Executive endurance: Efficient endurance exercises for busy executives

11 April 2018
Active Health


office wellness Executives will be glad to know that there are exercises out there that can help help them go the distance with maximum efficiency. Photo: Sport Singapore

Marathon runners epitomise endurance but for most executives, completing a marathon is not on their agenda. Most of us believe we simply do not have the time to devote ourselves to training up our endurance. Well, you might be glad to know that there are exercises out there can help help us go the distance with maximum efficiency.


High Intensity Interval Training (HIIT)

Treadmill, swimming, or a stationary bike? Whatever suits your fancy.

1. Start at a moderate pace for a minute.

2. Once you’re warmed up, shift your gears by increasing the pace until you hit what you feel to be about 90% of your maximum heart rate.

3. Continue working out at this rate for 15 - 20 seconds, then slow down to your original pace.

4. Take a one-minute break, and repeat for another 15 - 20 seconds.

5. Be sure to stretch and cool down thoroughly for at least 5 minutes.



These exercises are a little bit of a cross between a jump and a push-up.

1. Start in a standing position and then drop to squat, followed by a quick kicking of your feet backwards — you’ll find yourself in a push-up position.

2. Do a quick push up, and in one smooth motion, tuck your legs back in and jump back to your feet.

3. For more difficulty, quicken the pace of each of the above steps.

4. Do 5 - 10 burpees.



six pack exercise Photo: Sport Singapore

A simple exercise to help you work out using your own body weight - planking helps train your core muscles for better posture.

1. Adopt a push-up position, with your feet at hip-width distance apart. Your torso should be off the floor.

2. Now hold your position for half a minute.

3. Hang on for one minute, then two minutes, and beyond.

4. You can modify your planks by placing your forearms, instead of your palms, on the floor.


Tuck jumps

To increase the power in your legs and body, make sure to do these tuck jumps regularly.

1. Stand with your feet shoulder-width apart.

2. Keep your hands by the side and do a slight squat before you jump up, tucking both knees into your chest as you do so.

3. The moment your feet land on the ground, do another tuck jump.

4. Complete 15 - 25 reps.



Bodyweight exercisesPhoto: Sport Singapore

An exercise move that can be performed anywhere, and at any time, without the need for excessive equipment.

1. Lie face down with your palms on the ground.

2. Begin by keeping your core muscles contracted and body straight, with your hands placed slightly wider than your shoulders.

3. Now, slowly lower yourself to the ground with bended elbows.

4. Push yourself up with your chest and arm muscles, without using your lower body.

5. Do 5 - 15 reps.


Calf raises

Taking the time to strengthen your calves will provide you with more than just toned legs – exercising your calves will also ensure proper skeletal alignment.

1. Stand straight and lift yourself up onto your toes. As you do so, you will be contracting your calf muscles.

2. Hold it there for 1 - 2 seconds before lowering yourself back to the ground.

3. Do this for 20 - 25 times per set.


These exercises are just the tip of the iceberg when it comes to exploring how you can maximise your endurance training for a busy calendar, so get started now because every bit counts.

To find out more about how you can take ownership of your health, sign up for a FREE experiential onboarding session at the Active Health lab. Guided by Active Health experts, you will receive an assessment of your current health and fitness level. From there, our experts can customise exercise and wellness programmes that suit your lifestyle.


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