Picture this: having decided upon a New Year’s Resolution to put some muscle on your bones, air in your lungs, fat into the void, or lactic acid in your system, you resolutely lace up your sports shoes and head for the door.
Question, though: where exactly are you going?
As someone who’s dabbled, endorsed, embraced, and been dragged through various forms of exercise, I know it can be a challenge to know where to start. Here, then, are a few options that you can start with:
- Weight Training
How It Works: Weight training can take the form of various exercises lifting implements such as dumbbells, kettlebells, and barbells. Of these, the premier exercises are the “compound” exercises, which use multiple muscles in unison, often along a fundamental movement pattern. These include squats (back or front, depending on where the weight is resting), deadlifts, presses, and weighted versions of bodyweight exercises such as pull ups.
Pros: Weight training is generally associated with building strength, often considered the “foundational quality of fitness and athleticism” in sports science. It can also be adjusted to improve speed and endurance; to raise the metabolism and in doing so, burn fat; and, as popularized by Schwarzenegger and other famous bodybuilders, build muscle. Whatever one’s fitness goals are, weight training can definitely be tweaked to help attain them. It is even possible to buy weights for the home.
Considerations: While buying weights to use at home can be a good long-term investment, one has to deal with the immediate cost, as well as storage, and not disturbing the neighbors.
Going to a gym is generally the more popular option. Public gyms are quite affordable to train in and the gyms in NUS are free for students and staff, but often have space constraints. Private gyms generally offer better facilities and more equipment, as well as a far more consistent experience (due to not having to fight for space and equipment with as many people), but do cost a membership fee that typically ranges around $90-$110.
It can also be easy to get lost when trying to plan what to do to train for your goals, and how the exercises should be done. Thus, it is also worth either hiring a personal trainer and/or reading up on what a good program to start would be. Popular and effective starter programs include Stronglifts 5×5 and Starting Strength.
- Dance
How it Works: Dancing is a worldwide expression of art through physical movement which is in accompaniment to music. This kind of vigorous activity is not only fun, but can be an excellent source of exercise. Dance studios offer classes all around the island, and if purely for enjoyment, one can dance anywhere or at home.
Pros: Dancing is thoroughly enjoyable, and is a skill that can go on to impress anyone from friends and classmates in the ballroom or in CCAs to the nightclub or festive occasions. For those who find it a hobby, it can be done anywhere—and is a frequent style of performance which many have come to love.
Considerations: Dance can be scary to those who are new to it, and it can be tough to know where to begin. Looking up a studio’s class packages or foundational dance courses is an excellent place to start. In terms of cost, dance is relatively affordable as well; classes range from $8-$10 for contemporary dance, though fees will certainly vary among the different styles.
It is important to remember that Dance was originally designed as a performance art—there is a very high ceiling for the amount of skill it may take to execute a dance routine, and it does require consistent effort to get good at it. The purpose of progressing in a dance routine is focused on artistry and technical expertise just as much as on athleticism.
That said, if you’ve had experience before and want to try it out for exercise, it can be a great way to keep fit—and for newcomers, it can be an enriching hobby to get into!
- Spin
How It Works: Spin classes are group classes where an instructor takes the class through a workout on exercise bikes. There are multiple studios throughout Singapore that take students through classes ranging from 45-60 minutes. Don’t underestimate the short class times, however—these high intensity workouts will work through your energy systems and bring you through an exhausting exercise session.
Pros: Spin class is relatively easy to pick up in technical skill, being riding a stationary bike. The high intensity nature of these workouts can help to burn fat, boost cardiovascular capacity, and increase the metabolism. Training together in a group also helps to spur even the newcomers onward, and brings in an added element of teamwork to complete the workouts together. Music and dark ambience also contribute to making it more fun, as are the personalities of the encouraging trainers. Finally, as these workouts are low-impact, they’re friendly to the joints and connective tissues that can take a beating with higher-impact exercise.
Considerations: The intensity of these workouts can take some getting used to for newcomers who are unaccustomed to this level of anaerobic intensity. Having a good instructor will not just facilitate a great workout, but will also help newcomers to keep up with the rest of the group. A subscription to a spin studio can cost about $50 for 2-4 classes in a month, meaning that those who want to have frequent workouts would have to pay more.
- Sports
How It Works: From basketball and soccer to bouldering and ultimate frisbee, from kayaking and swimming to cross country and track & field, there are a huge variety of sports which function as a means to improve health and athleticism, while acting as a fun and competitive activity to learn. NUS has such sports CCAs to cater to various athletic goals, skills, and interests. You might have experience playing these sports outside of school, or in your previous days! Many sports also have a varsity team both in and out of NUS, for which the entry process differs among the numerous sports, but contacting the sporting committees is an excellent place to start.
Pros: Sports can appeal to the competitive, spurring development in skill and in athleticism to perform better. Team sports can foster bonds between teammates and even lasting friendships, and even individual sports can have a vibrant, supportive community to encourage each other on. Many sports are also fun to develop as a hobby, even amongst those who don’t wish to be competitive, and can be an enjoyable and healthy form of exercise.
Considerations: Most sports do require technical skill and knowledge of some kind, as well as a group of teammates to practice with or against. Newcomers will often need a good coach or seniors to show them the ropes as well as bring them through the rules. Such lessons and practices may cost money to pursue, whether renting equipment or getting a coach’s help.
As in dance, a performance art, the emphasis on sports practices is just as much an increase in specific technical skill as it is on athleticism, depending on the sport. Thus, people who don’t have an interest in the sport itself, but want to get fitter, might want to consider other options.
In spite of these considerations, for those who want a less intense form of exercise and are interested in the sport, it’s a perfectly viable option to engage in it at a recreational level, especially with other like-minded individuals, and put less emphasis on athletic and technical improvements.
Where to next?
These are only four common ways to start an exercise habit. Some would prefer recreational jogging or swimming, whilst others might go hiking and walking. Others may look for something similar to weight training, but prefer bodyweight exercises—some may even find themselves gravitating to gymnastics. Ultimately, the most important thing is not to find the perfect form of exercise; it is to find a physical activity, one you can enjoy and stick with to maintain and improve your physical and mental health. Now get out there, and remember to have fun!