16/3/2017 0 Comments
The importance of hydration
Water plays an important role in exercise, especially for thermoregulation. Inadequate hydration or dehydration not only affects performance, but also causes serious health complication or even death, if not managed properly. In Singapore’s hot and humid weather, the risk of dehydration through sweat loss during exercise is even more significant. Fluid loss of 3%-5% of body weight results in cardiovascular strain and impaired function to dissipate heat. Collapse is likely at 7% loss. 
Here are several tips on combating dehydration during exercise
The guidelines for proper hydration are shown below 
 Greenleaf, J. E., & Harrison, M. H. (1986). Water and electrolytes.
 Sports Singapore (2017, March 16). Safety Resources & Useful Links. Heat Disorders Prevention Guide. Retrieved from https://www.sportsingapore.gov.sg/sports education/sports-safety/safety-resources-and-useful-links
15/3/2017 0 Comments
1) Decide on the exercise, number of sets, loads, reps to be performed.
2) Keep the reps the same for every set.
3) Perform ascending sets for the first part before doing descending sets during the second part.
4) Rest time should be minimal. Rest time can be more for the first part and kept to a minimal for the second part to achieve the effects of a drop set. Rest times can be adjusted accordingly to the difficulty level dictated in (1).
Exercise: Back squat
Number of sets: 11
Loads: Bodyweight -> unloaded bar squat (20kg) -> 40kg -> 50kg -> 60kg -> 70kg -> 60kg ->50kg -> 40kg -> 20kg -> bodyweight
Reps: 10 reps/set
3) The load for the heaviest set should be not be your 10RM as you would not be able to perform them. Instead, find a load around your 15RM.
4) Additional warm-up is not necessary as it is covered during your lighter sets.
5) Rest time < 20-30s. Minimal rest for the descending sets - perform like drop sets.
All information presented on this site is meant for general purposes. It is not meant to replace health and medical advice from healthcare professionals.
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