10 Myths About The Sweet Tooth

Consuming too much sugar can make you sick, but when consumed in moderation, sugar can be extremely beneficial for your mental and physical health. Sugar is a carbohydrate and a quick source of energy for your brain and body. It can also feel soothing and lower stress levels, which is why comfort foods are usually sweet.

Yet we all know some people who seem to crave sweets more than others, even claiming to have a ‘sweet tooth.’ Here’s why we should dismiss these 13 sweet tooth beliefs.

1) “The sweet tooth is real”

There is no such thing as a physical tooth in your mouth that goes rogue and causes you to inhale bags of chocolate. Still, there is evidence that some people have genetic, hormonal and mental factors that make them crave sugar more than others, says dentist, Dr Wesam Shafee.  “You’re not crazy if you think you have a sweet tooth,” he says. “We have some scientific evidence that it’s true.”

2) “Your sweet tooth is all in your mind.”

Have you ever noticed how there seem to be two classes of people when it comes to dessert – those who love it and those who don’t? According to a 2018 study published in Cell Reports, the FGF21 gene produces a hormone that can make you more sensitive to insulin fluctuations. This, in turn, makes you seek out sugar more than people without the gene. You can, however, use your mind to help you conquer those sugar cravings.

3) “You can tell if someone has a sweet tooth by looking at them.”

Sugar is one of the top factors associated with obesity, but just because someone is obese doesn’t mean they consume excessive amounts of sugar. According to research, people with the sweet tooth gene are more likely to have lower body fat (although they are also more likely to have high blood pressure).

4) “Sugar-free foods and drinks are safe for teeth.”

No, they’re not. Sugar-free products are often touted as a healthier alternative, but researchers from Melbourne University tested a variety of sugar-free soft drinks, sports drinks and sweets and found that they were highly acidic. “Any food which makes the mouth more acidic can lead to cavities and tooth enamel erosion,” Dr Shafee explains.

5) “All sugar is sweet.”

Think you don’t have a sweet tooth just because you crave pasta, bread, and barbeque instead of confectionery? Not so fast: there is plenty of sugar hidden in many savoury treats, too.

Sugar is a carbohydrate and is found in any carb-laden food, even if it doesn’t taste ‘sweet.’ “Anything that can break down into sugar – and that includes snacks like Goldfish [crackers] and pretzels – can increase cavity and acid erosion risk on the teeth,” says Dr Issac.

6) “Candy and sweets are the worst foods for your teeth.”

Sugar is not the only food that is bad for your teeth. The liquid form of sweets, such as juices, soft drinks, and milk, coats every nook, cranny, and groove of your teeth, so they are the most damaging to your dental health. The combination of sugar and acid found in many soft drinks make them doubly bad for teeth.

7) “Fruit snacks are a better choice than chocolate.”

The fruit snacks that come in single packs are one of the worst offenders for teeth, especially as they’re often given to children as a ‘healthy’ treat. From a dental perspective, any sticky sweet foods – think gummies and toffees – are harmful to the teeth because they cling to the surface.

8) “Sugar-free gum is good for your teeth.”

The artificial sweetener xylitol has been shown to decrease cavity risk. Some popular gums, like Trident, have it as their main ingredient. Chewing xylitol gum may have a small benefit. However, many sugar-free gums use other sweeteners that don’t help and may harm your teeth.

9) “Juice is a healthier way to indulge your sweet tooth than soft drink.”

Drinking sweetened beverages isn’t good for your waistline or oral health, and that isn’t limited to soft drinks. Drinks like fruit juices, lemonade, and Gatorade contain just as much sugar as popular soft drinks and have a similar bad effect on your teeth and your waistline.

10) “It’s better to spread out sweets into small servings over the day”

Is it better to eat a few M&Ms every hour throughout the day or just eat the whole bag at once? Eating the entire serving is healthier for your waistline and teeth. Spreading out the treat increases the amount of time the sugar stays on your teeth, which causes insulin spikes that cause you to crave more sugar.

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Compete Your Fastest Mile at Under Armour All Out Mile Today!

Challenge yourself by joining the Under Armour All Out Mile from 1 June to 5 June, with help from Under Armour athletes and coaches. 

The UA All Out Mile provides the motivation, the coaching, and the training plan to help runners run their fastest mile. With virtual participation in 14 countries, Under Armour has almost doubled regional participation from last year’s challenge to deliver a global event in both virtual and live formats. Teams and solo runners will take on the 30-day challenge of training with resources provided, with the ultimate goal of going All Out just in time for Global Running Day on 1 June.

Through this guidance over a 30-day training period from 1 to 31 May, runners in Singapore will be empowered as they aim to go all out to clock their fastest mile, or 1.6km. This marks the All Out Mile’s first appearance in Asia, after its inaugural edition in the United States last year.

Teams and solo runners will take on the 30-day challenge of training with resources provided, with the ultimate goal of going All Out just in time for Global Running Day on 1 June.

Key Dates

1 – 31 May: Virtual Training programme in MapMyRun
1 – 5 June:
 Under Armour All Out Mile Competition window
10 June:
 Announcement of results on uaalloutmile.com, winners to be notified by email as well

How it Works

1) Join – Sign up in the FitRankings leaderboard
2) Link – Link your UA MapMyRun™ account with FitRankings for automatic results uploads
3) Race – Race your 1-mile (1609m) with UA MapMyRun™ as many times as you want during the competition window (June 1 – June 5). Your fastest result will automatically appear on the official leaderboard

Join now!

Train Like A Champ

Starting May 1, check here for training resources provided by UA athletes and UA MapMyRun™ experts to help push yourself to your personal best.

When you register for the UA ALL OUT MILE, you’ll have access to training routines and workouts from UA’s elite coaches, athletes, and Human Performance experts.

UA MapMyRun™ has the right tools to help you reach your peak fitness. Scan the QR codes (or tap on mobile) to view some of our favourite routines in the app.

UA Human Performance workouts are only available via mobile and only in English. Scan QR codes to access them in the UA MapMyRun™ App.

Registration and participation will automatically grant runners a free three-month UA MapMyRun MVP membership, where they can log miles and access exclusive training plans and video tips throughout their journey to compete.

In addition to virtual training available on MapMyRun throughout the month of May, runners can also join Run Crew sessions at the Under Armour Funan Brand House and go for a trial run in the latest UA Running shoes.

These shoes have been designed specially to help athletes on their quest to achieve their best. Details of each product are available below.

Flow Velociti Wind 2 (SGD$229) – available in stores and online

  • This rubberless, all-in-one Flow technology cushioning and sole systemh grips the ground better to help you run faster.
  • Flexible UA Warp™ upper contours to your foot as you run for seamless transitions.
  • Connects to UA MapMyRun: tracks and analyzes your running metrics along with realtime Form Coaching to help make you a better runner

HOVR Machina 3 (SGD$229) – launching in May

  • Dual Density UA HOVR foam-mesh Energy Web in the heel and unwrapped in the forefoot – with more cushioning, you get more energy back in every step.
  • Connects to UA MapMyRun: tracks and analyzes your running metrics along with realtime Form Coaching to help make you a better runner
  • Lightweight floating spacer mesh zoned to eliminate hot spots while optimizing breathability, containment and heat dispersion

Go ALL OUT & Win!

Sign up now for the Under Armour All Out Mile today!

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Make history by being part of NUS Giving Run BIG’s first-ever hybrid race!

Tough runs don’t last, tough runners do. Let’s make history together by being part of NUS Giving Run BIG’s first-ever hybrid race!

This year’s run will take on a hybrid race format that allows both virtual and in-person participation amongst runners of the NUS community and members of the public. Run BIG 2022 will be a special one as 100% of the proceeds will go towards supporting NUS Annual Giving Bursaries. Your support will enable today’s students to become tomorrow’s changemakers and inspire them to pay it forward to the community.

Join the run not only to beat your personal best, or simply to experience the euphoric feeling of being part of a mass running event again, but also for a good cause!

What is NUS Giving?

As a global leader in university philanthropy, NUS Giving is delivering sustainable impact and realising possibilities.

They build enduring relationships with their donors to seed and grow transformational opportunities that create a ripple effect of progress through their communities and the world, transforming lives and empowering change.

They are future-making as they empower students to achieve their fullest potential, give future leaders and changemakers the opportunity to learn from the best through world-class academic and research programmes, and enable the foremost minds of today to solve the problems of tomorrow through innovative research.

NUS Giving Run Big 2022 at a glance:

Virtual Challenge

Dates: 1 – 24 September 2022
Categories: Individual – 3KM / 5KM / 10KM / 19.05KM / 42KM OR Team of 4 – 190.5KM
Location: Islandwide Race

Run the race, at your own pace and in your own space!

Collect the badges by clocking various distances within the clock-in window to unlock the rewards.

From 1 to 24 September 2022, participants can get active at their convenience while connecting with the NUS Community, and making a real and positive impact on the lives of the students.

Campus Run

Dates: 25 September 2022
Categories: 5KM Non-Competitive OR 10KM Competitive
Location: NUS Kent Ridge Campus

Join us on 25 September 2022 at NUS Kent Ridge Campus to celebrate the return of the campus run.

Come Run BIG with us before slots run out!

Your Bragging Rights!

Every registered participant will be entitled to a race pack containing a Running Tee and many other exciting running goodies. On top of that, finishers will also get to walk home with exclusive finisher entitlements like Digital Certificate, Finisher t-shirt and more!

Virtual Challenge

Do take note that the Race Entitlements (The Running Tee and Shoe Bag/ Tote Bag) for all race categories will be mailed to you before 25 September 2022. While the Finisher entitlements (Finisher Tee and The Medal- if needed) will ONLY be delivered to the participants after completion of the registered distance, within the clock-in period.

Campus Run

Run Prizes & Lucky Draw

Besides participating in the run, you can also stand a chance to win these attractive
prizes when you join us on the final day of the run!

For more information, you can visit NUS Giving Run BIG website by clicking here!

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Adidas And Parley For The Oceans Unite Sporting Communities Across The Globe To Run For the Ocean

  • adidas x Parley’s global impact initiative, Run for the Oceans, returns for its fifth year, uniting sporting communities across the planet 
  • More activities than ever will be eligible for Run for the Oceans, with the introduction of tennis, wheelchair movement, football and more. For every 10 minutes of running recorded via the adidas Runtastic app, Joyrun, Codoon, Yeudongquan or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands, and coastlines before it reaches the ocean (up to a maximum of 250,000kg)
  • People across the world can take part by signing-up to the challenge from today and logging activity between May 23 – June 8

Singapore, 19 May 2022 – As we approach World Oceans Day on June 8, adidas and its longstanding partner Parley for the Oceans is once again encouraging the global sporting community to turn activity into action and Run for the Oceans in 2022. 

For the first time, new activities have been introduced to the challenge, making this the most inclusive Run for the Oceans yet. People from all parts of the global sporting community are invited to hit the streets, the tennis court and the football field, and unite to help protect the oceans from plastic waste.  

Launching between May 23 – June 8, the event returns for its fifth year, with the ambition of mobilising a generation to help end plastic waste. Research shows that the world is at a tipping point, with it predicted that oceans will contain more plastic than fish by 2050**.

We need action from everyone, everywhere to create true change and this year Run for the Oceans will expand to welcome in a wider range of activities – when we all come together, we can help make a world of difference.

For every 10 minutes of running from select activities, such as running, tennis or football*, recorded by participants via the adidas Runtastic app, Joyrun, Codoon, Yeudongquan or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands, and coastlines before it reaches the ocean (up to a maximum of 250,000kg).

Katja Schreiber, SVP Sustainability at adidas said:Time is against us in the race to help end plastic waste, so we’re pushing harder and with more focus than ever before. Just like how this is an industry-wide problem, it requires industry-wide solutions, because sustainability is a team sport. By uniting our sporting community for this challenge, we can inspire real action against plastic waste by giving people an experience where their actions and way of being active contribute toward cleaning up the ocean.

It’s important that our own brand commitments reflect the situation with which we are faced and that’s why we’ve committed to our goal of replacing virgin polyester with recycled polyester inourproducts by 2024wherever possible.”

Since 2017, adidas and Parley’s Run for the Oceans has united over 8.2 million runners worldwide, running a combined total of more than 81.7 million km. 

Since the beginning of the partnership in 2015, adidas has made more than 50 million pairs of shoes with Parley Ocean Plastic and close to 18 million pairs in 2021 alone – this includes plastic waste intercepted from beaches and coastal communities, preventing it from polluting the oceans.

For 2022, adidas x Parley has announced the launch of Adizero X Parley and Ultraboost 22 X Parley. With a carbon footprint of just 3.5kg per pair, the Adizero X Parley is the first time adidas and Parley have combined to launch a lower footprint concept, a milestone for the partnership delivered through innovation and with no compromise on shoe performance.

From raw material interception, processing, packaging, all the way to the end of product life, adidas calculate and communicate its carbon footprint, conforming to an internationally recognized standard: ISO 14067. The footprint results made available provide full transparency on the complete lifecycle of the product. 

Whilst the adidas x Parley partnership shows that progress can be made on the path to help end plastic waste, there is still more to be done.

Cyrill Gutsch, CEO and founder of Parley said: “Seven years ago, adidas signed a contract to support Parley as founding partner. With this decision, the three stripes showed the courage to face an epic threat: The Plastic Crisis. Millions of people have supported us since, with action and by buying products made with Parley Ocean Plastic®, a material we invented to fund our work. These products became Symbols of Change, flags that carry an optimistic message. We can end the crisis by cleaning up our planet, by inventing new materials and most importantly, by changing our minds. Today, plastic is still threatening life. But billions of people now know how harmful it is. Run for the Oceans is the moment where we turn awareness into action, where we grow our movement even bigger. Where everyone can take a stand. Run with your feet, run your mind! Help us to end this epic battle. Together we can win this impossible mission and end the destruction of our magical blue planet. Join Parley for the Oceans!”

Individually we can take action, together we can make an impact – adidas is unifying sporting communities across the globe to Run for the Oceans between May 23 – June 8 by signing up and tracking activity via the adidas Runtastic app, Joyrun, Codoon, Yeudongquan or Strava. For more information and to sign up, visit adidas.com.sg/runfortheoceans.

How to join the movement?

  • Step 1: Simply download or head over to the adidas Running app.
  • Step 2: From now till May 22nd, sign up for the #RunForTheOceans challenge through the app.
  • Step 3: Start clocking your run or exercises on the app from May 23 to June 8 to join the community tally.
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10 Ways that will Help You Stay on Track While Eating Healthy

It can be tough to stay on track while eating healthy. There are so many temptations out there, and it’s easy to get off track. But if you want to stay healthy and look good, you need to find a way to stay on track. In this blog post, we will discuss 10 ways that will help you stay on track while eating healthy!

Tip #1 – Find a role model

It can be helpful to find someone who is already eating healthy and living a healthy lifestyle. This person can be a nutrition expert, a healthy foodie friend, or even a celebrity. Seeing someone else succeeding at eating healthy will inspire you to do the same.

Humans operate using ‘mirror neurons’. This means we naturally copy the behaviour of those around us. So, if you want to eat healthily, find someone who is already doing it and emulate their behaviour.

Tip #2 – Set goals

Setting goals is a great way to stay motivated. When you have something to strive for, it’s easier to stay on track. So sit down and make a list of realistic goals that you want to achieve. Then make sure you create a plan on how you’re going to achieve those goals. Writing down your goals and staying committed to a planner can help!

Goal setting does not have to be boring. It can be adventurous and exciting. For example, you can:

  • Make a list of healthy foods that you enjoy eating.
  • Find some new recipes to try out.
  • Create a grocery list of healthy foods.
  • Challenge yourself to eat a certain number of fruits and vegetables each day.

Remember that goals should not be too restrictive. If you make goals that are impossible to reach, you’ll likely get discouraged and give up. If you are starting to get bored or have achieved your goals, do not be afraid to make new ones!

Tip #3 – Create a menu

Planning out your meals for the week can help you stay on track while eating healthy. When you know what you’re going to eat, it’s easier to make healthy choices. So take some time to create a menu for the week. You can even batch cook or meal prep so that you have healthy meals ready to go when you’re feeling hungry.

An example of a healthy weekly dinner menu would be:

  • Monday: Quinoa bowl with roasted vegetables or a healthy wrap.
  • Tuesday: Curried lentils with rice or roasted sweet potatoes.
  • Wednesday: Spaghetti squash with tomato sauce or a mango salad.
  • Thursday: Sautéed kale and grilled chicken or vegetable stir fry.
  • Friday: Fish tacos with cabbage slaw or grass-fed beef and onions
  • Saturday: Veggie burger with sweet potato fries or lentil soup.
  • Sunday: Slow cooker chilli or roasted cauliflower with garlic

As you can see, there are endless possibilities when it comes to eating healthy. And planning out your meals can make it easier to stick to a healthy diet.

Tip #4 – Get rid of temptation

If you want to stay on track, you need to get rid of anything that might tempt you off course. This means getting rid of unhealthy foods from your house and office and avoiding situations where you know you’ll be tempted to indulge. Another way to get rid of temptation is to find a healthy alternative to your favourite unhealthy foods.

For example, you can swap out your favourite candy bar for a healthier option like a fruit and nut bar. Other perishable foods such as Chips can be swapped for air-popped popcorn. Finally, sugary drinks such as soda can be replaced with healthier options like unsweetened iced tea or water with a splash of lemon.

Tip #5 – Find a support system

Eating healthy can be tough, but it’s a lot easier when you have a support system. So find some friends or family members who are also trying to eat healthily. This way, you can help each other stay on track.

Tip #6 – Take baby steps

Start by changing one thing at a time. If you try to do too much at once, you’ll likely get overwhelmed and give up. So pick one area to focus on, whether it’s eating more fruits and vegetables or cutting out processed foods. Once you’ve made that change, move on to the next one.

Tip #7 – Use an app

When searching for an app, it’s helpful to use one that can be customized based on your specific metrics such as height, weight, and activity level. This will help you get more accurate results. A great place to look for apps that will help you stay on track with your health goals is WellTech. If you are trying to lose weight and track your nutrition intake, using an app can be a game-changer.

Tip #8 – Find a coach

If you’re struggling to stay on track, it might be helpful to work with a coach. A coach can help you create a plan and hold you accountable. By having expert guidance, you’ll be more likely to stick with your healthy eating goals.

Tip #9 – Join a community

If you want to stay on track, it can be helpful to join a community of like-minded people. There are many online communities that you can join, or you can even find a local group. This way, you’ll have support and motivation from others who are also trying to eat healthily.

Tip #10 – Be prepared

One of the best ways to stay on track is to be prepared. This means having healthy snacks with you so that you’re not tempted to eat junk food. It also means planning out your meals so that you know what you’re going to eat ahead of time. If you’re prepared, it’s much easier to make healthy choices.

Some foods that you can prepare are:

  • hard-boiled eggs
  • roasted vegetables
  • quinoa or rice bowls
  • grilled chicken or fish
  • fruit salad

If you are travelling, it can also be helpful to search for healthy restaurants in the area that you are visiting. By planning ahead, you’ll know where to go when you’re feeling hungry.

Conclusion

These are just a few tips to help you stay on track while eating healthy. Just remember that it’s important to find what works for you and to be consistent. If you slip up, don’t beat yourself up. Just get back on track and keep going. You can do this!

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Orange Room Asia Going Global With Sports Property Trifactor, Powered By Technology

  • The TriFactor World Championship is back after three years to a brand new location – on the beautiful tropical paradise of Maldives.
  • LevelUP is a new app created by Orange Room to help people get fit efficiently, along with an innovative Human Performance Lab 
  • TriFactor launches a feeder series called T.R.A.C. and also an all-kids race.
  • TriFactor announces its upcoming calendar of events in Asia, including a new Asia Cup.

Singapore, 13 May 2022 – As the world recovers from the pandemic, Orange Room Asia is excited to make some mega announcements with new technology, new race formats and a new TriFactor World Championship location. 

“The pandemic has made us realise the importance of health and in this time, we have pivoted and developed new technologies with the aim of helping people improve their quality of life through health and fitness. Through our new programmes and innovations, we seek to impact more than 1 million people around the world by 2025,” said Elvin Ting, co-founder of Orange Room Asia that owns the TriFactor brand.

He added, “Fundamental to our new direction was the support of Sport Singapore and their various Blended initiatives that allowed sport to continue to grow under the changing circumstances and we are excited to share our new developments with the world.”

TriFactor World Championship 2022 to be held in Maldives

The TriFactor Asian Championship Series, which first started in 2009, will be held in 9 countries this year – Singapore, Philippines, Vietnam, Indonesia, Malaysia, Thailand, Korea and China – including a brand new TriFactor World Championship race venue at the beautiful magnificent paradise of Maldives, a South Asian island based in the Indian Ocean. Previously, all the TriFactor World Championship editions were held at China.

Elvin Ting, Co-Founder of Orange Room Asia, awarding the hosting rights for the TriFactor World Championship to Afrah, COO and Co-Founder of Move Maldives

This is an incredible opportunity to swim, cycle and run in the archipelago of the Maldives, a stunning destination of coralline islands with crystalline turquoise waters, white beaches, blue lagoons, colorful marine life and swaying palm trees all under the limitless azure blue skies. Many of the Maldives’ 1,200 islands are under serious threat from rising sea levels and erosion; hence Orange Room aims to bring awareness to this issue, to urge the community to do their part and save the environment.

To be held in November later this year, the TriFactor World Championship will have two categories – Elite and Age Group. The Elite category, which will have an attractive prize purse, is only via qualification – athletes need to finish in the Top 3 of their age group at any races in the TriFactor Asian Championships Series or Top 3 in a World Triathlon-sanctioned race. Age groupers can simply sign up for the race, but the slots are limited to just 300. 

TriFactor introduces new race formats

Another addition to the race format is the TriFactor Asia Cup, which will be held in Vietnam later this year, where the best of the region will compete for the titles of Asia Champion.

Elvin Ting, Co-Founder of Orange Room Asia addressing theaudience

A new event dedicated entirely for kids only, TriFactor Kids will be making its debut this July at Gardens By The Bay, in collaboration with Kiztopia. It will involve a 1km and 3km run for children, on top of a carnival of fun and games.

After receiving feedback from participants, a feeder series called T.R.A.C. (Train – Recover – Assess – Complete) has been created to serve as a stepping stone towards the main TriFactor races. Consisting of shorter and simpler events, the T.R.A.C. series will give people the opportunity to set milestones in their training and prepare for the races.

New technologies created to help people live better

Working in tandem with the T.R.A.C series is LevelUP, a brand new app that aims to take one’s fitness to the next level. There are coaching programmes provided in the app that one can follow to lead up to a T.R.A.C. event, or it can help to match you to a coach based on your needs and preferences to create a customised programme for you. There are also physical training sessions across eight locations in Singapore that you can sign up for.

Further enhancing one’s quality of life and training, Orange Room Asia will be opening a physical space called the Human Performance Lab which has

professional testing facilities – typically only available to elite athletes – to help you understand your body better to achieve optimal health and performance.

All of these exciting new initiatives from Orange Room Asia are launched with the objective of improving people’s quality of life by equipping them with various health and fitness tools.

TriFactor Asian Championship Series 2022

June 18 – 19 – TriFactor Philippines
July 9 – 10 –  TriFactor Kids x Kiztopia 
July 30 – 31 – TriFactor Bike & CycleRun Singapore
August 13 – 14 – TriFactor Vietnam
August 20 – 21– TriFactor Singapore
October 29 – 30 – TriFactor Run & RunSwim Singapore
November 9 – 12 – TriFactor World Championship in Maldives

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2,000 Cyclist Join First In-Person Mass Participation Event In Two Years

Photo Credits: OCBC Cycle. In a long-awaited return to the roads, all 2,000 City Ride slots were sold out in six days

SINGAPORE, 8 May 2022 – 2,000 cyclists took part in the City Ride of the OCBC Cycle today – the first in-person mass participation event since the latest easing of Covid-19 measures two weeks ago. Participants started from as early as 5am at the Singapore Sports Hub and rode in a 19km route that included scenic views on the Benjamin Sheares Bridge, with the finishing point in the National Stadium.

Photo Credits: OCBC Cycle. Coming together to celebrate the Hari Raya festivities while getting a good workout in, the Amin family showed up in colour-coordinated clothing to bring colour to the streets

The City Ride attracted a diverse mix of participants, from individuals to multigenerational families. 50-year-old Mr Ahmad Amin, who signed up for the race with his wife, son and soon-to-be-retired uncle shared, “Cycling together as a family has given us more opportunities to bond, get a good workout in, and also learn more about each other. We are taking our love for cycling to this year’s OCBC Cycle City Ride, and I’m thrilled to be having this experience shared across three generations of my family. We decided to fully commit to the event, booking a staycation nearby to be closer to the race, and donning our baju kurung to continue the Hari Raya festivities!”

Photo Credits: OCBC Cycle. At 5am, participants were flagged off by Guests-of-Honour: [L-R] Mr Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law; Ms Helen Wong, Group CEO, OCBC Bank; Mr Lim Teck Yin, CEO, Sports Singapore and Mr Lionel Yeo, CEO, Singapore Sports Hub

The City Ride, which was sold out in six days after registrations started, was flagged off by Guests of Honour – Mr Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law; Ms Helen Wong, Group CEO, OCBC Bank; Mr Lim Teck Yin, CEO, Sports Singapore and Mr Lionel Yeo, CEO, Singapore Sports Hub. 

Minister for Culture, Community and Youth and Second Minister for Law, Mr Edwin Tong, said: “We are very happy to be able to welcome back large scale sporting events like the OCBC Cycle 2022, where families and friends can come together to stay active, have fun and bond with one another. The sporting community has been tremendously resilient, and have worked very well, in adapting and adjusting the various measures to protect the community.  I am very glad that, with the latest measures, we can both considerably and confidently, regain the initiative in mass activities, and be able to do so safely.  We are grateful to our many partners and event organisers for their support and resilience as we look forward to rebuilding a thriving sporting lifestyle in Singapore.” 

Ms Helen Wong, Group CEO, OCBC Bank, said: “I was exhilarated to see the throngs of cyclists come together as part of a large-scale sporting event. We took many things for granted before the pandemic started in 2020. Now it feels especially heartwarming to be able to pedal alongside many riders, who might have woken up as early as 3am on a Sunday. Some were cycling to celebrate Mother’s Day. We are thankful for the support of all participants – whether at the Singapore Sports Hub today or taking part in the Virtual Rides – as well as the authorities, volunteers, event officials and all others who made today’s event possible. I look forward to an even bigger turnout next year. OCBC Cycle, synonymous with family bonding and friendships, also sends an important message of sustainability. We will continue to leverage OCBC Cycle to nudge people to adopt bike commuting rather than driving. We hope riding through park connectors and cycling paths to get to our offices will become an even more common sight.”  

Mr Lim Teck Yin, CEO, Sports Singapore, said: “I am glad to experience the safe return of OCBC Cycle in full swing. It is a key event in our annual sporting calendar that cycling enthusiasts, competitive or recreational, look forward to. The new City Ride is a welcome addition to the event’s race categories, providing a unique and inclusive opportunity for family and friends to ride together against Singapore’s iconic skyline. This memorable experience will no doubt encourage participants to continue staying active and bonding with one another through cycling.”

Other than today’s City Ride, the OCBC Cycle Speedway Championships also returned to the Singapore Sports Hub yesterday (7 May) after a two-year hiatus, with an action-packed day of racing. The event saw a total of 24 teams participating in three categories: the Club, Corporate and Women’s Championships. This year’s Speedway Championships also marked the debut of the Women’s Championship, which was originally set for 2020 but delayed due to the pandemic. The teams from the Allied World Racing, the Singapore Cycling Federation and NDS were crowned the winners in their respective Speedway Championship categories.

The OCBC Cycle event continues with the virtual rides from 7 May to 6 June, with the following categories – Mighty Savers® Kids Virtual Ride (5km), The Straits Times 60km Virtual Ride, The 100km Virtual Ride, The 200km Virtual Ride and the Team Challenge Virtual Ride. A new indoor rhythmic cycling category – Spin Ride by CRU – has also been rolled out in partnership with homegrown fitness group CRU to cater to the growing spin community. Participants of this category will get to attend three 50-minute-long spin classes at CRU studios from 7 May to 6 June. 

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Zsanett Bragmayer and Hayden Wilde win Arena Games Triathlon Singapore powered by Zwift; Beth Potter and Alex Yee crowned first ever esport triathlon World Champions

SINGAPORE, 7 May – Triathlon history has been made in Singapore today with British stars Beth Potter and Alex Yee taking the first ever esport triathlon World Championship titles.

The British pair wouldn’t have it all their own way in the heat, humidity and rain of Southeast Asia at Arena Games Triathlon Singapore powered by Zwift, however, with Hungary’s Zsanett Bragmayer and Hayden Wilde of New Zealand powering their way to the event wins to leave the Brits in second place in the fast and frenetic ninediscipline tri format.

POTTER AND BRAGMAYER DO BATTLE

In the women’s event, the three-stage triathlon saw 30-year-old Potter and Bragmayer, 28, duke it out for victory from the starting horn in Singapore’s Marina Bay, the openwater swim being the first time that a world-class event had been hosted in Marina Bay Reservoir.

Potter would win the day’s first 200m open-water swim, 4km smart trainer bike leg and 1km self-powered curved treadmill run stage, before the Hungarian would prove victorious in the second stage (a reverse of Stage 1).

Those results left the Stage 3 victory and the day’s overall title coming down to the last 200m open-water swim, 4km bike and 1km run. The duo would be inseparable on the swim and bike, before Bragmayer achieved the rare feat of overpowering Potter on the final 1km run to land a major victory. Georgia-Taylor Brown (GBR) would round out the podium on a day when the British Super League regular, Jess Learmonth, would drop out due to a hip injury on Stage 1’s run leg.

Combined with her silver from Singapore, Potter’s Arena Games win in Munich and second place in London would lead to her being crowned the 2022 World Champion, however. “I was in a world of pain, but I gave it everything,” said the Scot at the finish as she made Super League Triathlon history and secured her first major title of 2022.

TWO RACES IN ONE

The men’s event, the climax of the Arena Games Triathlon season that has also visited Munich and London in Europe, again saw two races for the price of one. Both the 2022 World Championship crown and the Singapore Arena Games Triathlon titles were on the line, with Alex Yee and Germany’s Justus Nieschlag vying for the former, a field of 10 international contenders for the latter.

Both titles would go down to the wire and the final of today’s nine triathlon stages. That final 1km treadmill run would witness New Zealand’s Hayden Wilde power to the Singapore title, with Yee holding off a chasing Nieschlag to take the 2022 esports World Championship title. France’s Aurelien Raphael would take 2022 bronze.

While Yee will relish his world title, New Zealand’s Hayden Wilde was the star of the men’s event. The Kiwi outpaced Yee on Stage 1’s final run leg before both he and Yee were overpowered by Germany’s Justus Nieschlag putting on the afterburners to take the Stage 2 win by just 1secs in an enthralling and rare triathlon swim sprint finish.

Stage 3 would really be the Wilde show, though, the 24-year-old taking control on the 4km bike leg, his watts reaching 370w as Yee evidently suffered in his Zwift slipstream. By T2, Wilde’s lead was 15secs over Yee and Nieschlag. Wilde would hold off both Yee (10secs behind) and Nieschlag (27secs) to deliver a major statement win, Yee another major title. With their careers in the ascendency, today won’t be the first time that the 24-year-old’s battle for major tri honours.

“I love racing on the edge of my seat, and a big shout out to the crowd for coming out and supporting even though it was bucketing down,” said Wilde at the finish. “I was actually hoping it would be a bit hotter than it is, but the sun gods didn’t come out! A massive kudos to Alex as well.”

“I came here to race the best that I could, and I’ve been rewarded for my performances here [and in London],” was Yee’s verdict on making tri history. “My swim has been a massive project for me this winter and I’ve worked meticulously on it, so I’m really pleased that it paid off.”

Results are available at www.superleaguetriathlon.com.

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10 Things You Didn’t Know Could Make You Gain Weight

If you’re trying your best to lose weight but the number on the scale is going up, then this list could be the reason.

1) Whole grains cover your whole plate

Yes, they’re healthy – especially compared to refined grains. However, there is such a thing as having too much of a good thing, says registered dietitian and nutritionist Toby Amidor. Two cups of cooked whole-wheat pasta, for instance, adds up to 1670kJ. Try to limit yourself to a 1-cup serving (same goes for brown rice, quinoa, farro and barley) and round out your meal with plenty of veggies and some lean protein.

2) You’re obsessed with avocado toast

Ultimately, it’s about quantity, and it’s easy to overdo it. “Avocados contain a healthy dose of nutrients and heart-healthy unsaturated fat, but eating an entire avocado or using half an avocado daily for your avo toast can rack up hundreds of kilojoules rather quickly,” says Amidor. “An entire avocado contains 1347kJ and close to 30 grams of fat – that’s 45 per cent of the daily recommended amount of total fat!” About a fifth of an avocado is the right amount for a healthy snack.

3) You eat straight from the bag

You take just one handful and then another… maybe even more. At the end, how much are you really eating? Grab a small bowl next time so you can measure a reasonable portion first.

4) You like to unwind with an adult beverage

You probably know that margaritas, wine and other kilojoule-laden mixed drinks can make you gain weight, “but even having a low-kilojoule beer and wine can add up quickly and cause weight gain,” says Hultin. Some people have a hard time with weight loss if they’re drinking much at all.

5) You’re nuts for nuts

Nuts have a healthy reputation, which is mostly deserved. They’re packed with vitamins, minerals, antioxidants, fibre, protein and healthy fats. However, the serving size is probably smaller than you think. For example, 14 shelled walnut halves and 24 shelled almonds equal one serving. Make sure you count them instead of eating them by the handful.

6) Not enough rest

It is certainly possible to gain weight by not getting enough sleep because it can make you crave comfort foods rich in carbohydrates and fats. Sleep deprivation is known to cause hunger hormones to fluctuate throughout the day, but you can be especially susceptible late at night when you are less active and trying to unwind.

7) You indulge in fat-free cookies, bars and other diet goodies

Nothing comes for free, is it? Treats that are fat-free are typically loaded with sugar, making the calorie count soar (and making you gain weight). Instead, try a few small pieces of the real thing.

8) You reward exercise with a “healthy” treat

Exercise is great for anyone, no matter if they are trying to lose weight or not. But rewarding the effort with food is a different story. A muffin, for instance, can have around 1670 kilojoules! However, the answer is not to forego the exercise but the answer is to retrain yourself to see the walk/activity as a reward. If that’s too difficult at first, at least opt for non-food rewards (like a pedicure or new book download).

9) You’ve gone too low carb

Carb cutting may be working – to a certain extent. However, if you aren’t eating carbs or are eating a diet very low in carbs, most likely you will be filling your plate with protein and fats. But the kilojoules from too much protein or fat can also lead to weight gain.

10) You eat too lightly during the day

Many people believe that it’s a good idea to ‘eat lightly’ – basically semi-starve themselves – throughout the day in order to lose weight. However, that inevitably drives them to overeat in the evening. Instead, you should eat at the earliest signs of hunger and stop when you’re just slightly full. Avoid going starving yourself.

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Singapore Welcomes The World’s Best Triathletes To The Arena Games Triathlon Grand Final

The best triathletes in the world are ready to battle for glory at this weekend’s Grand Final of Arena Games Triathlon powered by Zwift. Taking place at the iconic Marina Bay area, the event also marks the first time that professional athletes including Olympic Champions Alex Yee, Jess Learmonth and Georgia Taylor-Brown will take to the waters of the Marina Reservoir. The event will also feature a corporate race, Tri Club race and Singapore National Championships. 

Arena Games Triathlon Powered by Zwift is an innovative esport concept that blends in real life and virtual racing to deliver a new level of the immersive viewing experience. The format took the triathlon world by storm with the debut of the Arena Games in Rotterdam 2020 before successful follow-up events in London and Rotterdam in 2021. Now it’s back in a World Championship Series format for 2022, that will see the crowning of the first esports triathlon World Champions. With further innovations, more live data, and in your face cameras, these events will get closer to the athletes than ever before.

The Arena Games Triathlon Singapore is the last of three events this season, with the previous two taking place in Munich (9 April) and London (23 April). Arena Games Triathlon London men’s winner Justus Nieschlag (GER) arrives in Singapore at the top of the table, while Munich champion Beth Potter (GBR) will look to overtake Cassandre Beaugrand (FRA) as leader in the women’s standings.

Ahead of the Grand Final, the athletes got a chance to meet with members of the local sports community as they conducted running workshops and training sessions for youth from the ActiveSG Athletics Club and SportCares. They also tried their hand at making roti prata and “pulling” teh tarik, local delights known and loved by many in the region.

The Arena Games Triathlon powered by Zwift is a result of the ground-breaking partnership between Super League Triathlon (SLT) and World Triathlon (WT) to create a global esports World Championship series. The Arena Games Triathlon, a trailblazing concept by SLT, features real-life and virtual racing action with the action turned into a visual race via Zwift’s online platform. Previous iterations have all taken place indoors but the Grand Final in Singapore will mark a first as all three disciplines will take place outdoors. The triathletes will start their 200m swim in the Marina Reservoir before completing their 4km bike and 1km run legs on smart trainers and self-powered curved treadmills placed on the promenade of Marina Bay.

SLT is committed to growing the sport and engaging new fans in a sustainable way. The Arena Games Triathlon Singapore will see a partnership with leading energy and urban solutions provider Sembcorp Industries (Sembcorp) as carbon offset partner. 

Michael D’hulst, Super League Triathlon CEO and Co-Founder, said: “Sustainability is one of our core values and Super League Triathlon is constantly working hard to ensure that our events are sustainable while continuing to deliver the impeccable standards that we are known for. Sembcorp’s commitment to making sustainability its business aligns with ours, and we are grateful for their support of the Arena Games Triathlon Singapore.”

Super League has also partnered with Ochlos Holdings Pte Ltd, who are the Official Sustainability Partner for Arena Games Triathlon Singapore, and are providing sanitization efforts for all touchpoints and equipment with their FR-Shield solution. Once a surface is coated with FR-Shield, it has self-disinfection, antimicrobial and deodorizing effects that can last up to a year. 

James Yang, Chief Executive Officer, Ochlos Holdings Pte Ltd, said: “To be able to effectively leverage our resources to provide sanitation efforts for Super League’s Arena Games Triathlon Singapore really builds towards our vision of ensuring a sustainable future for our planet and preserving it for future generations to come.”

Event schedule

Arena Games Triathlon Singapore Heats – 6 May, Friday

TimeActivity
1pm – 3.10pmWomen’s heats
3.30pm – 5.40pmMen’s heats
7pm – 8pmCorporate race (bike/run)

Arena Games Triathlon Singapore Finals – 7 May, Saturday

TimeActivity
10am – 11.20amWomen’s repechage
11.40am – 1pmMen’s repechage
2pm – 3.30pmSingapore National Championships
4.20pm – 5.10pmWomen’s Final
5.30pm – 6.15pmMen’s Final
7.30pmTri Club Race  
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The Most Common Sports Injuries

While engaging in sports can help you achieve healthy body weight, maintain muscular strength and improve your heart and respiratory condition, it exposes your body to risks. A fall or trip, moving the wrong way, or sudden high-impact contact could result in a sports injury. Read on for the five most common sports injuries and how to treat them.

1. Fractures

A fracture, also known as a broken bone, results from high impact in sports like football, hockey, rugby, and soccer. It often occurs after a fall, and you notice limited movement in the affected area, swelling, and severe pain. Here are the different types of bone fractures:

  • Open or compound fracture: Occurs when the injury breaks through the skin, exposing the bone.
  • Closed or simple fracture: Where the broken bone does not penetrate the skin
  • Complete fracture: Where the broken bone separates into multiple pieces
  • Hairline: The incomplete or partial breaking of the bones

Fractures are severe conditions, so ensure that you seek medical attention after an injury for treatment to prevent long-term irreversible damage.

2. Concussions

A concussion is a brain injury resulting from a blow, jolt, or bump to your head and affects your brain function. Concussions are common in sports that involve a lot of contact, including soccer, football, and hockey. The symptoms of concussions include:

  • Confusion
  • Headache
  • Vomiting
  • Nausea
  • Dizziness
  • Lack of coordination
  • Fatigue
  • Memory loss
  • Blurred vision

Concussions or any other impact on your head can result in severe health complications, so you should see your doctor immediately for diagnosis and treatment. Concussions often resolve within seven to 14 days, so be sure to seek medical attention if you experience post-concussion syndrome. Be sure to rest after a concussion diagnosis and avoid going back to the same activity level as before.

3. Strains

Strains occur when you tear or stretch your muscle tissues by over-extending them. A mild strain occurs due to repetitive motion, while acute strains are caused by jumping, lifting, or running during sports.  You may also get a strain if you suddenly change direction. Some muscles prone to strains include hip flexors, quads, ACL, hamstrings, and the groin. The symptoms of strains include sudden pain, tenderness, muscle spasms, weakness, bruising or redness, or limited motion in the affected body area. Strains are often minor injuries and heal within a few days; however, do not hesitate to seek medical attention if you experience severe, persistent pain.

4. Tennis elbow

Did you know that tennis elbow accounts for 7% of sports injuries? Tennis elbow, also referred to as golf elbow, is caused by repetitive motion in your wrists and arms, causing the ligaments in the elbow to strain. You do not have to play tennis to suffer from tennis elbow. If your occupation or sport involves similar repetitive motions that cause tears on tendons and stress muscles, you are vulnerable to the condition. Consider using anti-inflammatory medication and resting the affected area to resolve the condition.

5. Knee injuries

The knees endure the most pressure and stress during vigorous exercise or playing sports as they often carry the body weight. This could result in knee injuries, including tears in the anterior cruciate ligament, knee sprains, and dislocations. The most common signs of knee injuries include stiffness, pain, tenderness, bruising, and reduced range of motion. Be sure to warm up, use the correct posture and stretch to prevent knee injuries, as correcting the condition could sometimes necessitate surgery.

Conclusion

Engaging in various sports activities makes you vulnerable to fractures, concussions, strains, and knee injuries. Avoid sports injuries by preparing your body through warmups and stretching before playing.

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HOKA ONE ONE’s New ST/ART PACK Allows You To Live Life In Full Color

The new HOKA ONE ONE ST/ART PACK is inspired by the energy of street art, the bold collection delivers colour you can’t help but notice. It includes exciting and vibrant new colourways for four of HOKA’s most popular models – Arahi 6, Clifton 8, Kawana and Mach 4. These four HOKA models have their own unique difference that fulfill the runner’s needs while providing the important features of the HOKA brand, such as the soft, yet supportive cushioning, the heel pull, and the engineered mesh. 

Arahi 6

Lightweight. Stable. Unmatched.

Surprisingly light for stability shoe, the Arahi returns grounded in the same stabilizing J-Frame™ as its predecessor. Boasting a seemingly contradictory combination of maximal cushioning and minimal weight, it’s been refined with a pull tab and mesh upper with zones of breathability.

Remarkably light and exceptionally comfortable, the Arahi 6 is a lively support shoe for a wide range of runners. How it’s different – Plusher tongue, lighter upper, new midsole color blockings. Why you’ll love it – The Arahi 6 delivers the perfect balance of plushness and support.

FEATURES

  • Vegan
  • Recycled content mesh lining
  • Plush tongue
  • Extended heel pull
  • Ortholite® sockliner
  • CMEVA midsole
  • Early stage Meta-Rocker
  • J-Frame™ midsole support
  • Zonal rubber
  • Durabrasion rubber

Clifton 8

The latest silhouette within the iconic Clifton franchise, the Clifton 8 delivers an even softer ride than its predecessor. Building on the geometries that made the Clifton a gateway for first-time HOKA wearers, the Clifton 8 is reinterpreted with our new, ultralight midsole foam that virtually disappears underfoot and is 15% lighter than the previous iteration.

This next-gen design is crafted with a breathable mesh upper, ultra-plush tongue and refined pull tab. Equipped with HOKA’s extended crash pad at the heel and increased rubber coverage for durability, the Clifton 8 is the ultimate everyday trainer.

FEATURES

  • 100% vegan materials
  • Engineered mesh upper delivers breathable comfort
  • Plush, engineered mesh tongue
  • Molded EVA sockliner
  • Extended pull tab for easy entry
  • Compression molded EVA midsole provides signature HOKA cushioning
  • Early stage Meta-Rocker offers a smooth ride
  • Flat-waisted geometry provides inherent stability

Kawana

Earning its moniker from the Gold Coast’s famous beach break, the Kawana continues to push the boundaries of HOKA foams and geometries.

Soft. Smooth. Bliss. Earning its moniker from the Sunshine Coast’s famous beach break, the Kawana continues to push the boundaries of HOKA foams and geometries. Breaking the mold with a lively new foam that provides solid rebound without packing out, this accessible trainer delivers an incredibly well-balanced ride. Sporting a modified crash pad with SwallowTail™ geometry, the Kawana’s beveled heel creates a broader, flatter surface designed for smoother heel strikes.

FEATURES

  • Vegan
  • Engineered recycled jacquard mesh
  • Anatomical Achilles construction
  • Extended heel pull
  • New, lively CMEVA midsole foam
  • SwallowTail™ heel geometry
  • Early stage Meta-Rocker
  • Durabrasion rubber

Mach 4

Designed for logging long miles, this everyday trainer delivers a lively ride and energetic underfoot feel that is unquestionably HOKA.

In its fourth edition, the Mach 4 takes its biggest leap forward, built on themes inspired by the Rocket X and Carbon X. Designed for logging long miles, this everyday trainer delivers a lively ride and energetic underfoot feel that is unquestionably HOKA. Softer and bouncier than the previous iteration, the Mach 4 employs a harmonious blend of foams — merging an incredibly soft, lightweight foam on top with rubberized foam directly beneath.

This up-tempo shoe has been crafted with a new pull tab, revamped upper made from heat-pressed TPU embroidered yarns, and a refined collar shape that alleviates pressure on the Achilles. Light, fast and unquestionably responsive, the Mach 4 delivers a daily dose of speed.

FEATURES

  • Engineered mesh delivers breathable comfort
  • Anatomical Achilles construction
  • Removeable, molded EVA sockliner MIDSOLE
  • PROFLY™ midsole gives a cushioned landing and propulsive toe-off
  • Early stage Meta-Rocker offers smooth ride OUTSOLE
  • Rubberized EVA outsole provides lightweight ground contact and responsive cushioning

The new HOKA ONE ONE ST/ART PACK is available for purchase at Takashimaya Sports Central, Level 4 and all Running Lab stores. For the full list of authorised HOKA retail stores, you may also visit HOKA social media pages:
– Singapore Facebook / Instagram: @hokaoneonesg / @hokaoneone_sg

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Is 5×5 enough to build muscle?

If you have been someone for whom lifting weights is a lifestyle, you would have surely heard about the 5×5 training program.

In simple words, it consists of performing the major compound lifts for 5 sets of 5 reps with a weight that is 85% of one’s 1 rep max weight on the respective lifts.

This training program was first introduced by late Olympic weightlifter and coach Bill Starr and later on popularized by Reg Park.

Initially, the 5×5 training program was used only by strength athletes but when it showed positive impacts in terms of muscle gains, it became a favourite of bodybuilders as well. So can it be said that a 5×5 training program promotes muscle growth? Well, this post is going to answer that question for you. So without further ado, let’s get started.

The effectiveness of compound lifts

Performing compound lifts is the bread and butter of any weight training program. This is because compound lifts not only target multiple muscle groups but also put adequate stress on one’s central nervous system which translates into greater strength and muscle gains.

A 5×5 workout program comprises only compound lifts including squat, bench press, barbell rows, overhead press, and deadlifts. Thus, it works wonders for individuals who are training to promote muscle growth.

Performing compound lifts also enables your body to release greater amounts of anabolic hormones like testosterone and HGH which further assists in muscle building. Well, that is the prime reason that the effectiveness of 5×5 training has stood the test of time and would continue to do so.

Promoting lean muscle gains

Some of you might think that a 5×5 workout program wouldn’t be very apt for muscle building owing to its lower rep scheme as compared to some hypertrophy-oriented training programs.

But that is certainly not the case. There have been numerous researches concluding that performing 5 or even lesser repetitions with a weight that is around 80-85% of your 1 RM contributes significantly towards muscle growth along with fetching your body with strength gains.

Moreover, muscle building occurs when your muscles are put under adequate stress. A 5×5 workout protocol does that job pretty well and facilitates lean muscle gains.

Sticking to the basics

A workout program that is focused on muscle building doesn’t necessarily need to have a plethora of exercises for targeting each muscle group. Just sticking to performing the basic compound lifts like squat, bench press, barbell rowing, etc. can also accelerate your muscle-building journey beyond your expectations.

No doubt, all the world-class bodybuilders have always been performing the basic compound lifts and have made some serious muscle gains.

A 5×5 training program makes you stick to the basic compound lifts and fetches you with a decent amount of strength and muscle gains that serve as a firm foundation in your lifting journey.

Less is More

Following a 5×5 workout program requires you to train only three days a week. On the remaining four days you simply let your body relax and recuperate. If you are skeptical that such a training approach will make you fall into the category of undertraining, you need to give it a shot.

A 5×5 workout program is highly intense and requires you to make proper provisions for rest and recovery in order to gain the most out of it. This provides your muscles a greater amount of time to recover from the stress of your workouts which further supports the muscle-building process.

A simple training approach

A 5×5 workout program is one of the most simple training approaches which promotes muscle growth. While following it you perform only 3 exercises in each of your training sessions. This makes it easier for you to keep a track of your progress.

It also saves time as while following a 5×5 workout routine you don’t have to hop on numerous exercises one after the other. This in turn makes the 5×5 workout program a perfect choice for individuals who have hectic schedules but also have an intent to grow muscular and strong.

Speeding up your metabolism

When you perform 5 sets of 5 reps of any compound movement with a considerable amount of weight, your body requires a decent amount of energy to get that job done. This in turn enables your body to burn a greater amount of calories and that too in a relatively short amount of time.

This keeps your metabolism in check and allows you to maintain the leanness in your physique even if you are in a caloric surplus.

Full-body training

The effectiveness of a full-body training approach in terms of strength and muscle gains is unquestionable.

A 5×5 workout program allows you to do a full-body workout in each of your training sessions. Even if you hit a plateau on it over time, you can choose to go with Madcow 5×5 which is a modified version of the conventional 5×5 training protocol.

Boosts athletic performance

The benefits of a 5×5 training program are not just confined to promoting strength and muscle building. It also works towards enhancing one’s overall athletic conditioning with the barbell lifts that form the core of a 5×5 training program.

There have been numerous researches that have shown the profound effects of a 5×5 workout program on athletes in terms of improved athletic conditioning and performance.

This is the reason you can find the elements of a 5×5 training program in the workout routine of some of the most renowned basketball players, American footballers, and even wrestlers.

The Bottom Line

We are sure that by now you would have been motivated enough to give the 5×5 training program a shot. You should certainly go for it. It will subject your muscles to adequate stress that will promote both strength and size gains.

While following it, all you need to make sure is to keep your diet on point. You will also have to make adequate provisions for rest and recovery to gain the most out of it.

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Gear Review by Vanessa: Skechers GOrun Horizon Vanish 3

First impressions and Fit

Off the box, the Skechers lightweight GOrun Horizon Vanish 3 definitely has an eye-catching colourway. It is remarkably lightweight at 146g for a women’s US size 7 and fits true to size yet still allows for adequate toe splay.

Upper

An adequately roomy toe box with a breathable upper featuring a partly see-through mono mesh, you can even tell the colour of the underlying socks. This feature would be advantageous in our humid climate and on hot race days to provide adequate ventilation.

The tongue was shockingly thin, but in a good way, and certainly helped the shoe shed any unnecessary weight. The laces were comfortable and did not cause issues despite the barely perceptible tongue.

While the toe box was a good fit, I did experience heel slippage. I tried thicker socks but that made for a narrower, more uncomfortable toe box. Ultimately I resorted to tying a runner’s knot lacing which secured the heel lockdown.

Midsole

This incredibly lightweight shoe has a stack height of 28mm to 24mm heel to toe drop, providing some cushioning for those not used to the traditional racing flat. There is no carbon fibre plate, but the responsive TPU-base cushioning provided adequate energy return and there was a bounce to the shoe which would work well for intervals on the track.

The midsole felt well cushioned and was not overly firm for the level of energy return. Designed with Skechers trademark Arch Fit, the medial arch felt well supported and comfortable.

Outsole

I had no issues with the outsole. There was adequate traction and worked even on more slippery puddles on the roads. The shoe lands softly, unlike plated shoes yet preserves a bouncy feel.

Conclusions and Recommendations

A comfortable racing day shoe that would also work well as a speed training shoe, especially on the track. Recommended as a beginner racing shoe as the stack height is still relatively well preserved, hence making it more forgiving on the calves compared to traditional racing flats. The best features of this shoe would be its incredible lightweight and very breathable upper.

The GOrun Horizon Vanish 3 is now available at selected Skechers concept and performance stores, including 313@somerset, Bugis Junction (Performance), Compass One, Great World, Jem, Jewel Changi Airport, Junction 8, Jurong Point, NEX, Northpoint City, Paragon, Parkway Parade, Plaza Singapura, Suntec City, Tampines 1, Velocity@Novena Square, VivoCity, Wisma Atria, as well as online via www.skechers.com.sg.  

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. Skechers’ products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.
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4 Calorie-Burning Workouts

Just think of it: Burning nearly 200 calories in a matter of minutes. Aren’t such calorie-burning workouts ideal for those who cannot find time to exercise as a result of their busy schedules?

These effective and time-efficient workouts can be incorporated into your regular training routine by simply making some adjustments. Because whether we like to admit it or not, we can always find 20 minutes to improve our health and fitness.

So here are the 4 calorie-burning workouts:

1) TABATA TRAINING

Tabata training is a short yet intense workout style consisting of bodyweight exercises like Push-ups, Burpees, and Squats. The structure of the program is quite simple: you push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete 8 rounds.

There is evidence showing that Tabata training can burn as much as 15 calories per minute or 400 calories in a half-hour. Tabata training boosts your metabolism and helps you burn more calories.

2) INTERVAL RUNNING

Running at a steady pace is enough to produce performance gains when you are just starting out. Eventually, if you don’t increase the difficulty of your workouts, you will plateau and stop making progress. One effective way of avoiding this frustrating situation is interval training. And it’s not just for performance, interval training is great for weight loss, too.

Interval running consists of alternating periods of intense effort and active recovery. An interval run usually starts with a few minutes of jogging to warm up, followed by equal durations of sprints and easy running, typically lasting somewhere between 30 seconds and two minutes. You can do an interval run in just 15 minutes! Running intervals is great because the hard effort of the sprints burns calories and stimulates the afterburn effect, which means that calories continue to be burned after your workout. 

Although interval training can be done in several different sports, including swimming and cycling, running is still the most efficient way to burn calories.

3) HILL TRAINING

No matter how good a workout is, it gets boring without variety. By adding hill running to your training routine, you can change up your routine and increase intensity. 

As you train on hills, you not only burn more fat by increasing the training resistance, but you also improve your form by forcing you to raise your knees higher than usual. Plus, inclines are great for strengthening your muscular system.

4) JUMPING ROPE

This combination of upper and lower body workouts is not only great for your health, enhancing heart performance, and torching significant calories, but it is also perfect for improving your coordination. 

Jumping rope is great exercise, but you have to make sure your knees and hips are not irritated by its pounding. Try to land gently and cushion the impact as much as possible. The right shoes can make all the difference and keep you skipping rope long after the others have quit or tripped up.

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7 Reasons To Go For A Run With A Dog

It is important to consider whether your dog is physically capable of running before going for a run. Consult your veterinarian if you aren’t sure. Running with your dog should be fun for you, as well as for your pet.

There are plenty of reasons to jog together with your dog if he is a healthy, happy runner:

1. RUN & HAVE FUN

If you grab their leash, they will come running, delighted because they know what’s coming. Almost every dog owner is familiar with this moment. Lace up your running shoes and let your running buddy’s enthusiasm motivate you.

2. KILL TWO BIRDS WITH ONE STONE

You have to walk your dog anyway, so why not go for a run instead of walking and getting a workout at the same time? The extra time you save can be used to cook a delicious, healthy meal.

3. ALWAYS MOTIVATED

You probably know how motivated dogs are to run across fields and meadows when you go jogging with them. Have your four-legged friend accompany you, and your motivation will automatically get a boost from his/her enthusiasm while running side by side (or maybe chasing them?).

4. YOUR DOG WILL PUSH YOUR PACE

As your dog will probably run a little bit ahead of you, they will be the perfect companion if you want to improve your pace. In an effort to catch up, you’ll run faster – no worries, your pace won’t be affected.

5. THEY LOOK OUT FOR YOU

When running in dim or dark surroundings, it is always safer and more enjoyable to run with a dog by your side. They automatically scare off potential threats, no matter how big (or small) they are. In addition, all dog owners of small dogs know that, more often than not, they make a lot of noise (often without any justification).

6. LIVE IN THE MOMENT

As you run over rough and smooth terrain, you need to watch for other animals to make sure your buddy doesn’t chase them, for example. This gives you a chance to focus on the present and not ponder over your problems.

7. YOUR MOST PATIENT PARTNER

Even if they occasionally run ahead of you, dogs usually adapt to your tempo so long as you have a good connection with them. Otherwise, they might run off.

In conclusion,

It is best to start slow and choose short routes for the first few times. Over time, your pet’s endurance will improve. Just pay attention to how your pet feels and see a vet before you start training with them.

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