Showing posts with label sports. Show all posts

The interval training 2

ok, now its my time to give some comment on ''interval training''.

Interval training actually it just like normal cardio exercise...for examples : jogging, swimming, jumping, basketball, football...ects. as long as the training is leveling up ur heart beat rate.

Yeap, there is a measurement of ur body exertion range with the scale of 1 to 10. 1 will be the activities tat u can do it everytime n everyday , while 10 will make u to shout out ''omg..stop it stop it, i cant withstand few sec more!''. 5 or 6 will be ur normal exertion / recovery portion. If you guys can get to exertion portion in 8 / 9...tats high intensive interval training (HIIT).

Actually,we shud do more abt HIIT..why?
according to the research, the calories burning is more for HIIT.

HIIT is not recommended for novice exercises. It puts a high demand on your body, and if you’re not used to exercising, you can increase the possibility of getting injured. If you have high blood pressure, heart disease, or joint problems like arthritis. (but i believe, HIIT is just a no sweat training for u)

OK, let go to the routine for HIIT:

If you’re just starting doing cardio, don’t attempt HIIT yet. Work up so you can do your cardio of choice for 20 minutes.When you’re just starting HIIT, it’s best to go with 2 minutes of high intensity, alternated with 2 minutes of recovery (lower intensity or rest), for 10-20 minutes total. (be patient...)

ALWAYS WARM UP FIRST AND COOL DOWN AND STRETCH AFTER!


For example:
Run fast 2 minutes
Run slow or walk 2 minutes
Repeat until you reach 10-20 minutes total

Cycle fast 2 minutes
Cycle slow 2 minutesRepeat until you reach 10-20 minutes total

As you get used to doing HIIT, reduce the intervals to 1 minute each!!

You can also do pyramids, for example:
Cardio fast 1 minute
Cardio slow 2 minutes
Cardio fast 1 minute
Cardio slow 1 minute 30 seconds
Cardio fast 1 minute
Cardio slow 1 minute
Cardio fast 1 minute
Cardio slow 30 seconds
Cardio fast 1 minute
Cardio slow 1 minute
Cardio fast 1 minute
Cardio slow 1 minute 30 seconds
Cardio fast 1 minute
Cardio slow 2 minutes
Cardio fast 1 minute
(and i recomment u to do ur very fast in ur last boast!)

The routine is very flexible, u can substitube the distance instead of time, (change 100meters to 200meters, just remember follow the 'rhythm' : high intensity > low intensity > high > low > high > low > ... ... ... as long as the high intensity at 8 or 9 exertion portion while low intensity at 5 or 6 exertion portion.


Now...pick ur favourite cardio activity and HIIT it!!!

it is more fun tat u having sports with ur friends^^
life

The interval training 1

Interval training is a powerful tool for novice exercisers and accomplished athletes alike. Here's how it works. By Mayo Clinic staff
Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.

What is interval training?
It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.
Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?
Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:
-You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
-You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
-You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
-You don't need special equipment. You can simply modify your current routine.

How will my muscles respond to interval training?
During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?
Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.
If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you'll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration.

Does interval training have risks?
Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.
Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.
sports

The FIFA World Cup 2010

Ok..i can feel the world cup heat although i am not football fan and i am even not really 'chase' on EPL. I do not know deeply in football, so just give some personal view on this post...

Hmm..personally, i feel the most exciting is the open ceremony somemore South Africa is the host for FIFA World Cup 2010 and i am waiting for the champion team as well!
errhem..the most disappointed thing...hmm...for me, most probably is our hero-David Beckham is not in the team! Arghh!!! (i believe u girls have the same feeling also right?)
here comes the schedule of the game!


ehh..eh...i hope u all r not involving in betting large amount of money on this game ya. (p/s: small amount of $ still ok one..like 10bucks or less...lolx! in chinese they said ''大赌可会倾家荡产啊！'')
and remember, celebrate ur ultimate winning football moments with ur loved one^^

*Note:FIFA Wolrd Cup 2014 will held at Brazil*
sports

The sparring practice 2

yeah...just finish the practice and learned some new thing!

just make a short note on wat i learned today.

the exercise tat train our muscles and the technique on it.












-each exercise do 25 times X 3 sets..omg..at the beginning i am sure ur muscle will extremely tired..but its effective!
-erm, so far i just can do 2 set...but all 'curi ayam' one..can consider as 1 set...lol.

the defence for the kick
- in the sparring competition, most of the time we cant really dodge from all the attacks like kicking... so, we hav to take the attack (in wat chinese says '硬碰硬'), and make our self more tougher.
- erm...the easiest way is be 'used to' kick by others! muahaha!
- we hav to contract the muscle immediately especially on the part we gonna defends and the exsufflation of gas is vital too.


hmm...overral practice not bad...not really exhausted...keep being kick by others, my thigh was so pain tat time..omg.


my fren aimed on my tibia for the last hit, luckily i defence quikly, my shank part sudah bengkak...but he seem like more serious case. Dia langsung tak boleh bergerak...lolx. at last i help him drive...haha!
sports

The sparring

last day was my 1st time of wushu - sparring practice...my whole body muscle is paining now...haha!

but tat was a nice experience for me...some basic technique learnd, like the stand pose, fighting position...basic punching and defending skills.

after the stretching the muscle and practicing...i can feel my body thoroughly to 'remould', my back became so straight...90 degree...and make me no humpback. haha!

maybe u would ask, why i go do sparring practice...?

hmm...

few reason...
1st will be, i want to keep fit, and want a healthy lifestyle.

2nd, it can be a selfdefend skill and it might be extremely usefull someday. and then surely i can protect the one i loved...

3rd, it maybe one of my part time job in future? teach ppl abt wushu...maybe? lol

just searched for some information abt sparring...below is the video abt how Mike Tyson...the super duper fighter in world practice everyday.


every success come from practice, practice and practice...



till then,
God Bless.
Practice Makes Perfect
sports
Subscribe to: Posts (Atom)