When Darren Blakeley says 'work up a sweat', he means it in the most literal way. Exercise, he believes, should be done outdoors - even in scorching Singapore.
The 41-year-old Kiwi, who is the conditioning coach for the Singapore rugby team, runs a fitness company called UFit (Urban Fitness) here.
The company motto, after all, is 'Getting fitter, leaner and stronger in the beautiful parks of Singapore'.
He and his two trainers - Penny Mulholland (who demonstrates the exercises on this page) and Sharon Poh - conduct hour-long workout sessions at the Botanic Gardens, Fort Canning, Kent Ridge Park and East Coast Park. The classes, which can accommodate four to eight people, begin with a 10-minute warm-up and move into dynamic and static exercises that build and tone muscles as well as enhance cardio fitness.
The trainers make use of what is commonly found in parks - stairs, slopes, benches - and Flex Bands.
Flex Bands are rubber loops that come in three widths to provide varying levels of resistance, and are priced from $10 to $30. They are available from UFit.
UFit workouts: $30 for a one-time trial session; $240 for a 12-session package; joining fee of $130 (with two T-shirts, two Flex Bands and one skipping rope). E-mail UFit at info@ufit.com.sg.
CROSS WALK ON STAIRS
What it works: Glutes, quadriceps and hamstrings. It also improves coordination.
How to do it: Using a set of stairs of at least 20 steps, stand with your right side facing the stairs. Place your right foot on the second step and climb onto it. Repeat this till you get to the top. Repeat with your left side facing the stairs.
Beginners should start with 10 steps, aiming for five climbs on each side. If that becomes easy, aim for 20 steps.
What it works: Glutes, quadriceps, hamstrings, shoulders and arms.
How to do it: Step on a Flex Band with your right foot and holding the other end with your right hand, elbow bent slightly less than 90 degrees and palm around ear level.
Squat as low as is comfortable, maintaining good posture particularly in the lower back. Return to start position with your weight on your heels and push the band above your head.
Start with five repetitions per side and work up to three or four sets of 10 reps per side. You can also increase the intensity by switching to a thicker Flex Band or looping it around both feet.
How to do it: Start from a side plank, resting on your right side. Lift your body so that you make contact with the ground with only your right elbow and the outer edge of your right foot. Increase the intensity by straightening your right arm.
When you are able to do this easily, up the challenge by lifting your left leg too. Hold the pose for as long as you can and do it on both sides.
This article was first published in Urban, The Straits Times on Aug 7, 2008.
