For an outdoor sport that improves your posture and muscle tone while letting you catch up with friends, golf is it. Instead of signing up for pricey club memberships, book your golf rounds via Green Golf, a new mobile app. The one-stop resource partners golf courses like Tering Bay Golf & Country Club in Changi Village and Palm Resort Golf & Country Club in Johor – all located within an hour’s drive – with rates from as low as $10. The app also lets you rent equipment and sign up for lessons. Children from eight to 16 years old can play at no extra cost. Download Green Golf for free on App store or Google Play.
For an outdoor sport that improves your posture and muscle tone while letting you catch up with friends, golf is it. Instead of signing up for pricey club memberships, book your golf rounds via Green Golf, a new mobile app. The one-stop resource partners golf courses like Tering Bay Golf & Country Club in Changi Village and Palm Resort Golf & Country Club in Johor – all located within an hour’s drive – with rates from as low as $10. The app also lets you rent equipment and sign up for lessons. Children from eight to 16 years old can play at no extra cost. Download Green Golf for free on App store or Google Play.
What’s a One-rep Max?
A one-rep maximum (1RM) is the most weight you can lift once with proper form for a specific exercise. “Once you know your strength capacity, you can work out to meet specific goals,” says Matthew Staver, the founder of Blueprint Health Studio in the US.
So if you wanted more muscle tone, you would do eight to 15 reps of a weight that’s between 55 and 70 percent of your 1RM for any strength move, Matthew says.
When it comes to finding your 1RM, never try it solo, he warns. Ask a trainer to spot you so you load the bar correctly, nail your form and avoid hurting yourself. Matthew, who’s trained everyone from newbies to top athletes on 1RM lifts, advises starting with the squat, because it’s one of the safest power moves.
Warm up with air squats, then pyramid up. “Begin with a heavy weight that you can do three to five reps with, then rest for four to five minutes to fully recover,” he says. “Add 2kg to 10kg to the bar and go again for two or three reps.” Your last one or two reps of each set should be difficult, not impossible. Repeat that process until you can manage only one good squat.
“If you want more, give more.”
Jeanette jenkins, celebrity trainer and creator of thehollywoodtrainerclub.Com, via twitter @jeanettejenkins
