygen consumption and everything else, boils down to the pernicious idea that the goal of sport is only the continual improvement of all these numbers,” she writes.

However, the ancient Greeks believed that a sports star could be the embodiment of virtue. In ancient ethics, this is called the term kalokagatiya – moral beauty.

“Although sport has changed a lot since ancient times, the criteria for beauty and morality for athletes have remained unchanged. And this is not money, this is not honor and not even a victory – this is a high ideal.”

Thus, sport for the ancient Greeks was not just entertainment or a means of keeping oneself in good shape.He was an aspiration for the ideal, for what it means to be a real Greek.

As one philosopher said: “What a shame it is when a man grows old without knowing how beautiful and strong his body can be! To maximize this beauty and this strength is the duty of a citizen.”

Top Self-Guided Tours in Singapore

The island city-state of Singapore has a wide variety of attractions to visit.These include first-class shops and gourmet restaurants. But not only. It will be interesting for lovers of religious, historical and cultural monuments, as well as for those who cannot imagine their vacation without beaches and water parks.

Historic Monuments of Singapore

At first glance Singapore may seem like an ultra-modern, futuristic metropolis. But at the same time, this city has a pretty solid age. Here you will find many monuments of great historical importance.By visiting these landmarks, you will learn how and by whom Singapore came into being.

Sri Mariamman Temple

A multicolored and ornate temple Sri Mariamman is the oldest Hindu shrine in Singapore. It was built at the beginning of the 19th century. As a National Monument of Singapore, it is of immense importance to the city’s Indian community.

The three-star hotel Hotel 1887 is located at 244 South Bridge Road.All rooms have free Wi-Fi and public transport links are nearby.

Istana-Kampong Glam

Istana Kampong Glam is a magnificent palace in the Malay style, which was completed and rebuilt several times. Once upon a time, the sultan lived here with his family. Now the building belongs to the state, being part of Malay Cultural Center .

Stay nearby at G Singapore , located in Bugis, 200 Middle Road.All rooms at this inn are air conditioned and have free Wi-Fi.

Museum of Asian Civilizations

Take a look at Asian Civilizations Museum for a closer look at the culture and history of nearby states, China and other places from where people have migrated to Singapore for centuries. Among its exhibits are collections of porcelain, calligraphy monuments and objects of decorative and applied art. In addition, there is a gallery with artifacts found in a 9th century shipwreck.The museum has a separate hall for traveling exhibitions.

Stay nearby at the Peninsula Excelsior , a 4-star hotel with easy access to public transport at 5 Coleman Street, Marina Bay. It offers – a sauna, as well as free Wi-Fi in the rooms.

Fort Canning Park

For significant historical events, head to Fort Canning Park .This green oasis on a high hill is the very place from where the Malay sultan once ruled and where the British were defeated in one of the battles of World War II. In the park you will see gazebos from the 18th century and other monuments of the past. Large-scale concerts are often held here, which take place right on the grass.

Stay nearby at the 4-star Bencoolen Hotel located at 47 Hongkong Street. Guests can use the hot tub.There are several public transport links in the immediate vicinity of the hotel.

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Singapore Family Fun

Singapore is a great family destination. This clean and safe city offers many exciting activities for both adults and children.

Universal Studios Singapore

Spend a day or two at Universal Studios Singapore .This is the best place to ride various attractions and feel the magic of world cinema. As you walk through the park’s seven themed zones, don’t miss Sci-Fi City and the famous Hollywood Walk of Fame.

Stay nearby at The Outpost , a 5-star hotel near Siloso and Palawan beaches. The hotel rooms are equipped with free Wi-Fi.

Singapore Zoo

A visit to the Singapore Zoo , where you can go to Night Safari , will give you an unforgettable experience.This is the name of an exciting walk through the world of exotic animals. “Night Safari” is a unique opportunity not only to get acquainted with the tropical fauna of Asia, but also to make a contribution to its conservation.

Stay nearby at the 4-star Puteri Pacific Johor Bahru . It is located next to public transport. The hotel rooms are equipped with hydromassage baths.

Wild Wild Wet Water Park

Take a break from the heat of the day at the wonderful Wild Wild Wet Singapore .Here you can test yourself on extreme water rides, ride the usual slides and swim in several pools to choose from. The water park is suitable for visitors of all ages.

Stay nearby at the four-star Raintr33 Hotel located at 33 Hendon Road, Changi. The hotel offers air-conditioned rooms with daily cleaning.

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Singapore Natural Parks

In huge metropolitan areas, it is difficult to find corners of untouched nature.But not Singapore . This city has created many green areas with magnificent gardens and parks, in the bosom of which you can relax and enjoy the fresh air.

Gardens by the Bay

Visit the famous Gardens by the Bay Parks located at 18 Marina Gardens Drive. Here you will see a man-made natural ensemble, awarded with numerous architectural awards. It is a greenhouse of artificial “Supertrees”, between which a suspended trail is laid: an exciting walk along it will be remembered for a long time!

Stay nearby at Marina Bay Sands located at 10 Bayfront Avenue.It offers a hot tub and free Wi-Fi in all rooms.

Pulau Ubin Island

Island Pulau Ubin , located away from the busy metropolis, is a tropical oasis of calm and quiet. You can get here only by boat – the journey will take only a few minutes. The island is a popular destination for outdoor walks and mountain biking.

Spend the night near Pulau Ubin Island at the 4-star ZEN Rooms Changi Village near Singapore Changi Airport.

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Shopping in Singapore

For many tourists Singapore is associated with excellent shopping. The city is renowned for its abundance of first-class shopping malls and luxury boutiques.

Orchard Road

Orchard Road is one of the most visited shopping streets in Singapore. Here you will find not only stores of large international chains, but also designer boutiques of local brands, one of a kind.In addition, the area is famous for its restaurants and cafes. Shopping centers at Orchard Road often host large-scale festivals, concerts and exhibitions – there is always something to your liking.

Stay nearby at the 5-star Goodwood Park Hotel , which offers airport transfers and free Wi-Fi in all rooms.

Great World City

Visit Great World City .The six-storey complex is connected to a high-rise office building and an apart-hotel. Shopping opportunities are endless here – the huge mall sells fashionable clothes, food, accessories, baby products and entertainment for all tastes.

Comfort lovers will love the M Social Singapore , a 4-star hotel with air conditioning in rooms and currency exchange in the lobby. Located at 90 Robertson Quay, Clarke Quay, the hotel is conveniently located adjacent to Great World City Shopping Center.

Paragon Shopping Center

Visit Paragon Shopping Center for the latest in fashion. It is located in a huge glass complex, on 20 floors of which boutiques of famous brands, jewelry and accessories stores, and restaurants are located.

Stay nearby at the Yotel Singapore Orchard Road , a 4-star hotel with air conditioning and Wi-Fi in all rooms. Its address is 366, Orchard Road, Orchard.Guests of the hotel will appreciate its convenient location with excellent public transport links.

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Singapore Beaches

There is nothing better than a beach holiday! And Singapore is a great destination for a serene vacation under the palm trees. Enjoy tropical landscapes on the city’s best beaches with white sand and emerald waters.

Palawan Beach

Palawan Beach bears the honorary title of the best beach in Singapore.And not in vain – soft white sand, crystal clear sea water and palm trees make an indelible impression. Here you can spend the whole day not only basking in the sun, but also sipping cocktails in the magnificent beach bars located near the water.

Stay at the Amara Sanctuary Resort Sentosa , a 5-star resort located right next to the beach. It offers: air-conditioned rooms and free Wi-Fi.

Siloso Beach

Singapore Siloso Beach is one of the busiest and most popular destinations in the city.It is known for its partying and the relaxed atmosphere of its waterfront cafes. It offers a variety of sports such as beach volleyball, canoeing and horseback riding.

Stay at the Siloso Beach Resort Sentosa , a 4-star resort with a sense of celebration that never goes away. It is located right on the beach and offers accommodation with breakfast and free Wi-Fi.

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Chinatown

When in Singapore, be sure to visit Chinatown .This authentic area is full of spicy flavors and classic bright red lanterns. Signs in English, Japanese and Simplified Chinese are posted throughout Chinatown to highlight its rich cultural and historical heritage. Don’t miss the opportunity to visit the Tooth Relic Temple , where a colorful drumming ceremony is held during the opening and closing hours. Chinatown is one of the most interesting places to visit in Singapore.

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Transport in Singapore

Singapore has developed public transport.The most popular means of transportation for locals and tourists is the subway. Singapore’s rapid transit system is extensive and convenient. It is used by over a million people every day.

Where to stay and what to visit

Check In at RELC International Hotel , located at 30 Orange Grove Road, Orchard. All rooms at the hotel are air conditioned and have free Wi-Fi and daily cleaning.

Go to Singapore Botanic Garden .The one and a half century tropical park is included in the UNESCO World Heritage List – there are more than 10 thousand plant species. The entrance to the garden is free.

Where to stay and what to visit

Check In Lloyds Inn , 2 Lloyd Road, Orchard. It offers air conditioning and free Wi-Fi in all rooms, as well as a private garden.

Go to Sacred Heart of Jesus Roman Catholic Church , which has been serving since 1910.

Where to stay and what to visit

Check In Conrad Centennial Singapore , a luxurious 5-star hotel with air-conditioned rooms and airport transfer.

Go to Suntec Wealth Fountain located at Suntec City Shopping Center. The fountain was once considered the largest in the world and was listed in the Guinness Book of Records. At night, they organize a colorful laser show with musical accompaniment.And in the daytime, the fountain turns off. Locals believe that walking around it three times is for good luck.

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The Taliban are in power in Afghanistan for the second week – the organization is recognized as a terrorist organization and is banned on the territory of Russia. The government and the state apparatus fled, and then almost all the provinces surrendered. Panjshir is the last place where the resistance tries to protect the people – in particular, children and women. The latter are especially despised by the Taliban: they once studied, worked, wore dresses and played football. Today local regulations reject this.

Women’s rights in the 60s

In 1960s Afghanistan, girls in dresses and stockings ran with books to study.In 2021, they are already in a burqa hiding from bullets and sidelong glances of invaders. Such a contrast is the consequences of the incessant hostilities and the turnover of power. Although before this madness, the country was flourishing: the Afghan thaw brought the state the first Constitution – it was signed in 1964. Women achieved equality at almost all levels: they could choose a profession to their liking, move freely around Kabul without a veil and the company of men, and also go in for sports.

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The social modernization of the country was finally nullified by the civil war in 1996, which lasted for a long five years.With the coming to power of the Taliban, the situation repeated itself 25 years later – today all women in the country fear for their lives, and the athletes of the national teams experience special stress.

“The Afghan Women’s National Team was created to fight the Taliban – against their ideology and people who took away from women the right to education and participation in public life. They kept us in dark houses like in a prison. The creation of a team, of which I was one of the founders, became a way for us to be active, a way to stand up and send a signal to the Taliban – the women of Afghanistan are performing together, ”said aspiring footballer Khalida Popal.

Khalida Popal

Photo: Getty Images

The first women’s soccer team

In 2005, 17-year-old activist Khalida Popal took up teaching soccer to Afghan girls. Together with her mother, a personal trainer, she traveled to schools in Kabul and gave master classes. Freedom, passion for sports and a sense of belonging prompted 88 more girls to join – they managed to assemble eight teams and launch the tournament. The initiative was supported by the Football Association of Afghanistan – it registered applicants and created a league.At the official tournament, they were selected for the first national team of the country, which declared itself in 2007.

There were no working conditions at all. The girls trained on asphalt because they could not afford to rent a field. Moreover, football players avoided public places: in Afghanistan, women athletes react aggressively. So the girls failed the first football battle on the international arena in Pakistan: on the lawn and in their boots, they slid and fell out of the blue.They also failed to adapt emotionally to the atmosphere of the holiday and the noise of the stands: first they lost 1: 3 to Bhutan, then they rolled two draws with Bangladesh and Sri Lanka and dropped out of the tournament.

Despite the failure, the revolutionaries were greeted as heroes in their homeland. Ovation reached President Hamid Karzai. He thanked the girls and handed them the long-awaited piece of green lawn. Training and tournaments have become more than just a hobby for them. Sport helped women to emancipate, but the new form of activism did not suit everyone.

The surging glory was replaced by threats and persecution. The situation was aggravated by the position of Khalida – she became the first woman in the leadership of the football structure. Popal used the role of ambassador to the maximum: she worked with the media, attracted girls to officials and coaches. But society, haunted by the Taliban’s past, has turned against women in power. In 2012, the situation became so dangerous that Khalida had to leave Afghanistan without saying goodbye to his partners.

“I was threatened with death, forbidden to travel and communicate with the press.They took my respect. I couldn’t help it. I had no choice but to leave the country. Under the Taliban regime, women were not allowed to go to school, see a doctor or work. They were chained to their homes. So we started playing football, which was completely new in our culture, because sport was not seen as something for women, ”Popal recalled.

Afghanistan women’s national football team

Photo: Getty Images

Khalida fled to Denmark and from there continued to control the national team: in the role of director, the girl coordinated international tournaments.While absent, she also organized a whole European movement – Girl Power for refugees. As a volunteer coach, the girl came to centers for emigrants, offered to engage in any sports that she could teach. Then the same ideological people appeared who formed a coaching coalition. Coaching has ceased to be a local history and has gone beyond Denmark. The trend was picked up in Russia as well: football clubs for women appeared in Moscow, St. Petersburg, Yekaterinburg.

“I wondered how I could help women who faced the same difficulties in refugee reception centers that I faced in my time.I wanted to show them an example – I was able to find my way, which means that they can too. So I started the Girl Power project to help refugees – not just women, ”Popal shared.

Over the 14 years that women’s football has existed in Afghanistan, it has evolved: in 2016, the country first announced a professional coaching staff. An experienced American and ex-defender of the US national team Kelly Lindsey was invited as a coach. A pool of specialists was selected to help her: physio, fitness trainers and psychologists.With such a composition, they did not win anything significant – at the national level, the Afghans played 37 matches, where they took less than half of the meetings. And in the game with Uzbekistan, they completely conceded 20 unanswered goals.

Kelly Lindsay

Photo: Getty Images

Persecution of athletes 90,015

After the coup on August 15, 2021, athletes and their families, as well as coaches, referees, team doctors, women representatives of the federation are persecuted by the Taliban – girls have always been considered significant figures on the state agenda: they were listened to, followed.

Popal advised her colleagues to burn the national team jerseys and remove all photos from social networks – any material evidence about their connection with sports. The International Federation of Professional Footballers’ Associations is also trying to save lives.

On August 25, the Australian government announced the evacuation of 75 Afghan athletes from the state. “We are delighted that this group of footballers and athletes were able to leave Afghanistan. It was an incredibly difficult process for everyone involved in organizing the evacuation.Our hearts are turned to everyone else who remains in the country against their will, ”commented the general secretary of the association Jonas Baer-Hoffmann.

Afghanistan women’s national football team

Photo: Getty Images

Representatives of FIFA are also concerned about the situation. They keep a close eye on developments and offer support as needed. Despite the Constitution in force since 2004, the enshrined rights and laws of women today are neutralized by the Taliban. Football at the state level could not only be banned, but also destroyed if the last protesting province of Panjshir surrenders.There will be no one to revive sports, look for talents, and promote tournaments: the athletes emigrate, and the locals are busy with completely different things.

“They mocked, molested and slept with them.” FIFA will test the harassment in the women’s national team of AfghanistanFollow the sports news in the Viber

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Fitness Trends 2021

Here is a list of the top fitness trends of 2021 compiled by the American College of Sports Medicine ( ACSM) based on a survey of fitness and healthcare professionals.This year, more than 75 thousand specialists from Australia, Brazil, Canada, China, France, Germany, Japan, India, Italy, Russia, Singapore, Serbia, Great Britain, the United States and many other countries took part in the survey.

1. Online training

In 2021, there have been significant changes in the fitness industry. The COVID-19 pandemic has led to the temporary closure of fitness clubs around the world, forcing trainers to change their training format and master online classes.The problems of attracting clients to the online format have led to the formation of new, sometimes rather unusual, training formats. Online training was designed for home use and mainly uses digital technology for group, one-to-one or online training programs. These classes are available 24/7 and can be either live broadcasts or pre-recorded classes.

For the first time, “online training” appeared in the survey in 2020 at the 26th position. The sharp rise in the trend to 1st place can be explained by the general situation in the world and global digitalization in many spheres of life.

2. Wearable Technology

90,064 Until 2021, “Wearable Technologies” were # 1 since 2016 when they first appeared in the survey, with the exception of 2018, when they dropped to # 3. This trend is widespread in the

industry.

fitness, the range of smart gadgets is represented by a variety of devices: fitness trackers, smart watches, heart rate sensors, GPS navigators and smart glasses (show maps and track user activity).The most famous manufacturers of fitness trackers are Fitbit, Samsung, Misfit, Garmin and Apple. Smart devices help you track your heart rate, calories burned, seated time, and more. The fitness industry has repeatedly raised the issue of the accuracy of such gadgets, but now the manufacturers can be said to have successfully solved all the problems. According to experts, the volume of the wearable technology industry today is about $ 100 billion. The latest developments in “wearable technology” include oxygenation devices, blood pressure measurements and electrocardiograms.

3. Exercises with your own body weight

Bodyweight exercise has only become popular in gyms around the world over the past decade. In such training, the body acts as the main tool: the combination of training with your own body weight, variable load and neuromotor movements using multiple planes of motion allows you to achieve significant results.Conventional bodyweight training programs require a minimum of equipment, making this effective form of fitness highly economical.

Exercises with own body weight first appeared on the list of trends in 2013, taking 3rd place, and in 2017 they were already in 2nd place. In 2018, the trend dropped to 4th position, and in 2019 – to 5th.

4. Outdoor training

Perhaps due to the COVID-19 pandemic, outdoor exercise has become more popular and varied in 2021.Group walks, bike rides or organized walking tours have been popular for a long time, but now, almost every athlete has discovered outdoor training. Outdoor activities can take as little time as a whole day or a week (in case you, for example, decide to organize a hike).

This trend, with health and fitness professionals increasingly offering outdoor activities to their clients, emerged in 2010.Back then, outdoor workouts were ranked 25th. In 2011, the trend dropped to 27th position, but in 2012 it climbed to 14th place, in 2013 it took 13th place, in 2014 it was in 14th place, in 2015 it climbed to 12th ranked 14th in 2016, 13th in 2017, 14th in 2018, 17th in 2019, and 13th in 2020.

5. High-intensity interval training

HIIT workouts are short intervals of high intensity activity, alternating with short periods of rest.Typically, one program is usually less than 30 minutes long (although some programs can be significantly longer). Until 2013, HIIT did not manage to break into the top twenty, but already in 2014 it takes 1st place, in 2016 and 2017 it goes down to 3rd position, and in 2018 it regains its leadership. From 2014 to 2020, high-intensity training was always in the top 5.

There are several commercial projects of specialized HIIT studios in the world, and in all of them training is carried out at a higher intensity than we are used to (above 90% of the heart rate max.during high intensity segments). Despite warnings from some fitness professionals about the potentially higher risk of injury during HIIT workouts, the format remains popular in fitness clubs around the world.

6. Virtual group training

Virtual training first appeared in the top 20 as a separate form of fitness – separate from online training. In the study, this term refers to a combination of group sessions and virtual classrooms that are broadcast on large screens in gyms, in accordance with the schedule and the needs of the trainees.Typically, virtual classrooms allow more workouts for fewer people and schedule to accommodate athletes of all ages and skill levels. Virtual workouts tend to have fewer people and clients can practice at their own pace, ideal for beginners. As with online training, the emergence of virtual classrooms in the top 10 is most likely due to the COVID-19 pandemic.

7.Exercise is Medicine®

Exercise is Medicine® is an international healthcare practice that invites general practitioners and other healthcare professionals to integrate physical activity into treatment programs and refer patients to physical education specialists. Today, the EIM movement views fitness professionals as specialists in maintaining and improving health. In 2017, the Exercise is Medicine® trend was ranked 7th in the Review, in 2018 – 12th, in 2019 – 10th, and in 2020 it climbed to 6th place.

8. Training with free weights

Classes with barbells, kettlebells, dumbbells, medballs and other free weights are not just functional or other training with barbells. They begin with the trainer demonstrating the correct technique for each exercise, and then, after reaching it, the load gradually increases. New exercises are regularly added to the classes, which also begin with practicing the technique.

Free weights training will debut in 2020 at the 4th position. In previous surveys, this trend was called “Strength Training”, but this year it was defined as an overly general term and fleshed out before “Training with free weights.”

9. Fitness programs for seniors

People who are retiring today are healthier and more physically active than in previous generations. And recently, this category of visitors has been increasing in fitness clubs.Fitness professionals should pay attention to the explosive growth of this once-neglected market sector and offer older adults tailor-made exercise programs that are age-appropriate.

After entering the top 10 list in 2007 (then it was # 2), it temporarily lost popularity, but has returned with renewed vigor in recent years. In 2017, he was ranked 11th, in 2018 – 9th, and in 2019 – already 4th.

10.Personal training

Despite falling from 5th position in 2020 to 10th in 2021, personal training continues to be an important and popular trend as the profession of a personal trainer becomes more and more available in fitness centers, homes and offices. where there are specially equipped rooms for classes. Also, the greater accessibility of the profession is due to the possibilities of the Internet.

Personal training includes fitness testing and goal setting individually with a trainer tailored to your needs.All this allows us to develop the most effective program for each client.

11. Health / wellness coaching

Wellness coaching is a fusion of scientific principles of behavioral change and healthy lifestyle promotion, disease prevention and rehabilitation programs. As with personal training, wellness coaching is characterized by an individual approach: the coach provides comprehensive support and helps the client adhere to the recommendations and move towards the set goals.The specialist develops programs taking into account the values, needs, expectations, aspirations and goals of each client.

This trend has been in the top twenty since 2010. Wellness coaching ranked 17th in 2014, climbed to 13th in 2015 and 2016, moved to 15th in 2017 and 18th in 2018. This year the name of the trend was changed from Wellness coaching to Health / Wellness coaching in order to better describe the specifics of this trend.

12.Mobile apps for training

The popularity of mobile workout apps continues to grow, and the most famous of them (MapMyRun®, Fitness Buddy®, JEFIT Workout Planner®, Runkeeper®, MyFitnessPal®, Runtastic® and Nike Training Club®) can now play audio and visual alerts when and the end of a workout, provide guidance on how to do the exercises. Many of these apps can track the progress of a runner over a period of time, provide real-time information about him, and work for both joggers and cyclists.These apps are available for iWatch® iPhone®, iPad® and Android devices.

In 2019, mobile applications took the 20th place for the first time, in 2020 they dropped to 25th, and now, in 2021, they have risen to 12th.

13. Recruiting Certified Fitness Professionals

Hiring Certified Fitness Professionals was a new focus of research in 2019, debuting at # 6 in the top 20 trends.In 2020, it fell to the 10th line, and in 2021 it is at the 13th place. Regardless, recruiting qualified professionals trained in education and certification programs accredited for health and fitness professionals is still a hugely important trend. In recent years, the National Commission for Certifying Agencies (NCCA, www.credentialingexcellence.org/NCCA) has accredited many certification programs, providing employers with more opportunities to train their trainers.

Recruiting Certified Fitness Professionals was a new research subject in 2019. The American College of Sports Medicine decided to abandon the trend of the previous years “Experienced Certified Fitness Professionals”, finding it too generalized.

14. Functional training

Functional training can be defined as a training format that uses strength training to improve balance, coordination, strength, power and endurance.The purpose of functional training is to teach a person to cope with the stresses of everyday life, which is especially important for the elderly.

Functional training programs reproduce the stresses and efforts that people have to deal with in everyday life. First appearing in the top 20 in 2017, the trend was ranked 4th. In 2008, he dropped to 8th place, in 2009 – to 11th. Then functional training again entered the top ten: in 2010 it was in 7th place, and in 2011 – in 9th.In 2012, it took 10th place, but already in 2013 and 2014 it rose to 8th, in 2015 it moved to 9th place, in 2016 – to 7th, in 2017 – to 12th, in 2018 – on the 10th, and in 2019 – on the 9th, and in the 2020th – on the 12th.

15. Yoga

Yoga is divided into many areas, including power yoga, yogalates and bikram yoga (the so-called “hot” yoga, which is taught in rooms with high temperatures and high humidity).There is also Iyengar yoga, ashtanga, vinyasa, kripalu, anuara, kundalini, shivananda yoga. Numerous books and video tutorials are being published, and the number of certification courses in various areas of yoga is growing.

Yoga first appeared in the top 10 trends in 2008, emerged from the top 20 in 2009 and became popular again in 2010, when it was ranked 14th. In 2011 and 2012, yoga ranked 11th, in 2013 fell to 14th and climbed to 7th in 2015. In 2016, the trend was in 10th position, in the 2017 study it was fixed in 8th place, and in 2018 and 2019 it again repeated the achievements of 2015, and in 2020 it dropped to 14th place again.

16. Exercise for weight loss

Weight loss programs have an important role to play in calorie restriction and are complemented by an exercise program. The combination of exercise and diet allows you to gradually lose weight, reinforcing a person’s willingness to adhere to programs to limit calorie intake.

Since its inception in the top 20 in the survey, specialized exercise for weight loss has been gaining in popularity.In 2009, they ranked 18th, in 2010 they moved to 12th, in 2011 – to 7th, in 2012 – to 4th, and in 2013 – to 5th. In 2014, this trend took 6th place and kept it in 2015, and in 2016 it dropped to 9th place, in 2017 the trend took 10th place, in 2018 – 11th, in 2019 – 12th, and 11th again in 2020.

17. Group training

Group training has been a popular trend in the fitness industry for many years, and group training has been recognized as a potential trend since the early American College of Sports Medicine studies 13 years ago.However, he managed to get into the top twenty of the leading trends only in 2017, taking 6th place, and then 2nd place in the polls of 2018 and 2019. In the 2020 survey, group training lost only one position to 3rd place, but plummeted to 17th position in 2021.

Group Instructors teach, mentor and motivate participants with workouts specifically designed for large groups (more than five participants, otherwise it would be considered personal group training).One of the main requirements for group training is that it must be interesting and effective for clients of all skill levels. The sharp drop in the popularity of group training in 2021 can be attributed to the closure of gyms and recommendations to limit crowds.

18. Healthy lifestyle instead of drugs

Lifestyle correction is a scientifically proven method of introducing and maintaining correct behaviors that have a direct impact on health and quality of life.Examples of such changes are: quitting tobacco use, improving eating habits, increasing physical activity, reducing alcohol consumption.

This trend encourages healthy lifestyles as the basis for disease prevention and health promotion. For the first time, the trend appeared in the survey in 2020 at the 16th place.

19. Licensing of Fitness Professionals

United States and many other countries, certain activities are subject to licensing.For example, the activities of doctors or nurses, and in most states, this requirement is mandatory for physiotherapists or nutritionists. There is a growing trend in the fitness industry to regulate the activities of fitness professionals, namely the activities of personal trainers.

Note:

From June 1, 2017, the Russian Federation introduced national standards in the field of fitness services: GOST R 57116-2016 “Fitness services. General requirements for fitness facilities ”.Perhaps the introduction of standards for the provision of fitness services precedes the licensing of professional activities of trainers, which may eventually become mandatory in the Russian Federation.

20. Evaluation of results

Measuring data during a workout and tracking its dynamics is very important for both fitness customers and their trainers. Tracking training results allows you to evaluate the effectiveness of training programs, “document” your success in changing your usual lifestyle.The widespread adoption of technology supports this trend.

The trend appeared in 2018 and took 21st place. In 2019, it climbed to 16th place, but now it has dropped again and took 20th place.

News – Ministry of Sports of the Russian Federation

Today, June 18, an online press conference was held at TASS, at which the results were summed up and the winners of the contest “Best practices for promoting healthy lifestyles in the Russian Federation” were announced.

The competition was organized by the Commission of the Public Chamber of the Russian Federation for Physical Culture and the Promotion of a Healthy Lifestyle. Its goal is to promote and form a healthy lifestyle among Russians, to draw public attention to the importance of addressing issues of protecting the health of citizens.

The press conference was attended by the Minister of Sports of the Russian Federation Oleg Matytsin , Chairman of the Commission of the Public Chamber of the Russian Federation on Physical Culture and Promotion of a Healthy Lifestyle, President of the All-Russian Federation of Rhythmic Gymnastics, Chairman of the Organizing Committee of the Competition Irina Viner-Usmanova , Chairman of the State Committee Duma for Physical Culture, Sports, Tourism and Youth Affairs Mikhail Degtyarev , Head of the Udmurt Republic Alexander Brechalov , Deputy Chairman of the Commission of the Public Chamber of the Russian Federation on Physical Culture and Promotion of a Healthy Lifestyle, member of the Presidium of the All-Russian Swimming Federation Sergey Kashnikov , members of the Public Council under the Ministry of Sports of Russia Olga Kapranova and Anna Lavrova , CEO of Nike in Russia Andrey Krishnev , CEO of Marketing VKontakte Alexander Kruglov .

In his welcoming speech, Oleg Matytsin thanked the organizers, experts and participants of the competition, noting its importance for the popularization of sports and a healthy lifestyle.

“The competition was held in difficult conditions against the backdrop of the coronavirus pandemic, which makes it even more significant,” said the Minister. “The main task of the competition is to attract the attention of people of all ages to a healthy lifestyle and respect for their health, as well as to create the most comfortable conditions for doing sports in every corner of our country.”

“The Ministry of Sports of Russia considers a priority in its duration to interact with all public and state organizations to implement programs to attract the maximum number of people to go in for sports and create a modern infrastructure,” said Oleg Matytsin. – It is important that people in large, small cities and in the countryside have access to facilities where they can play sports. We have identified this task in the Strategy for the Development of Physical Culture and Sports in the Russian Federation until 2030 ”.

Oleg Matytsin recalled that the Russian Ministry of Sports coordinates the implementation of the project “Sport is the norm of life” of the national project “Demography”.

“In accordance with the federal project, since 2019 we have been providing grants to organizations implementing projects in the field of physical culture, mass sports and sports reserve. In 2020, 25 organizations received grants, and I am glad that the range of activities of these organizations is wide, ”the Minister noted.

“Within the framework of the federal project, 500 sports and recreation complexes will be built in Russia by 2024, sports facilities will be built in almost every municipal formation,” said Oleg Matytsin.- On the one hand, these numbers may sound loud, but we understand that this is not enough – now there is a great need for physical education and sports. A sociological survey, which was conducted at the end of a very difficult period of the pandemic, showed that more than 70% of people want to play sports. Together we must make it so that they know where to go in for sports, depending on the place of work, study and their needs. ”

The Minister also noted the importance of the media and social networks in promoting the values ​​of physical culture, sports and a healthy lifestyle.

Irina Viner-Usmanova, Chairperson of the Organizing Committee of the Competition, spoke about the contest “Best Practices for the Promotion of a Healthy Lifestyle in the Territory of the Russian Federation”.

“The competition covers all residents of Russia. It was created in 2018 by the Public Chamber primarily with the aim of implementing the instructions of the President of the Russian Federation in the direction of state policy in the field of physical culture and sports, – Irina Viner-Usmanova emphasized. – From year to year, more and more volunteers, wonderful young guys, social activists, specialists in the field of physical culture and sports learn about the possibility of the competition and take part in it.Representatives of 85 constituent entities of the Russian Federation took part in the competition. The most active regions were the Belgorod Region, Krasnodar Territory, the Udmurt Republic and the Perm Territory. ”

According to the organizers, the contestants submitted their applications on the social networking platforms VKontakte and Odnoklassniki. A total of 3189 applications were recorded. 1229 applications took part in the selection (these are the respondents who answered all the questions and provided all the data correctly).

It is noteworthy that the competition received applications not only from Russia, but also from the USA, UAE, Italy, Ireland, Israel.

Winners of the competition “Best practices for promoting healthy lifestyles in the Russian Federation”:

Nomination “The best non-profit organizations for healthy lifestyle” – “The best practices of promoting a healthy lifestyle in the territory of the Russian Federation, implemented by social activists”

Winner – ANO Center for the Development of Promising Areas of Culture, author and director – Yulia Rzhechitskaya , St.Kaliningrad.

Nomination “The best volunteers of healthy lifestyle” – “The best volunteer implementing projects for the development of a healthy lifestyle”

Winner – Nikita Bedovy , Tikhvin, Leningrad Region, champion of Russia in military all-around, medalist of the Russian championship in pull-ups on a high bar.

Nomination “The best teachers of physical education for healthy lifestyle” – “The best teacher of physical education, implementing projects to develop a healthy lifestyle for schoolchildren”

Winner – Snezhana Mitrafanova , school number 2, Vsevolozhsk district, g.Murino, Leningrad region.

Nomination “The best healthy lifestyle organizations” – “The best practices of promoting a healthy lifestyle in the territory of the Russian Federation, implemented by organizations”

Winner – health-improving project “Do as we do”, Orenburg Regional Center for Medical Prevention, project manager – Oleg Aslyamov .

In addition, the Organizing Committee of the competition awarded the most interesting projects with additional nominations.

Photo: Artyom Geodakyan / TASS

Press service of the Ministry of Sports of Russia

90,000 UNIQUE AWARDS & BENEFITS FOR ATHLETES FROM RUNTASTIC AND ADIDAS IN NEW APPS ADIDAS RUNNING AND ADIDAS TRAINING

Today Runtastic, one of the leading companies in the industry of digital products and services for health and fitness, and parent company adidas, the largest Sports, introduced the new adidas Running and adidas Training apps, which aim to reward athletes directly for completing workouts and runs.

Summary

Today Runtastic, one of the leading companies in the digital health and fitness products and services industry, and parent company adidas, the largest player in the sports goods industry, have introduced new adidas Running and adidas Training apps to reward athletes directly for completing workouts and runs.

Details

The Run For The Oceans campaign, which ended in June 2019 and brought together 2.2 million athletes worldwide, helped raise $ 1.5 million to combat plastic pollution in the oceans and inspired Runtastic and adidas to take the next step in their mission to connect sports and fitness fans around the world and expand their athletic capabilities. In this move, apps are now rewarding athletes with exclusive privileges and special offers for athletic performance. In line with the core belief of both companies – Sport gives us the power to change lives – the apps, renamed adidas Running and adidas Training, will link directly to adidas’ loyalty program to provide additional incentive to exercise.

Awards for Athletes with a Passion for Sport

The adidas free loyalty program is currently available in the US, UK and recently launched in Germany under the name Creators Club . Over the next few weeks, the Creators Club program will be available on the adidas Runtastic apps in those countries, so every kilometer covered with the adidas Running app and every workout done with the adidas Training app will be rewarded with points that give you access to exciting benefits such as early access to adidas products, special offers and promotions, and access to exclusive events. Additional bonuses will be added over time.

Global Advantage

Once Athletes become part of the Creators Club loyalty program in the adidas Running or Training app, they begin to collect points for every kilometer and every workout completed to advance to the next level in the Creators Club loyalty program. * For a more enjoyable experience, a single account will soon be available for all applications and platforms.In addition to a huge global online community, adidas and Runtastic bring online sports and fitness fans together through local communities such as adidas Runners in over 60 cities around the world.

Ideal moment for a new brand

As Runtastic and adidas have become even closer to each other through the renewed user experience and the introduction of rewards, they decided to reflect this in the brand: from today on, all Runtastic communication channels will be under the name adidas Runtastic, to highlight the close relationship between the two brands.For a seamless user experience, the two main apps will be renamed from Runtastic and Results to adidas Running by Runtastic and adidas Training by Runtastic .

With the new design, the iconic blue Runtastic look will give way to a bold new look: a fusion of fresh turquoise, adidas black and white as a neutral base. In the future, the design will continue to be updated to make the application more convenient to use. From now on, users will instantly recognize their favorite running and workout apps thanks to the adidas’ iconic 3-Stripes logo.

* Some restrictions may apply. More detailed information in details about the Creators Club loyalty program.

About Runtastic

Founded in 2009, Runtastic is the industry leader in digital health and fitness products and services, providing solutions for tracking, collecting, managing and analyzing running and strength training data, as well as content from experts in sports and fitness. In 2015, the Austrian company became part of the adidas family and has continued to develop fitness apps ever since, in line with the company’s mission: Sport gives us the power to change lives. Through personal training programs, motivation-boosting features and educational content in the adidas Running and adidas Training apps from Runtastic, Runtastic strives to create the best running and strength training experience, thereby inspiring everyone to live a more conscious and active life and achieve happiness and longevity. Over 280 million downloads and 150 million registered users speak for themselves. For more information, visit Runtastic.com and follow updates on Facebook, Instagram, LinkedIn, or the adidas Runtastic blog.

About adidas

adidas is a global leader in the sportswear industry with the main brands adidas and Reebok. The headquarters of the company is located in Herzogenaurach / Germany, the total number of employees strives for more than 57 thousand worldwide, revenue in 2018 amounted to almost € 22 billion

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