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Not only is swimming a fun way to work out, it is also a vital skill for survival PHOTO: ORANGE ROOM ASIA Eight percent of adults do not know how to swim, and while it may appear daunting at first, swimming is not only an essential survival skill, but can turn out to be lots of fun as well! The key, it seems, is to familiarise yourself with water first, and to be comfortable in your new environment. In this episode of The Better Show, host Cheryl Tay (@cheryltaysg) and actor/host Das (@dasdyl) take us through 10 reasons why we should start swimming. 1. It’s a full body workout Whether it be a few casual strokes in the pool or a full-on butterfly, swimming uses all the muscles in your body. This might be why you always feel extra tired after swimming but fret not, that’s an indication of a good workout clocked. 2. Lower risk of injury Being in the water gives you buoyancy, allowing you to float through your exercises and taking pressure off your joints. Also, your legs will be kicking away to help you stay afloat and that means lower risk of injury as there will be no impact with the ground. PHOTO: ORANGE ROOM ASIA 3. Works your lungs, keeps the heart healthy Swimming is a good way to build lung capacity and strengthen your heart. 4. Increases survival chances in the sea In the unfortunate event that you fall into the waters, being able to swim will lower your chances of drowning. 5. Able to look out for each other easier If you’re having trouble staying committed to your exercise routine, having a friend by the pool to keep tabs on you might help you to stay on task. 6. Pretty swimwear choices available An opportunity to attract a literal pool of fans. PHOTO: ORANGE ROOM ASIA 7. You won’t get lost at a pool For those of you who are terrible with directions, swimming keeps you within four walls. No GPS? No problem at all. 8. You can impress someone you have your eye on When that special someone has been swimming through your mind all day, it’s time for you to swim through theirs. 9. Helps to keep you cool on a hot day Especially in sunny singapore where the weather can be crazy hot, dipping yourself into a pool of chilly waters will help you stay refreshed. 10. Gives you a nice tan Swimming is the ultimate trick to tan without having to bake in the hot sun. Stay cool in the pool and let the sun do its magic! PHOTO: ORANGE ROOM ASIA The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay ​to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming. #SportPlusSG #OrangeRoom #Swimming

Learn how to improve your freestyle swimming stroke, the most efficient stroke of all swimming styles PHOTO: ORANGE ROOM ASIA Did you know that in swimming, the freestyle is the most efficient stroke among all swimming styles? That is because it has a distribution of 80/20% upper body utilisation compared to breaststroke which has 50/50%. In thie episode of 'The Better Show', host Cheryl Tay talks us through how you can improve your freestyle with actor/host Das - whether for leisure or if you ever intend to take part in an aquathlon or triathlon at some point. This is useful in a triathlon because it means you save the legs on the swim for the bike and run later. Freestyle Technique 1. Body Positioning The ideal body position for the freestyle in swimming is to be horizontal, with your body parallel to the surface of the water. Keep your head down in a neutral position, with eyes looking down at the bottom of the pool. Engage your core to keep your body straight, lifting the stomach and keeping your body high in the water. Keep your feet high on the surface and avoid letting it drop or it will cause drag and slow you down. PHOTO: ORANGE ROOM ASIA 2. Arms Position: Catch, Pull, Push, Recover Next up is the position of your arms. There are four phases: the catch, the pull, the push and the recover. In the catch, your fingertips should be pointing at the bottom of the pool, with palms facing back and elbows high. As you are pulling, try not to drop the elbows as you push the water towards your head. Finish the whole pull cycle past your head, bringing your arm out of the water, then recover with your shoulder and elbow. Rotate your shoulder forward as you prepare to enter the water again. PHOTO: ORANGE ROOM ASIA 3. Develop an Effective Kick Your legs play an important part in propelling you through the water. To develop an effective kick, remember to do so from your hips. Keep your legs together, point your toes, keep the ankles soft. Drive from the hips, and do not bend your knees too much as you kick. As you kick, your heels should come out of the water. PHOTO: ORANGE ROOM ASIA The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay ​to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming. #SportPlusSG #OrangeRoom #Swimming

The benefits of using different environments as part of your running training PHOTO: ORANGE ROOM ASIA Are you tired of running the same routes over and over again? In this episode of The Better Show, host Cheryl Tay (@cheryltaysg) and sports presenter John Yeong (@thejohnyeong) take you through seven ways in which you can use your environment to improve your running training. 1. Trail Running Not only is trail running a good change of scenery if you've only been doing city runs thus far, it is also a great way to develop balance and build strength. Did we also mention that you will feel like you are going on a mini adventure and are less likely to get bored? It is also the perfect way and time for you to reconnect with nature, and trail runs are also not as hard on the body as pavement: Where in Singapore? MacRitchie Reservoir, Tampines Eco Green, Green Corridor PHOTO: ORANGE ROOM ASIA 2. Slopes Running up slopes, otherwise known as hill training, builds muscular endurance and muscle strength, simply because of the muscles in the body that this activity engages in order to propel your body up the slope. Just think of this as resistance training to become a more powerful runner, as you will need to engage core muscle groups, and particularly your quads when running uphill. Where in Singapore? Benjamin Sheares Bridge, Southern Ridges, Mount Faber, Fort Canning Park, Bukit Batok Nature Park, MacRitchie Reservoir PHOTO: ORANGE ROOM ASIA 3. Stairs Stairwork greatly improves your heart health if done correctly. Some have also made this a regular part of their weight loss programs as it is one of the most effective ways to increase your heart rate, and also improve your aerobic capacity. If you are doing longer flights of stairs or taller buildings, this could also be a good way of training your mental game as well. Where in Singapore? Benjamin Sheares Bridge, HDB Blocks, Marina Bay Financial Centre PHOTO: ORANGE ROOM ASIA 4. Grass Arguably the greatest benefit of running on grass is that it is a soft surface which helps to greatly reduce injury risk while running. Low impact running is also good for muscle and joint strengthening, allows you to focus on what truly matters which is your running form, and the uneven terrain also improves balance. Most elite runners spend a huge time running on grass than on roads, so as to keep their bodies in tip top condition for races. Where in Singapore? Any Stadiums or Parks PHOTO: ORANGE ROOM ASIA 5. Gravel Running on gravel engages your quads, glutes, calves and core and helps to stabilise muscle groups not often worked while reducing the force of impact for your running stride. These are also great terrains for recovery runs as they are lower impact than running on roads and concrete. Where in Singapore? Bedok Reservoir, Windsor Nature Park 6. Aqua Running Aqua running or aqua jogging is regularly used in rehabilitative work with athletes, and also in increasing resistance during training. Not only does it help with your cardio output and improve your running posture, many believe it is a more effective way of training as it offers better results for less work. It is also ankle friendly and knee friendly, for those who are looking to return to running after a period out with injury. Where in Singapore? Any swimming pool PHOTO: ORANGE ROOM ASIA 7. Treadmill Running Treadmill running reduces impact and also allows you greater control of your run, particularly if you are not an experienced runner. Many have also used it for race simulations, as well as in weight loss programs, as it has been proven to be an effective mode of training, and keeps motivation levels high. It is also a great running option in times of bad weather. Where in Singapore? Singapore Sports Hub, Fitness First Gym, Virgin Active Gym, Condominium facilities The Better Show is a series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming. #SportPlusSG #OrangeRoom #Running #SgRunners

6 benefits of cycling, and 3 tips for beginner cyclists to enjoy your ride Image credit: Orange Room In a time where travel is restricted, it wouldn't be surprising if you noticed more cyclists on the roads. In fact, multiple news reports have documented a global shortage of bicycles which started from 2020 during the first lockdowns of the COVID pandemic, which has carried over to 2021 due to its an increase in demand and popularity. If we are to think of it, it is not difficult to figure out why cycling is such a popular sport for both individuals and families. Apart from its well documented health benefits, it is also less strenuous than running with no direct impact with the ground. In this episode of The Better Show, host and triathlete Cheryl Tay continues her chat with Claire Jedrek, to find out more about the lesser known benefits of cycling and more cycling tips for beginners in Singapore. So what are some of the already well known benefits of cycling? Here are a few that we could think of: 1) Low Impact with less strain on the joints 2) Uses all major muscle groups 3) Life Skill - you never forget how to cycle 4) Builds strength, stamina and aerobic fitness 5) A fun way to socialise and keep fit 6) Can be used as a mode of commute Now that we've shared a list of the common benefits of cycling, you may be wondering what are the reasons that Claire likes the cycle. In this episode, Claire shares her favourite reasons for hitting the roads on a bicycle. Image credit: Orange Room i. Form of Mediation - Claire says she likes to use cycling to zone out, as it's a chance where she can choose not to look at her phone, and just focus on the road ahead without thinking about anything else ii. It is also Super Fun - Claire has learned more about Singapore while cycling, as she travelled to all the smallest lanes of Singapore and all the hills as well - it's quite a bit of a history tour of the country! Tips for New Cyclists It is recommended to do a minimum of 150 minutes of cycling split over 2 to 3 times a week 1) Get A bike fit when you get a new bike Even if you are getting a basic bicycle, it is good to get your measurements done as it will save you a lot of unnecessary back pain and other aches due to a poor fit 2) Know the basics, tire pressure, how to pump your tires You don't need to know how to change a wheel necessarily, but it would be great to know how to pump your own tires. To find out what some of the cycling essentials are, read our article here . Image credit: Orange Room 3) Have your mobile phone and bring sufficient water when you ride Your mobile phone is important just in case you are stranded or in a situation where help is required 4) Hydrate lots the day before you ride A good hydration regime means you do not only drink up when you are feeling thirsty, but you should hydrate from the day before intense activity right through to after your activity 5) Explore Singapore on your bicycle Enjoy the beautiful sights of Singapore, and wear the lenses of an explorer. There are many beautiful sights that you wouldn't usually notice when you are just shuttling between office and home Image credit: Orange Room For each episode of The Better Show, Orange Room is giving away $50 cash to one lucky winner, as their way of supporting your fitness journey. All your names will also go into the grand draw of $1,000 cash at their year end celebration! The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming endeavours. #SportPlusSG #Cycling #CyclingTutorial #CyclingTips #CyclingForBeginners

Oakwood Premier AMTD Singapore rolls out the ultimate pitstop for all cyclists Image via Oakwood Premier AMTD 2 October 2021, Singapore - The current pandemic situation has seen an increase in the number of cyclists in Singapore due to the closure of travel borders. With this in mind, Oakwood Premier AMTD Singapore has recently rolled out a Bike & Chill package, capitalising on its prime location situated right at the end of the Marina Bay and East Coast Park connectors. Available from now till 31 December 2021, get your pedals on the overnight stay experience priced from SGD $270++ per night. Whether it be clocking the miles for experienced riders or a leisure cycling adventure with friends and family, the package is enhanced with bike privileges including a Bike and Chill bundle pack of vouchers and complimentary bicycle parking in an allocated bicycle shed. Topping it off is a choice between a one-way bike transfer for your trusty bikes or dining credits worth SGD $70 for dining at contemporary dining restaurant, SE7ENTH. Image via Oakwood Premier AMTD With an extensive array of elegantly furnished apartments to choose from, recharge after an action-packed day out and lounge to complete ease with your bikes safely stowed away in an allocated bicycle shed within the property. Image via Oakwood Premier AMTD Oakwood Premier AMTD has also partnered up with active lifestyle tenants located within the same mixed-use development of Downtown Gallery. With cycling concept stores all around, the Bike and Chill bundle pack that comes alongside every stay package booked will feature vouchers from tenants including cycling wear shop A-Cycle as well as active lifestyle concept store The Big Country, to pump up your cycling gears. The Bike and Chill stay package features the following inclusions: Overnight accommodation in your preferred apartment category A choice of SGD $70 dining credit or one-way bike transfer (up to two bikes only) Bike and Chill bundle pack: vouchers from A-Cycle and The Big Country Bicycle parking in an allocated bicycle shed Uncapped utilities Round-the-clock concierge and technician services Access to outdoor infinity pool and fitness centre For reservations and enquiries, please visit: https://www.oakwood.com/offers/premier-singapore-bike-and-chill #SportPlusSG #OakwoodPremier #BikeAndChill #Staycation #Cycling #Retreat

A beginners' guide to Road Cycling techniques including looking over the shoulder, slalom, cornering and braking PHOTO: ORANGE ROOM ASIA If you are new to road cycling, or know of someone who is looking to pick up the sport, here are 5 basic skills that will help you become more confident in your ride. In this first episode of The Better Show, hawker hunk Walter Tay learns the basic techniques for beginner cyclists in order to build greater confidence in road cycling. Host and triathlete Cheryl Tay talks him through the following cycling techniques, provided by Eugene Lee, principal of the TRI-Factor Academy. 1. Riding in a Straight Line To master the first skill of riding in a straight line safely and confidently regardless of your environment, you can practise this drill. Set up cones in a row about 1 metre apart for each pair, and just practise cycling through them. Remember to: a. Keep your eyes straight ahead b. Shoulders and elbows relaxed c. Keep pedaling d. Where you look is where you will go Progressively as you get more confident you can reduce the distance between the cones to 0.5 metres. or even less than that PHOTO: ORANGE ROOM ASIA 2. Looking over your shoulder while riding in a straight line This skill is used to check for oncoming traffic or any potential danger coming your way. To practise for this skill, you can set up your cones about 5 metres apart, and as you cycle: a. Keep your shoulders and elbows relaxed b. Keep pedaling c. Keep both hands on the handlebars d. Rotate your body slightly when you turn to check e. Turn head and glance 45 degrees backwards Progressively, you want to look over both shoulders in alternating fashion, and hold the glance for a longer duration of time while continuing to cycle in a straight line. PHOTO: ORANGE ROOM ASIA 3. Slaloms The objective is to be able to weave in and out to avoid a small obstacle in your path while maintaining your course of action. To practise this skill: a. Keep your shoulders and elbow relaxed b. Both hands on the handlebars c. Eyes look straight ahead d. Slight lean into the cone Progressively, to increase the difficulty you can reduce the distance between the cones. 4. Cornering This is an important skill in cycling in order to turn efficiently and safely. To practise this drill, remember to: a. Brake before the turn b. Adjust into the correct speed before turning c. Lean into the turn d. Keep the inside pedal up e. No pedaling when cornering f. Always keep your eyes on where you want to go You can start pedaling again once you have completed the turn, with your handle bars aligned. Progressively you want to be able to corner at a higher speed. Remember that you do not turn your handle bars when executing this move while cornering! PHOTO: ORANGE ROOM ASIA 5. Braking It is important to be able to brake and stop effectively and safely. To practise this skill, start from a distance away and pick up speed on your approach. As you pass the first set of cones, start applying your brakes gradually in order to stop between the second set and third set of cones. a. As you are stopping, shift your body weight backwards, or move your bum backwards on the saddle when braking b. Stop with both feet level and pedals parallel to the ground c. Apply both brakes firmly and equally to bring the bicycle to a stop You can then place your foot onto the ground, or simply ride off. Remember to ride safe, and enjoy your road cycling. Good practise makes perfect! For each episode of The Better Show, Orange Room is giving away $50 cash to one lucky winner, as their way of supporting your fitness journey. All your names will also go into the grand draw of $1,000 cash at their year end celebration! The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming endeavours. #SportPlusSG #Cycling #CyclingTutorial #CyclingTips

Educate yourself with important cycling safety tips in order to have a safer ride the next time you head out to cycle on the roads PHOTO: ORANGE ROOM ASIA Cycling on the roads can be a daunting task for those who are less experienced, and also poses significantly higher risks and dangers if you are not familiar with road safety and cycling rules. Whether you are someone who is new to road cycling, or know of someone looking to pick up the sport, here are 5 tips to safe cycling on the roads. In this third episode of The Better Show, beginner cyclist and artiste Jade Seah is here to pick up tips from host and triathlete Cheryl Tay, in order to build greater confidence in road cycling. So here are our 5 tips on how to stay safe when cycling on the roads. 1. Check that your Bicycle Equipment are in Good Working Condition a. Ensure your tires are inflated b. Check that all your bicycle gears and brakes are working c. Wear a certified helmet d. Wear visible or luminous cycling attire or clothing e. Wear covered foorwear f. Use bicycle lights both front and rear PHOTO: ORANGE ROOM ASIA 2. Remember to Observe Traffic Rules a. Always ride on the left side of the road b. Keep a safe distance from the rear of a motor vehicle c. Do not swerve in and out of vehicles in traffic d. Always ride in the same direction as the flow of traffic e. When cycling in groups, cycle in a single file on single-lane roads and during bus lane hours f. Do not cycle on expressways and in road tunnels g. Wearing a helmet is mandatory when cycling on roads h. Do not use mobile communication devices when cycling PHOTO: ORANGE ROOM ASIA 3. Develop Good Bicycle Handling Skills a. Braking b. Balancing c. Riding in a straight line It is most important to have good control of your bicycle not just at high speed but at low speed as well. To learn more about bicycle handling skills, read our beginners guide to road cycling. PHOTO: ORANGE ROOM ASIA 4. Adopt Defensive Riding Skills When riding on the roads, it is crucial to adopt defensive riding skills. For example, call out cues to identify hazards early, and also using the 8 hand signals guide (available in the video) used for: a. Turning Full extend arm in the intended direction, and hold it there to let the vehicle behind you know your intended direction b. Slowing Down Arms to the side, moving it up and down to indicate you are reducing speed or coming to a stop c. Stopping Raise your hand up or behind you. If you need to come to an emergency stop, simply shout "Stopping"! d. Pointing out Potholes Point with your index finger in a circular motion, shouting "Hole" PHOTO: ORANGE ROOM ASIA e. Pointing out debris / gravel / sand Use your palm facing down, and wave at the floor f. Pointing out a speed bump Pointing with your index finger, drawing a line back and forth g. Oncoming Hazard When you see an oncoming hazard, for example a parked vehicle, move your hand behind you on the small of your back and point away from the hazard h. Thank you Lastly when you want to say thank you, just give a thumbs up PHOTO: ORANGE ROOM ASIA When riding in a group, here are some useful cues to call out: A. "Car Back / Front / Left / Right" - used when car is coming from behind, front, left or right B. "Clear" - used when changing lanes C. "On your left / right" - used when overtaking D. "Rolling" - used when you are moving off PHOTO: ORANGE ROOM ASIA 5. Educate Yourself by Working with a Qualified Cycling Coach If you want to improve your cycling skills and take it to the next level, you can educate yourself by working with a qualified coach. One such coach would be Eugene Lee from TRI-Factor Academy. For each episode of The Better Show, Orange Room is giving away $50 cash to one lucky winner, as their way of supporting your fitness journey. All your names will also go into the grand draw of $1,000 cash at their year end celebration! The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming endeavours. #SportPlusSG #SafeCycling #CyclingTutorial #CyclingTips

Artiste and fashionista Jade Seah shares insights on how to better protect your skin when doing sports outdoors PHOTO: ORANGE ROOM ASIA We get it, not every girl wants to doll up. In fact many sporty girls would rather go without make-up because of all the hassle that's involved. But a little protection for our skin can not only help us feel better, but also look better too! So here are six tips from artiste Jade Seah on how you can still both be sporty and look good at the same time. Cycling on the roads can be a very dirty and dusty affair, and the prolonged sun exposure is also very harmful for our skin. So what are some of the ways that we can take care of our face, skin and body, while continuing to enjoy the sport? 1. Wear extra clothing to protect your skin from the sun Extra clothing can come in various forms, but the general idea is to minimise exposure of your skin to the sun. Strongly recommended are arm sleeves, while some additional ideas of what could be used are face masks or cloths to cover your face. Not only does this protect you from the sun, but also from the grime, dust and dirt that comes with an activity like cycling. 2. Apply a lot of sunblock, and re-apply if possible Remember to use sunblock before and during your cycle or sports activity! These can come either in oral form, or applied directly onto your skin, or both. Remember to reapply sunblock every couple of hours too. 3. Remember to cleanse your face after sports and remember to hydrate your skin too Washing and cleansing your face after your cycle or any other sporting activity is a must! This prevents clogged pores and outbreaks. For those who wish to take it a step further, you may consider using a clay mask to clear the gunk, before using a hydration mask as overexposure to the sun dries up your skin. PHOTO: ORANGE ROOM ASIA 4. Use serums to lift and brighten the face This tip is for the ladies, who worry about getting sun spot from overexposure to the sun. This can be applied everyday for those who do not have over sensitive skin. 5. Get creams that help prevent pimples and acne outbreaks A cream like Stieva-A is great, particularly for girls an boys who struggle with breakouts. PHOTO: ORANGE ROOM ASIA 6. Apply deodarant and / or perfume to smell fresh Most of us think that we smell like a bed of roses, but unfortunately we don't so have an extra bottle of deodorant or perfume on hand will come in handy! The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming endeavours. #SportPlusSG #Cycling #SportsVanity #Lifestyle #Beauty #Fashion

A Cycling guide on equipping for beginners who are new to Road Cycling PHOTO: ORANGE ROOM ASIA Ever wondered why cyclists on the road seem to be fully geared up, and curious to find out what each of those cycling gears are for? If you are new to road cycling and wondering what the essential items you need are then you are in luck! In this episode of The Better Show, hawker hunk Walter Tay is back to learn about the essential items he needs if and when he decides to start road cycling. Host and triathlete Cheryl Tay talks him through the following cycling essentials: 1. Helmet It is mandatory to wear a helmet to protect your head while cycling on the roads in Singapore. 2. Sunglasses Used to protect your eyes from the glare of the sun, sunnies are an essential item for all cyclists who plan to cycle across country. 3. Cycling Jersey The material used in most cycling jerseys are made of moisture wicking fabric, which dries really fast and also helps with aero dynamism, aiding you to cycle faster. 4. Cycling Bib Cycling Chamois and paddings are generally used to prevent abrasions, for friction control and moisture management. These provide better comfort for the cyclist while on the road. PHOTO: ORANGE ROOM ASIA 5. Cycling Shoes Cycling Cleats help you to clip onto your bicycle pedal, unlike normal shoes that only allow you to focus on your downward strokes while pedaling. Cycling cleats help smooth out your stroke and improve your overall pedaling efficiency. 6. Bike Computer A bike computer, similar to other fitness gadgets and trackers, provide specific data from your rides to help you monitor your progress and also give useful insights for improvement of your performance. PHOTO: ORANGE ROOM ASIA 7. Emergency Tool Kit A typical Emergency Tool Kit for cyclists would involve a spare tube and CO2 cartridge. These are critical for you to bring on your rides, as you never know what may happen when you are cycling on the roads, with punctured tires a realistic possibility. A single cartridge is enough to fill up an entire tube. PHOTO: ORANGE ROOM ASIA 8. Bicycle Lights Front lights and rear lights are needed for cyclists in order to be visible on the roads, and also for other road users to see you in order to avoid accidents. 9. Cycling Bottle In order to stay hydrated when you go for longer rides, it is important that you bring along a water bottle. Special cycling bottles can be purchased either online or at a variety of sport stores. PHOTO: ORANGE ROOM ASIA Important! : Always remember that it is mandatory to wear a helmet when cycling on the road and no, you don't need underwear when you're wearing the bib. For each episode of The Better Show, Orange Room is giving away $50 cash to one lucky winner, as their way of supporting your fitness journey. All your names will also go into the grand draw of $1,000 cash at their year end celebration! The Better Show is a brand new series brought to you by Orange Room and hosted by Cheryl Tay to help enrich your active lifestyle and empower you with the right skills to help you in your cycling, running and swimming endeavours. #SportPlusSG #Cycling #CyclingTutorial #CyclingTips

Useful tips for everyday runners to reduce the risk of aches and pains or serious injuries PHOTO: SPORTPLUS.SG We bring you more Running Tips with another useful hack that can help you avoid those nasty and unwanted ankle sprains. Need a hint? It's in how you tie your shoelaces. Want to learn how? Just follow these simple steps given by Team Singapore Modern Pentathlete Shermaine Tung : Step 1 : Remove your shoelace from the top and leave one eyelet open Next, instead of having your shoelace go directly across your shoe to the other eyelet, take your shoelace and insert it into the top eyelet on the same side of the shoe to form a loop, leaving about a finger spacing Do the same for the other side. PHOTO: SPORTPLUS.SG Step 2 : After you have done so, take the end of your shoelace of any one side and thread it through the small loop you have created on the opposite side of the shoe. Do likewise for the other side of the shoe, and repeat for both your other shoe PHOTO: SPORTPLUS.SG Step 3 : Complete the process by tying your shoes the way you usually do. This ensures your foot will be kept in place during your run, thus reducing the risk of you turning your ankles and having ankle sprains. You are most welcome! PHOTO: SPORTPLUS.SG #SPORTPlusSG #Running #RunningTips

Tips for wearing clip-in cycling cleats for spin classes PHOTO: SPORTPLUS.SG If you've ever been to a spin class and you're not a regular cyclist, you will probably struggle with putting on a spin shoe. So here's a quick guide on how to put on a pair of cycling cleats or spin shoes when you attend your first spin class. How to wear spin shoes, with Sync Cycle instructor Victoria Louise Drysdale. There are two basic things to sort out when it comes to setting up cleats on your cycling shoes - the angle of the cleat on the sole of your shoe and the fore-aft position of the cleat. More information on this topic is available here on Cycling Weekly, but for the purpose of this article we will focus simply on how to wear a pair of spin shoes with cleats for spin class. PHOTO: SPORTPLUS.SG Step 1: Press on the top of the buckle to loosen the strap Step 2: Pull the strap out in order to adjust Step 3: After adjusting, press the strap all the way in to tighten These steps are necessary so as to ensure that your feet are secure during the ride, and that your safety in general isn't compromised while riding PHOTO: SPORTPLUS.SG After wearing the spin shoes, you will need to clip on your cleats to the cycling pedals leading with the top part of the triangle of the cleat until you hear a clicking sound. To unfasten your spin shoes from the pedals, twist your ankles inwards until they detach from the pedals. #SportPlusSG #Fitness #Tutorials #Spinning #SpinShoes

Improve your workout techniques with our tips and hacks from industry experts PHOTO: SPORTPLUS.SG Getting in a good sweat and feeling tired after any workout is a good thing, but it is only when we execute the right movements that are intended for each exercise where we can reap the full benefits of what an exercise is designed for. In this article, we talk you through the steps on how to do a proper prisoner squat, with specific tips on areas to look out for and what are the common mistakes. Step 1: Start with your knees on the ground, and your hands behind your head Step 2: As you raise one knee off the ground, focus on maintaining your stability without having your hips rise up too much The important thing to take note of here is not to stand up too much, and always to keep that nice half squat position Step 3: Put your knee back down to the ground and repeat with the other leg PHOTO: SPORTPLUS.SG Similar to what you would do in isometric workouts, the ability to isolate certain muscle groups in order to target and work them is a key element to strengthening that particular muscle group. In this case, you want to minimise movement in other parts of your body other than having your knees off the ground one at a time. #SportPlusSG #Fitness #Tutorials #PrisonerSquat