Ever walked out of the gym wincing at the slight twinge in your knee? Chances are, you may have pushed yourself too hard on the treadmill or in that group exercise class. If so, the knee will probably recover in a few days.
However, you may be getting to a stage in life - blowing out 50 candles on a cake is a clear signal - when the joints are not as strong as they used to be.
If you are still reluctant to hang up your workout gloves, you may want to check out the Bodyvive workout at Fitness First. Launched in April by the fitness chain, the low-impact workout is suitable for everyone - especially those in their 50s and 60s.
Rodney Khoo, group exercise manager at Fitness First, says Bodyvive suits older folks because it reduces the risk of joint injury.
In fact, he thinks it is a great alternative for those who enjoy the bonhomie of a group workout but can't handle the intensity of a high-impact one.
While many of the exercises are not new, most of them are modified to eliminate the impact factor. Plus, rubber bands are used to provide added resistance on some exercises.
Khoo says the hour-long class - he estimates it burns around 400 calories if you do it with some vigour - is good because it has options for those who can't keep pace with the movements.
'You still do the movements but you can control the range of the movements to suit your body,' he says.
To test his claims, Urban got businesswoman Careen Lee, 51, to try out the workout. The avid fitness buff gave it the thumbs up, saying: 'It was a good workout and I didn't feel any soreness later.'
Here, she demonstrates some of the exercises.
If you are keen to try this workout, call Fitness First on 6732-4111. Membership charges apply.
SINGLE LEG SQUAT
What it works: Thighs and buttocks
How to do it: Stand with your weight on the right leg. Your left leg is in front with knee bent slightly and toes touching the floor. If you prefer, you can hold something up with both hands to improve your balance. Bend your right knee as much as you can and slowly return to start position. Do two sets of eight repetitions for each leg.
How to do it: Stand with a rubber band held under your feet, bend the knees slightly and bend forward from the waist, holding the handles at waist height. Without moving any other part of the body, straighten your arms until you feel your triceps flexing. Do two sets of eight repetitions.
How to do it: Stand with a rubber band held under your feet, holding the handles by the sides of your waist. Step out sideways with the right foot while maintaining the tension on the band, then bring the left foot next to it. Do four sets of eight repetitions with each foot.
This article was first published in Urban, The Straits Times on Jun 12, 2008.
