Editorial Singapore

5 Must-Know Tips for Beginning Triathletes

If you ask me, triathlons show the peak of human endurance and physical performance. Triathletes go for miles and miles with each discipline: running, cycling, and swimming. There are also many official triathlon events that happen in Singapore too! And if you yourself are gearing up for a triathlon event for the first time, here are some tips you need to know.

Slowly build your experience

Firstly, if you’re a complete beginner, you should start with smaller triathlon events first. It helps you get a feel for how triathlons actually work and you can also check your fitness level at that particular time. You do not want to go to a global event like the Ironman World Championship for your first try at a triathlon. The overall distance of the whole event is simply too much for a beginner.

Fit your training to your lifestyle

For one, you should never go to a triathlon event without training. But you should also create a program that fits your everyday schedule. Don’t create a training schedule that will interfere with more important daily activities. For instance, if you train too hard on a workday, both you’re mind and body will be exhausted. This can be detrimental to your long-term fitness and health. Just remember to make your training moderate but consistent.

Go with groups

The triathlon community in Singapore is actually bustling and there are a lot of individuals who enjoy doing meet-ups for training. Going with a group can add a different dynamic to your trainings. For one, it’ll be less boring. It’ll also be easier to stay motivated because you have to push yourself and keep up with the others’ pace. You might also get a lot of valuable advice from these fellow athletes.

Do brick sessions

Brick sessions or back-to-back workouts are considered integral parts of training for a triathlon event. A brick workout basically means you complete a bike and run workout or a bike and swim workout back-to-back. This is to help your body get used to transitioning from one exercise to the other. This is very important because the sudden transitions from swimming then cycling and lastly running are not as easy as it sounds.

Get used to open water swimming

Another very important part of training is to include open water swims. Although it won’t always be readily available, it’s still a valuable time for you to get used to the swim leg of the event. Swimming in open water can feel very different from practicing in the pool, especially with the pressure of the whole competition. So, try to expose yourself to that experience as much as possible.

5 Great Reasons to Learn Surfing

Surfing is a pretty popular pastime in many countries. Singapore, though, doesn’t get big enough waves to surf on at all. The closest you can get to trying it out and learning is at Wave House at Sentosa where surfing waves are artificially created. Even so, there are many great reasons to try it out! Here are only some of them.

Surfing promotes physical fitness and health

If you think about it, surfers—aside from their actual ability to surf—are widely known for their fit bodies. For one, surfing is an aerobic activity where you can exercise your lungs and heart since you’ll be swimming as well. It also involves the use of your arms for paddling and the core and leg muscles for balance. It’s a great exercise for the body!

A time to be one with nature

Surfing is as natural as a sport can get. It’s an activity you do out in the open, out in nature. Surfing will give you a better perspective on nature and the environment. Though riding big waves out on the ocean can be fun things to do, many individuals consider their time surfing as a way to reconnect with nature. When you sit on your board watching the sunset on the horizon and feeling the water and breeze on your skin, it’s quite an enlightening experience.

You’ll have more reasons to travel

Sure, you can learn the basics at Wave House but at some point, you’ll actually want to try surfing in the open ocean. Though you can’t exactly do it in Singapore, there are many countries nearby that have good surfing spots! So now, you have another thing to add to your travel list. You might even meet other people who are willing to let you hop on their surfing adventures!

It’s a great way to relieve stress

Surfing can be very therapeutic. Traveling in itself can already be therapeutic. But when you’re out there it in the ocean just sitting on your board and waiting for a wave, you can live in that moment and forget about your problems and worries even just for a while. Plus, when you have to pay attention to your balance, you’ll barely have time to think about anything else!

It’s fun!

Once you start learning how to surf, you’ll have a hard time getting out of the water. Gaining balance and slowly getting used to the board can feel like your first time riding a bike as a child. It brings out the kid in you! When you get your balance right consistently as you stand on the board, that’s where all the fun begins. You can ride as many waves as you want already!

What are the Essential Vitamins and Minerals?

Understanding how the 27 vitamins and minerals are used in the body is essential when you want to change your diet. Knowing what you need instead of just a list of food or a diet plan is better because you will know how the micronutrients affect your body.

Vitamin A – Deficiency can lead to blindness or night blindness. Vitamin A is important for growing children and expectant mothers.

Vitamin B6 – It is essential in the formation of hemoglobin by storing protein and carbohydrates and using iodine.

Vitamin B12 – It helps get the energy from food, make healthy red blood cells, and maintains a healthy nervous system.

Vitamin C – It helps make collagen and is considered an antioxidant. Deficiency can lead to scurvy.

Vitamin D – It helps regulate the calcium and phosphate levels in the body. Deficiency can lead to osteomalacia, rickets, and body pain.

Vitamin E – It serves an as antioxidant that maintains healthy skin, eyes, and immune system.

Vitamin K – Deficiency can make wound healing slow and difficult, because not only does it keeps bones healthy but it’s important for blood-clotting.

Biotin – It is used for fat metabolism.

Calcium – It’s the important component for bones and teeth. Deficiency can cause poor mobility, brittle bones, and degeneration.

Choline – This is needed in muscle control and memory because it is used for the production of acetylcholine, a neurotransmitter.

Chromium – It affects both the energy we get from food and the insulin levels in the body.

Copper – It is essential in the release of iron during hemoglobin-formation. It’s also important in white blood cell production.

Folate – It helps in the formation of red blood cells. In pregnant women, folate is necessary for the infant’s nervous system development.

Iodine – Its most important function is during the synthesis of thyroid hormones.

Iron – Its most important function is the creation of red blood cells to carry oxygen.

Magnesium – It is essential in converting food into energy, hormone production, and bone health.

Manganese – It’s important in activating body enzymes.

Molybdenum – It helps in activating enzymes for creating genetic material.

Niacin – It helps in getting the energy from the food as well as maintain healthy skin and nervous system.

Pantothenic Acid – Without pantothenic acid, you will always feel tired and stressed. It helps in several bodily functions especially in releasing the energy from food.

Phosphorus – Not only does it help release energy from food, it also helps maintain strong bones and teeth.

Potassium – It helps in maintaining healthy nerves and muscles, as well as keep the heart muscles healthy and balancing the body fluids.

Selenium – It’s an antioxidant that helps the immune system prevent damage to cells and tissues.

Sodium and Chloride – These are electrolytes that maintain the balance of body fluids. They even help the body digest the food we eat.

Thiamin – This is needed to convert carbohydrates to energy, as well as maintain proper nerve signal conduction and muscle contraction.

Riboflavin – It helps in releasing the energy from food and keeps the nervous system, skin, and eyes healthy.

Zinc – It helps in the processing of protein, fat, and carbohydrates, as well as in keeping healthy cells, making enzymes, and healing wounds.

Ink Studios of Singapore

Although the majority of Singapore is still not accustomed to body modification, they are slowly accepting the fact that some people need to differentiate themselves from the others. Singapore is a home of many different types of people and this definitely does not exclude the artists.

Tattooing or Inking in Singapore is not as popular as in other places but this does not mean that the quality of artists in Singapore are below the artists from other countries. Singapore is slowly starting to accept the diversity of its residents and this also includes their approach to tattoos. Although Singapore is still slowly starting to adjust, progress has been made.

Here are some of the best tattoo studios in Singapore:

Familiar Strangers Tattoo Studio

The best part of this studio is the originality and the creativity of their artists as they invest a lot of time in creating a personalized piece of work just for you. Although creativity is widely sought after, sometimes we just can’t help but not appreciate the originality which is definitely okay with Familiar Strangers Tattoo Studio because they offer re-dos or basically cover ups if you are not totally satisfied with their work.

Body Decor Tattoo & Piercing

There is a legend about one of the greatest tattoo artist of the 1950s whose name was Johnny Two Thumbs and in this studio, the legend continues as one of his sons, Richard Tat, is still continuing his father’s legacy until today. Getting a tattoo from a legendary studio is something you would definitely boast about as you can take pride in getting inked at the Body Decor Tattoo & Piercing.

Imagine Tattoo Studio

If you are looking for that hyper-realistic tattoo or are a fan of realism, portraits, and even geometrical tattoos, the Imagine Tattoo Studio is the place for you! Being able to achieve a carbon copy of a certain image on your own skin is something you can achieve by getting a tattoo at the Imagine Tattoo Studio.

Exotic Tattoo Studio

The first and the best female tattoo artist in Singapore can be found in this studio and if you still cling to that saying that women are naturally more artistic than men, this might be the best place for you to get a tattoo. Although there is no direct relation between gender and skill when it comes to getting a tattoo, who wouldn’t want to brag about getting an amazing tattoo not just because it came from a woman but because the quality of the tattoo itself is amazing!

So now you know four places to get a tattoo in Singapore. The question is, which one would you pick?

Safe Workout Routines for Pregnant Women

Pregnant women are advised to eat food that make them feel happy. As long as the mother doesn’t get overweight, she can eat more than the usual number of meals and almost any food. That doesn’t mean, however, that regular exercise should be ignored. Studies show that women who stay fit throughout their pregnancy have fewer complications and have easier labor and childbirth.

Walking Guide for Pregnancy

Walking is the safest exercise to try if you don’t have any experience at the gym prior to your pregnancy. However, if you loved hiking before you got pregnant, you can still stick to your minimum 15-minute walks thrice a week. Once your body is used to the schedule, you can increase the walking sessions gradually up to 30 minutes. Some women can go for a total of 150 minutes weekly (which is about 30 minutes 5 times a week). Don’t forget to talk to your doctor if you experience back or pelvic pain during your third trimester.

Simple Exercises at Home

You don’t need to go to the gym to rid your body of aches and pains associated with pregnancy. Try the following simple exercises:

  • To improve balance, place one hand on a sturdy chair and stand with your knees and toes pointed at 45-degree angles. Keeping your back straight, bend your knees to lower your torso, then straighten to return to your original position. Repeat.
  • To strengthen your arms and shoulders, sit with your back straight and hold an object that weighs at least 5 pounds in each hand. Keep your elbows bent at 90-degree angles, then lift the weights up to your shoulder. Lower your arms back to the starting position then repeat.
  • To strengthen your legs, lie on your side with your head supported on your forearm and one leg bent at a 45-degree angle. Support your body with the other free arm placed on the floor, then lift the other leg while keeping it straight to about hip’s height. Do the same with the other leg.

Gym Guide for Pregnant Women

If you have never been a regular in the gym prior to your pregnancy, you should consult your doctor about your plans to sign up for a membership. Some women can still keep up with their workout routines at the gym depending on their fitness level and experience. You will also need to consider which trimester you’re in and your overall feeling. You can sign up for prenatal classes if there are any because the workouts are designed primarily for expectant mothers.

The trainer usually recommends the following exercises for pregnant women: yoga, Pilates, water aerobics, stationary bike, treadmill, and elliptical training. Yoga focuses on breathing and movements, while Pilates can help you improve abdominal muscles. Water aerobics is usually recommended during the third trimester because it is safe and relaxing, just like moderate walking exercise on the treadmill. A stationary bike is also an option during the third trimester, but you can also try elliptical training if you’re experiencing joint and muscle pain.

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