Singapore Fitness Calculator

Fitness Calculation Scenarios

Singapore Physical Activity Guidelines

• Adults (18-64): 150 minutes moderate or 75 minutes vigorous activity weekly
• Muscle Strengthening: 2 or more days per week
• Older Adults (65+): Same as adults plus balance training
• Children (5-17): 60 minutes daily moderate to vigorous activity
• Sedentary Behavior: Limit prolonged sitting

Calorie Burn by Activity (per hour, 70kg person)

• Walking (5 km/h): 280 calories
• Jogging (8 km/h): 560 calories
• Running (12 km/h): 840 calories
• Cycling (moderate): 480 calories
• Swimming: 400-700 calories
• Gym Workout: 300-500 calories
• Badminton: 350 calories
• Yoga: 200 calories

Heart Rate Zones

• Maximum Heart Rate: 220 - age
• Fat Burning Zone: 60-70% of max HR
• Aerobic Zone: 70-80% of max HR
• Anaerobic Zone: 80-90% of max HR
• Red Line Zone: 90-100% of max HR

Body Composition Guidelines

• Men Body Fat: 10-20% (healthy range)
• Women Body Fat: 16-25% (healthy range)
• Muscle Mass: 40-50% of body weight
• Bone Density: Maintained through weight-bearing exercise
• Visceral Fat: Keep below 10% of total body fat

Fitness Assessment Components

• Cardiovascular Endurance: 12-minute run test
• Muscular Strength: 1-rep max tests
• Muscular Endurance: Push-up and sit-up tests
• Flexibility: Sit-and-reach test
• Body Composition: BMI and body fat percentage

Exercise Intensity Levels

• Light Intensity: Can sing while exercising
• Moderate Intensity: Can talk but not sing
• Vigorous Intensity: Can only say a few words
• RPE Scale: Rate of Perceived Exertion 1-10
• Talk Test: Simple way to gauge intensity

Popular Fitness Activities in Singapore

• Park Connector Walking/Cycling: Extensive network
• Swimming: Public pools and beaches
• Badminton: Popular racquet sport
• Gym Workouts: Fitness centers and home gyms
• Yoga/Pilates: Mind-body exercises
• Running: Marina Bay, East Coast Park

Fitness Facilities in Singapore

• ActiveSG Gyms: Affordable public fitness centers
• Swimming Complexes: Public pools island-wide
• Sports Halls: Badminton, basketball courts
• Fitness Corners: Outdoor exercise equipment
• Park Connectors: 300km+ cycling/walking paths

Workout Planning Principles

• FITT Principle: Frequency, Intensity, Time, Type
• Progressive Overload: Gradually increase difficulty
• Specificity: Train for specific goals
• Recovery: Allow adequate rest between sessions
• Variety: Prevent boredom and plateaus

Nutrition for Fitness

• Pre-Workout: Carbohydrates for energy
• Post-Workout: Protein for muscle recovery
• Hydration: Water before, during, after exercise
• Timing: Eat 2-3 hours before intense exercise
• Supplements: Consider protein powder if needed

Exercise Safety

• Warm-up: 5-10 minutes before exercise
• Cool-down: 5-10 minutes after exercise
• Proper Form: Learn correct technique
• Listen to Body: Stop if experiencing pain
• Medical Clearance: Consult doctor if health concerns

Technology for Fitness

• Fitness Apps: Workout tracking and guidance
• Wearable Devices: Heart rate and activity monitoring
• Online Classes: Virtual fitness instruction
• Fitness Games: Gamified exercise experiences
• Social Platforms: Community motivation and support

Common Fitness Mistakes

• Too Much Too Soon: Rapid progression leading to injury
• Skipping Warm-up: Increased injury risk
• Poor Form: Ineffective and dangerous
• Ignoring Rest: Overtraining syndrome
• Unrealistic Goals: Setting up for failure

Motivation Strategies

• Set SMART Goals: Specific, Measurable, Achievable
• Track Progress: Keep exercise logs
• Find Exercise Buddy: Social accountability
• Reward Milestones: Celebrate achievements
• Variety: Keep workouts interesting

Special Populations

• Pregnancy: Modified exercise guidelines
• Diabetes: Blood sugar monitoring during exercise
• Hypertension: Avoid high-intensity isometric exercises
• Arthritis: Low-impact activities preferred
• Obesity: Start with low-impact exercises

Seasonal Considerations

• Hot Weather: Exercise early morning or evening
• Rainy Season: Indoor exercise alternatives
• Haze Periods: Avoid outdoor activities
• Holiday Seasons: Maintain routine with flexibility
• Air Quality: Check PSI before outdoor exercise