Sunday, December 16, 2012

Mind Vs Body

Day 3 [Mind vs Body]

Today, Ju and I ran 2.4km plus a round to warm up.

She has trying hard to get used to her rhythmic breathing, it possible that the pace was too fast. Need her to get use to the pace and get her mind to get the body going.

I played around with the mind today. First by getting her used to the pace of jogging for 4 rounds and later at the start of the 5th & 6th got her to do side shuttle first that mess up her momentum.

Rational was to get her mind to do the tough then back to the normal jog that makes it seems easier. The other was to messy up the heart rate to get it going hard to bring up the improvement allowing it to get use to a higher level to cardio.


Pushing it beyong it's comfort zone

Not bad got her to come out to start exercising..Yeah!!!

Saturday, December 15, 2012

Going small and realistic

Been lazy to blog and to exercise after the last blog.

I have been thinking what can keep me going in helping me get my exercise routine going. In my head knowledge i know i must exercise to keep fit but i always lack the Discipline.

So i ask myself how i did it in the past. Last time, i used to have goals using races achievement to push me to keep me going step after step. However, that phrase of chasing accomplishment has gone pass the distance.

Now going deeper into the why?

Previously, it was the distance and the accomplishment.

Now using the same means to do it for longevity to live a longer and healthier life. I want to be able to run at the age of 60 with my grandchildren.

Day 2 [Two consecutive days of 2.4 km]

Yesterday, after accomplishing 2.4 km i thought to myself this is do-able. Though it's still a tough to run alone 6 rounds, i want to run so that i'm able to run it as ease. All i need to do is to get myself out of the house. 

Today, after going out i feel lazy to run as the weather looks bad. I immediately went back and change out, praying that Lord let it rain after i finish running. True enough after i step out of the lift lobby to my home, the rain just poured. 

I want to keep this going following a new ratio i gave myself. 
2 days run :1 rest

Cya in a day's time. :D

Sunday, November 25, 2012

Catching my breath

DAY 1: Cardio (30 minutes) + Core Exercise

Breathe... Breathe..

Body feels so heavy and stamina shall shrank! Pat on the back for finishing 30 minutes cardio workout and 2 sets of core exercise.

Feel that my posture and the muscle surrounding it are weaked. Thus, going to start on a three days core workout to strength the main core muscles.

What are core muscles?

Core muscles are muscles that runs down the length of your torso and trunk. They function to stabilize the spine and pelvis which helps to generate powerful movements of the body.


Three types of simple core exercise

1. Plank 
 2. Side Plank 

3. Back Bridge

Core Workout for the Day: 30 seconds for each workout [2 sets]



Back!!! Running for a Different Reason

I'm back running! Now for a different reason, no longer running stair and achieving success in medal. Running for me brings a different meaning, a meaning of life, a healthy one that i may find more HAPPINESS in this life given.


Years ago i used to race competitively in stairs races, getting faster each year, winning more and more medals. Till an operation struck that brought me down to my weakest point, falling deep into the pit and over these few year i've struggle to get back up on my feet.

This struggle was due to the medals that i still hold, that i compared myself to my past than i was no where near there. It's disgusting how weak i have become but i'm glad it happen because from it i realized life was more than racing and winning medals. 

IT WAS FINDING OUT WHO I AM, NOT THE WINNER BEHIND THE MEDAL 
BUT THE TRUE ME.

Today i'm on a journey towards rebuilding my health body, sound mind and fruitful life. 

Monday, April 30, 2007

Stair Climbing

Five 2-minute sessions of stair climbing can give you a heart-pumping workout equivalent to 36 minutes of walking, according to a new study. When researchers tested 15 healthy but inactive young women (average age 18) for 8 weeks, those who worked up to climbing 199 steps in about 2 minutes, five times a day, posted a whopping 17% increase in cardio fitness levels compared with women who did nothing. The climbers also lowered their bad LDL cholesterol by 8%, an improvement that can cut heart disease risk by up to one-quarter. In a follow-up study, 29 older men and women (average age 40) did even less stair climbing (145 steps in 2-minute bouts, three times a day) and boosted their cardio fitness by 8%.

Sunday, March 4, 2007

Stair Climbing for Cross-Training

Minute for minute, a stair-climbing workout delivers the same aerobic benefit as running, delivering a particularly good workout for the quadriceps.


By Josh Clark
Posted Wednesday, 17 September, 1997

In the last few years, the StairMaster machine has become one of the most popular machines in most health clubs, and with good reason. Minute for minute, a stair-climbing workout delivers the same aerobic benefit as running, delivering a particularly good workout for the quadriceps. At the same time, the high kneelifts demanded by stair climbing stretches your hamstrings and helps extend your stride length -- a nifty benefit for your running performance. Overall, it's a great strengthening exercise, not all that different from running hills.

Climbing stairs on a machine delivers a lower impact workout than running actual stairs, or "stadiums." The steps on a StairMaster are designed to give with each stroke, and the fact that you never get airborne reduces the pounding on your legs significantly.

If you're using the machine, don't hold onto the rail. You'll get a better workout (and promote better running form) if you avoid leaning forward and you pump your arms as if you were running. Try to keep your feet flat on the platform; running up on the balls of your feet can strain your Achilles tendon or aggravate the arch of your foot.

http://www.coolrunning.com/engine/2/114.shtml

Saturday, March 3, 2007

Stair climbers push their sport skyward

By PETER COX
Columbia News Service

Imagine entering the lobby of a high-rise and seeing a sign on the elevator that reads "Out of order." A lot of people would throw their hands up and head for the local coffee shop. But in the world of competitive stair climbing, 40 or 50 open flights of stairs is an opportunity that many would travel thousands of miles for.

"These guys are definitely masochistic," said Sproule Love, 35, a competitive stair climber from Manhattan. "It's basically who can suffer the most."

In the world of competitive sports, stair climbing isn't exactly the stuff of ESPN. But the sport has grown in popularity, with races up the world's tallest buildings sprouting up all over.

And while athletes aren't getting rich at these races (most races are run for small cash winnings or to raise money for charity), a growing number of stair racers are snagging sponsors who pay to send them around the world to run up the stairs.

Stair climbing requires endurance, strong legs and arms (since you can use the banisters to pull yourself up stairs) and a healthy set of lungs. But many people are drawn to the sport for its novelty.

"It's a great conversation piece," said Love, a real estate agent. "I'll tell people I cross-country ski, run in marathons, do mountain races, and the only thing they'll remember is the stair climbing."

Love says the number of races in North America has more than doubled since he started climbing competitively in 1999. Stair climbers in Seattle, for example, climb the 1,643 steps of the Columbia Center twice a year. In Toronto they race to the top of the CN Tower's 113 stories. In Chicago, stair climbers run up the Sears Tower's 1,643 steps, and on Feb. 27 they'll "Hustle up the Hancock," a race up the city's Hancock Building.

But the granddaddy of staircase competitions is the Empire State Building Run-Up, a race up all 1,576 steps of New York City's iconic skyscraper. It was held this year on Feb. 6. Though there isn't a cash prize, the Empire State Building race is an invitation-only event hosted by the New York Road Runners, and entrants come from across the world.

While most races start groups of runners at 10- to 30-second intervals, the Run-Up packs 290 competitors into a 20-yard-wide spread at the starting line. A starting gun sets off a melee as the runners rush toward the 48-inch-wide door to the building's staircase, with arms flailing and elbows flying.

"Your start position is key," said Love, who finished third in the 2005 race. "My first year I was thrown into the banister right at the start." Love sat out with an injury this year, but has made it a goal to win the event. For the most part, the race has been dominated by international competitors in recent years.

The key to success in climbing is the ability to take pain, but there are also a few strategic maneuvers.

"If you want any chance at winning, it's two steps on the whole way, one foot on the platform" between each floor, said David Shafron, 27, of Illinois, who has competed in several climbs.

Using the railings is key. Many stairwells are dusty and hot, and by the end of a race, people say their lungs feel like fire.

Most climbers engage in other strenuous sports, like long-distance running and cycling.

To train for races, most climbers just find a tall building in town and make like college students during a fire drill, except in reverse.

But training requires access to the tallest buildings around, which is not an easy task in a security-conscious world. Many climbers have had to rely on their health clubs, using high-tech stair climbers to train for races.