Executive endurance: Efficient endurance exercises for busy executives
Executives will be glad to know that there are exercises out there that can help help them go the distance with maximum efficiency.
Photo: Sport Singapore
Marathon runners epitomise endurance but for most executives, completing a marathon is not on their agenda. Most of us believe we simply do not have the time to devote ourselves to training up our endurance. Well, you might be glad to know that there are exercises out there can help help us go the distance with maximum efficiency.
? TRY THESE: 60-second exercises you can do anywhere
High-Intensity Interval Training (HIIT)
Treadmill, swimming, or a stationary bike? Whatever suits your fancy.
1. Start at a moderate pace for a minute.
2. Once you�re warmed up, shift your gears by increasing the pace until you hit what you feel to be about 90% of your maximum heart rate.
3. Continue working out at this rate for 15 - 20 seconds, then slow down to your original pace.
4. Take a one-minute break, and repeat for another 15 - 20 seconds.
5. Be sure to stretch and cool down thoroughly for at least 5 minutes.
? READ: Benefits of HIIT
Burpees
These exercises are a little bit of a cross between a jump and a push-up.
1. Start in a standing position and then drop to squat, followed by a quick kicking of your feet backwards � you�ll find yourself in a push-up position.
2. Do a quick push up, and in one smooth motion, tuck your legs back in and jump back to your feet.
3. For more difficulty, quicken the pace of each of the above steps.
4. Do 5 - 10 burpees.
Planking
Photo: Sport Singapore
A simple exercise to help you work out using your own body weight - planking helps train your core muscles for better posture.
1. Adopt a push-up position, with your feet at hip-width distance apart. Your torso should be off the floor.
2. Now hold your position for half a minute.
3. Hang on for one minute, then two minutes, and beyond.
4. You can modify your planks by placing your forearms, instead of your palms, on the floor.
? WATCH: Easy yet effective exercises for working adults
Tuck Jumps
To increase the power in your legs and body, make sure to do these tuck jumps regularly.
1. Stand with your feet shoulder-width apart.
2. Keep your hands by the side and do a slight squat before you jump up, tucking both knees into your chest as you do so.
3. The moment your feet land on the ground, do another tuck jump.
4. Complete 15 - 25 reps.
Press-Ups
Photo: Sport Singapore
An exercise move that can be performed anywhere, and at any time, without the need for excessive equipment.
1. Lie face down with your palms on the ground.
2. Begin by keeping your core muscles contracted and body straight, with your hands placed slightly wider than your shoulders.
3. Now, slowly lower yourself to the ground with bended elbows.
4. Push yourself up with your chest and arm muscles, without using your lower body.
5. Do 5 - 15 reps.
? JOIN US: Island-wide experiential Move Better workshops led by Active Health Coaches
Calf Raises
Taking the time to strengthen your calves will provide you with more than just toned legs � exercising your calves will also ensure proper skeletal alignment.
1. Stand straight and lift yourself up onto your toes. As you do so, you will be contracting your calf muscles.
2. Hold it there for 1 - 2 seconds before lowering yourself back to the ground.
3. Do this for 20 - 25 times per set.
These exercises are just the tip of the iceberg when it comes to exploring how you can maximise your endurance training for a busy calendar, so get started now because every bit counts.
To find out more about how you can take ownership of your health, sign up for a fitness and health assessment available at the Active Health Labs located island-wide. Guided by Active Health Coaches, you will understand your current status, learn tips to improve your health and wellness and adopt habits that best suit your lifestyle.
? READ: More articles and tips to Move Better
Related Articles
Related Topics
Recent Events & Programmes
Related Articles
Related Topics
Related Topics
[BlogPost 164749641842 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round 2, BlogPost 163985727414 Beyond the Field: Exciting Sports Careers for Non-Athletes, BlogPost 164438712123 NSG 2024 Badminton: Senior Div Girls Quarter-Finals, BlogPost 164238055490 Evergreen Aleksandar Duric Still Making Headlines at 53, BlogPost 164170080646 NSG 2024 Rope Skipping: Junior Div Girls Freestyle Team Finals, BlogPost 162884973666 Move and Rest Better With Data From Your Own Body, BlogPost 163393049482 Life Comes Full Circle For Serangoon Garden Secondary School's Fahrish Khan, BlogPost 163258797651 Making Golf a Sport for All, BlogPost 162512222328 NSG 2024 Sepaktakraw: Senior Div Yuhua Primary School vs Qihua Primary School, BlogPost 162233592997 Gritty Lions Suffer Loss to China, BlogPost 162089384371 On Your Mark, Get Ready, Go Running, BlogPost 161670652697 Lions' Excellent Showing Against China, BlogPost 161435270031 Ogura Optimistic for Exciting Clash against China, BlogPost 161127614758 The Future of Basketball in Singapore: Why 3x3 is Here to Stay, BlogPost 161033673012 The Active Lifestyler's Guide to the New ActiveSG Delta Sport Centre, BlogPost 161128356680 Grand New Champions Crowned at WTT Singapore Smash 2024, BlogPost 160844835218 NSG 2024 Table Tennis: C Div Boys Pool Round, BlogPost 160210745115 NSG 2024 Basketball: Senior Div Girls Tampines Primary School vs Frontier Primary School, BlogPost 159881180544 Whirlwind Return to Women's Football, BlogPost 159633541417 Singapore Smash to Elevate a New Legacy, BlogPost 158983580420 NSG 2024 Rugby: B Div Damai Secondary School vs Peirce Secondary School, BlogPost 159003960202 SFA Fiesta: Kicking off 2024 to a Roaring Start, BlogPost 158830735126 NSG 2024 Football: B Div Girls Preliminary Round Meridian Secondary School VS Bowen Secondary School, BlogPost 158536989718 Team Nila Volunteers Recognized At Awards Ceremony, BlogPost 158270107806 NSG 2024 Hockey: B Div Boys Preliminary Round Raffles Institution VS St. Hilda Secondary School, BlogPost 157966862615 NSG 2024 Floorball: B Division Preliminary Rounds Kick Off!, BlogPost 157562433712 What Is Safe Sport?, BlogPost 157559446197 Sengkang Secondary: Cultivating Well-Rounded Footballers, BlogPost 157368261167 New National Training Centre for Cricket at West Coast Ground, BlogPost 155340164987 Active Ageing with Joey Bonifacio, BlogPost 155930815517 Inaugural Singapore Youth League kicks off from 24th February 2024, BlogPost 155340164727 Bukit Canberra : the Coolest Spot in the North, BlogPost 155368905255 How Padang Fandi Inspired Ayden to Chase his Dream, BlogPost 154755572826 Ageing Backwards with Elizabeth Cheang, BlogPost 154094657315 Running For Fitness, BlogPost 153318636178 Excitement Builds for FIBA 3x3 Asia Cup 2024, BlogPost 153198644247 World's Top Four Confirmed for 2024 HSBC Women's World Championship, BlogPost 149413941770 Cultivating Your Kids’ Interest in the Outdoors, BlogPost 149413941163 Making Sport More Appealing for Our Kids, BlogPost 149412549409 Solo Or Team Sport – Choosing the Best for Your Child, BlogPost 151197478798 Former Lions Stalwart Baihakki Khaizan Sheds Light on New Accreditation to Elevate Grassroots Football and Youth Development, BlogPost 80703591291 New Year, Fitter You! Here are the top 3 workouts for the New Year, BlogPost 81171151456 7 Reasons Why Sports are Great for Children’s Mental Health, BlogPost 80542065330 17 Best Yoga Classes & Studios in Singapore [+ Rating & Prices], BlogPost 149404351798 From Brush to Lens: A Student's Journey in the World of Art and Sports Photography, BlogPost 149402825063 The Benefits of Active Parenting, BlogPost 149397832009 Sweden Claim 9th Straight Gold at the Women's World Floorball Championship, BlogPost 149397831449 Lion City Sailors Win 2023 Singapore Cup, BlogPost 148511324266 Pitch Perfect with Jonathan Teo, BlogPost 148511724402 Seniors: Increase your flexibility bit by bit with these stretches]