May 25, 2016

The 3km run...it's a long way to go

I normally love to go for a 3km run on weekdays, where time are of concerns and schedule are a bit more tight. 

It's not going to take too long but the sweat will be great to keep me motivated. While I used to think that running 3km in about 15 minutes is pretty good, I realized there's a long way to improve and go from here.

I've been reading about people pushing for under 12 minutes in a 3km run. And apparently, 3km in my latest timing that I did: 14mins 52 seconds, it's considered slow, slightly above average...fall under the 50 to 60 percentile. 

3km run
It's kinda demotivating at times but I've also seen people running for 30 minutes without hitting that 3km mark and yet they never gave up. I think the whole idea is about going further, even if it's slightly better.

A lot of people misunderstood fitness as bodybuilding or health as fitness. If you are aiming for health, then 30 minutes a day is great enough regardless of your speed because it's better than sleeping on the couch and snacking. (that's what I always tell Yenleng about and she said I nag!). If you are looking for fitness, it should be about an overall training...running, weights, etc....not for a nice body (it's definitely a bonus) but to improve on things. 

And yes, a friend asked me once....what's the goal? It's obviously becoming fitter....hitting a better timing if possible, going an extra distance, lifting a slightly heavier weight, stretching a little further. 

Anyway, will keep it short. Time to get back to study. Like I said, tight schedule! 

May 10, 2016

Project Fitness: Doing it when you don't feel like it

It is easy to overlook the need for exercise and come out with excuses that are valid....strong reasons for not doing so. 

I went for a working trip in Bali, for a Huawei's Consumer business group conference and see the launch of their latest P9 series and I realized that traveling indeed make it harder for one to exercise.

I left my sports shoe at home and couldn't use the gym for running but I make sure I continue with the workout in the 'Seven - 7 Minute of Workout Challenge' app. While I think it's not enough, it's at least better than me not doing anything at all.

Recently, been a bit busy due to workload and studies so I have to cut down on my exercise timing as well but while busy, yesterday I hit the gym and run for 10 minutes, a 1.81 km. It was perhaps one of the worst timing I ever had but it's still better than me lying and enjoying on the couch. 

1.81 km in 10 minutes

It is perhaps easy and more encouraged if we see improvements but sometimes when you're busy or just not in the mood, the best thing you could do is really to just do it, and keep doing it.

It's when you're doing it when you don't feel like it that makes all the difference.

Anyway, I wanted to sweat a little more so I go for a 5 minutes of cycling as well, making a 2km distance in that time.




I find the workout in the Seven app to be pretty useful so I keep doing it.

Managed to do a two circuits. 

31% level already, another 69% to go to reach "Athlete" level according to the app
The next time you think that you don't have enough time for exercise, just look at the many times you chill at the coffee shops or the times you spent on the TV. 

It's really not about not having enough time...it's more about the decision to do it when you don't feel like it.

May 03, 2016

Project Fitness: Run and total body workout

Project Fitness is not something that I aim for short-term but rather it's something that is continuous.

Today, I decided to kick start a new routine into the Project: 

30minsRun

Having seen other people demoralized after failing to meet a certain target, I think it's time to get back to basics. 

Unlike trying to run a 10km or a 5km, a 30 minutes run is a run that is based on a period of time. It's something that everyone could do, and all you have to do is set aside 30 minutes a day for it....if you are tired, you could walk for 30 minutes...all you need to do is give and commit the 30 minutes in trying to run or walk. 

Here is what I got for the day, 5.44km in 30 minutes.

5.44 km in 30 minutes
  
In addition to that, I found a very cool app: Seven - 7 Minute of Workout Challenge.

It's one of the few apps that I find to be truly useful in making one fitter. Unlike fitbit or any other wearables, this app doesn't track my data but helped to guide me in my workout. It has a voice over and gave a guide on some simple workouts....12 to be exact, in 7 minutes 50 seconds (inclusive of the 10 seconds break in the interval).

12 workouts in 7 minutes 50 seconds





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