2.4km Run

Holla!

So most of us are wondering what the run actually mesures right?
It is to test your cardiovascular endurance or normally known as aerobic fitness.

The important body part that you need to shape up:
You'll need a strong set of heart and lungs. This is where your legs come in handy. Initially, you might get tired in a short period of time, but they're really quite a trainable pair.

How to Train?

1. Short distance Runs

Decide on a short distance, or a short duration, for instance, 14minutes. Try running at a comfortable pace, one at which you can still enjoy the surroundings and not get tired quickly.

2. Knee Lifts

Get you legs moving fast! Run with small but quick steps, lifting your knees as high as the waist level and land on your toes.

3. Hill Intervals

They are actually challenging! It sure will take you to new heights in your running programme! Find a gentle hill. Sprint up the hill and recover by walking or slow jog back down the hill.

After you've finished your run, cool down and stretch your body thoroughly. This is to minimise the tightness in the body parts that you've trained.

Finally, make a commitment to train at least 3 times per week, with at least one day break. The muscles in your body deserves a rest after working out the previous day. A stop-watch and mp3 player will be useful for each run.

That is all. Have a nice day! Enjoy your Run! :)

Warm Up Ya Body!

Hey hey!

I know its been awhile since i last updated my blog. Due to the buzy school schedule and assignments. Haha.

Ok lets not waste anymore time! Let's have fun with stretches!  :D

Why Warm Up?

Warming up your body ease away minor aches, and reducing the body's resistance to the thought of hard work. Then, it is recommended to do light stretches. Spend at least 5 minutes, focusing particulary on the muscles which will be focused on the later exercises. Your body temperature and heart rate must be higher than normal. Engage in activites such as the star-jumps/jumpin-jacks. Here are some examples you may follow.

• Hamstrings

• Quadriceps

• Triceps

• Posterior Shoulder

That is all. Have a nice day! Enjoy Stretching! :)

For a Start.

Hello there!
Firstly i would like to thank you for visiting my personal webpage. I hope this blog will be a great benefit to you guys out there. Just a little bit about myself. Playing soccer and badminton is my forte. I'm actually in one of the school's soccer team, MTN (Mechatronics). Last semester, i took the NAPFA test in school. My initial aim is to get the Gold award. However, i only managed to obtain Silver because i'm 2 seconds late for the 2.4km Run. Haha. Currently, I'm still training to prepare myself for the next test. So yeah, back to the topic, i've actually came across this short clip. In my opinion, it is important to take note of this before beginning any routines/exercises. Enjoy!

http://www.youtube.com/watch?v=xBXMxfUMrnk

Additional Tips:

• Drink plenty of water the night before exercising.
• If you feel lazy/restless to exercise, put on your workout clothes and shoes straight away. As the chances of you backing out is low.

That is all. Have a nice day! Enjoy your Exercise! :)