Circuit Training for Better Results

Hi Friends,

Besides Running and Weight Training, to acheive better results try doing Circuit Training on other days for about 1/2 hour. Circuit Training adds different intensity to your training and hence will improve your ability to run, swim and any other activity. If your objective is to get that 6-Pack abs then at least work on circuit training  2X to 3X a week. And watch your diet for faster results.

Circuit Training
Circuit Training is a great way to build your strength and stamina. Do about 3 sets of 15 to 20 repetitions with no rest between your different exercises. Have a 3 minutes rest between sets.
 Set A
1) Push-Ups
2) Split Jumps
3) Shoulder Press
4) Mountain Climber
5) Plank (for 30 seconds)

Set B
1) Squats (use 2 Light Dumb bells)
2) Dumb Bell Row
3) Squat Thrust
4) Jumping Jack
5) Side Planks (Both Sides for 30 secs)

Set A & B are to be done on different days. You can end the sessions with a crunches and leg raise and a light stretches to cool down.

Do the work outs within your limit and slowly increase the intensity. Proper form is important to avoid injuries.

Good Luck!

Cheers,
Mark

Jog......Run.....Sprint

Dear Friends,

Now that all the festivities are over, its time to slowly ramp up your training whatever Sport you choose. I am glad to read that more Singaporeans are taking up "Running/Jogging" as part of their exercise regime. It is my opinion that Running is the best form of stress-reliever. Why you may ask? It allows you to sweat it out and get the adrenaline pumping, the blood flowing, burning a mountain of calories and it is something you can do on your own and hence, no one to bug you. After the run, your body feels invigorated because your blood cells are replenished with oxygen and the blood flow allows you to think and work better. Try it. You will love it.

But you need rest after putting your body through strenuous exercise. You must increase the intensity gradually. You cannot get up tomorrow and start running the Marathon. You will kill yourself. Your body needs to let you acclimatize to a new level of intensity. You should incorporate "Sprinting into your training so that you can run faster. You need stamina to run long distances so do about 2 to 3 run a week with sufficient rest in between. Track your progress. That way you know when to move to the next level of intensity. You can incorporate some Gym workout to strengthen you body for longer and higher intensity Running,

Proper technique is also important. Do not drag your feet when you Jog. You are adding unnecessary friction which not only affects you leg muscles and also slows you down. Heel strikers...those who land on their heels will have lower back pain. Mid-Foot landing is seen to be the best form running. If you not sure what a proper running style is, join a running club or surf the internet but only go to recommended sites e.g. http://www.active.com/running/Articles/6-Tips-to-Improve-Your-Running-Form.htm or http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html . Proper technique will enable you to run longer injury free.

Have Fun Running!

Regards,
Mark

Happy Chinese New Year!

Dear Friends,

Gong Xi Fa Cai!

Wishing You and Your Family

A Blessed New Year

Filled with Good Health, Love, Peace,

Happiness, Abundance, Prosperity & Good Fortune.

Cheers,

Mark

Exercise to Boost Your Sex Life!

Hi Friends,

Happy New Year! Have made any new resolutions or are still working on the same ones? If you need help, read this blog: http://helpyourselfnhelpothers.blogspot.com/

I believe you can achieve your goals if you really want it and you are focused and disciplined.

How is your exercise regime coming along? Good? Yet to Start? Stalled? My year has started of well. The first 9 Days, I have cycled 10km, gone to the gym 2x, Swam 10laps and done about 1,000 abdominal crunches and leg raise.

Here is another incentive to exercise.You can boost your "Sex Life" with regular exercise. How? Here is how you boost your sex life:

1) When you exercise you will feel energized. You will have better blood circulation and you will feel less lethargic during sex.

2) Exercises such as Jogging, Swimming and Cycling on a regular basis not only improves your stamina but also improves your stamina when for sexual marathon.

3) Working out in the GYM will improve your strength and enable you to experiment new positions. You will be strong and well toned. Your self esteem will improve and you will feel good about yourself. This will lead to happiness in the bedroom.

4) Activities such as YOGA & PILATES will improve your strength and flexibility. This will enable you and your partner to try new variations and make the whole experience refreshing and fun.

If you want to spice up your Sex Life then you better start to exercise. It will also lead to improved health which is the ultimate goal. Health is Wealth.

Cheers,
Mark

Standard Chartered Marathon -Lessons

Hi Fellow Sports Enthusiasts,

Did you run the Standard Chartered Marathon 2011 in Singapore. If you did fantastic. My timing  was slower than last year's time. But considering I was injured for two months with "plantar fascia ", a type of foot injury to the bottom of your feet, I did well.

The problem was that I missed two 10km runs & a 21 KM run which I signed up due to unexpected trips overseas and also due to injury I was not able to train properly. But I am happy with my timing considering my training was disrupted.

So, what should you do now? I guess wind down and have bit of fun. But do not stop your training and go easy on the good food. Everything in moderation is fine.

Some lessons I learnt from Standard Chartered Marathon 2011:
1) Build up your training gradually towards the date of the actual race.
2) Listen to your body if you want to avoid injuries. Give sufficient time to recover from your trainings and injuries. More training does not mean it is better. You need to plan your training.
3) If you want to use new pair of shoes, buy them at least 3 months before and train in them to break in the shoe. This will prevent you from getting blisters and injuries.
4) Don't just run. Swim, Cycle, workout in the gym to add variety to your training so that you don't get bored with your training,
5) Push yourself but within your limits. You do not want to end up dead. If you have not gone for a medical check up do so before you even start training. It may make a difference between life and death.


Till the next Standard Chartered Marathon, Enjoy your Christmas and New Year!


Cheers,
Mark

Standard Chartered Marathon 2011

Dear Fellow Runners,

Just finished our final run this morning before the Singapore Standard Chartered Marathon 2011 on 4th December. The whole of East Coast was filled with runners who were training for their run next week. I met a runner who had done at least about 5 marathons and his advise was to take it easy and listen to your body doing the run.You need to know the pace at which you need to complete the run. If you push to hard at the start you may hit the wall after which you may not be able to run at all. Pace yourself and you will be able to push yourself the last 3rd or last quarter of the run depending on how much fuel (meaning your stamina) is left in your tank.

The sub-plot of the Standard Chartered Marathon are a number of runners raising money  for their favorite charity. Support the runners that assist the charities that operating without government support as long as they are legitimate such as the Sanctuary House. A friend, Rod Monteiro and his running guru Dr. Tan Swee Keng are raising funds for Sanctuary House. Support him.

I am going take a break until the run next Saturday so that we are fresh for Standard Chartered Marathon. Wish you all a good run. Remember....HAVE FUN. Enjoy the journey as much as reaching the destination.

Good Luck!

Cheers,
Mark

Use Compression Wear for Faster Recovery!

Dear Friends,

If you extremely tired after exercising-jogging, training for marathon, golfing, soccer, rugby, etc, try using compression wear. Many professional Athletes swear by it. If you watch English Premier League the likes of Wayne Rooney and Steven Gerard use compression wear. There are numerous brands out there for you to choose.

I am proud to say that I was one the first in my group of friends who are golfers to use a compression wear. The reason being, I was a crazy golfer who spent a lot of time, money and effort on training, equipment, golf magazines, lessons, etc. But my progress was hampered by injuries- 2 slip disc (lower and upper back), knee problem, dislocated shoulder, pulled hamstring, tennis elbow ( had to get steroid jab -3x on both elbows- 2x left elbow and 1x right and this is not recommended at all as it has consequences later on). Now, I am able to play golf and even run the half-marathon. Thanks partly to the compression wear I started using whenever I play Golf or Jog. Now, a number of friends have started using compression wear, even the "Nay-Sayers" who mocked me.

I decided that this is something that is beneficial for me and others like me who enjoy sports. I am not saying these things because I market ACE Compression wear. Please don't take my word, ask your friends who use other brands. It holds everything in place and allows you to make proper weight transfer and complete your swing.

What prompted me to write this blog posting was....last Friday I played a round of 18 hole golf using ACE Compression wear and I did not feel the effects the next day. But I went to the golf range after work last Wednesday and I did not bring my compression wear.  I felt the effects of  the range practice for the next 3 days.

Choose a brand of compression wear you like and enjoy your sports. Just remember, you will not become SUPERMAN by wearing the compression wear so don't over do any sports. Always, listen to your body.

If you want to know more about ACE Compression drop me an email at markfern25@gmail.com.

Have a Great Sporting Week!

Cheers,
Mark