Interval training

[monikernemo]

1.5min rest so long?! You sure can considered interval bo?

Take avg 30 secs then medium-paced jog one round then sprint one round better la

Okay I think will work on that also...

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[Tommy Lee]

Ya beginning I use thread now I use pcn

May I now why

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[Vulpix]

Okay I think will work on that also...

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Use Google, search for an interval training plan, then stick to it. If you try to DIY with no experience, it might not show any progress.

 

[gkhchay]

Got any hawker food low in carb ma. Since eat out all the time.

Can drink 2 cups of kopi one day ma.

Or it varies

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Of course! But you must know what to order & not to order... eg

Chicken Rice Stall - $10 chicken, no rice add more cucumber, can also order eggs, gizzard etc
Duck Rice Stall - same as above.
Roast Meat Stall - $10 char siew & roast pork, no rice, add more cucumber.
Ba Ku Teh - self explanatory, no rice; order more ba kut; liver & kidney also can if they sell those.

Kopi - don't add sugar or milk...

 

[dominion23]

I do 1min of 14.5kmh and 2 mins of 8kmh... 7 times
is that ok?

 

[tomb]

Make gradual changes to your workout and diet. Don't try fad diets that can't be sustained in the long run.

Tldr: make it a lifestyle change

 

[monikernemo]

.
Ah okay haven't been doing that. Just replicating stuff from training days..

Of course! But you must know what to order & not to order... eg

Chicken Rice Stall - $10 chicken, no rice add more cucumber, can also order eggs, gizzard etc
Duck Rice Stall - same as above.
Roast Meat Stall - $10 char siew & roast pork, no rice, add more cucumber.
Ba Ku Teh - self explanatory, no rice; order more ba kut; liver &

Use Google, search for an interval training plan, then stick to it. If you try to DIY with no experience, it might not show any progress.

kidney also can if they sell those.

Kopi - don't add sugar or milk...

Moi is peasant;maybe order caipng half png.

I do 1min of 14.5kmh and 2 mins of 8kmh... 7 times
is that ok?

Sounds like farkleks..

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[likehotbutter]

Okay I think will work on that also...

And if you can or are serious about this, get a HRM.

Its priceless to gauge your performance and to avoid over stressing your body for shorter recovery periods and safety.

Do your intervals based on your HRM Zoning not by speed as different fitness levels, different requirements

 

[monikernemo]

Make gradual changes to your workout and diet. Don't try fad diets that can't be sustained in the long run.

Tldr: make it a lifestyle change

Yassir

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[darkiemen]

climbing stair up to office consider ?

 

[chromehead]

pro-tip, cold storage, ntuc finest or giant should be able to get roasted whole chicken for $5~$6 (i bought one 2 days back from CS, $4.99 nia)

small eaters can split half for lunch, half for dinner

big eaters whole for a meal no problem, not that huge anyway. at max $6 nia, better than sugway

 

[monikernemo]

And if you can or are serious about this, get a HRM.

Its priceless to gauge your performance and to avoid over stressing your body for shorter recovery periods and safety.

Do your intervals based on your HRM Zoning not by speed as different fitness levels, different requirements

Any recommendation?

So meaning if my heart rate reaches certain rate at certain speed then I stop increasing speed and train only at that heart rate?

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[monikernemo]

climbing stair up to office consider ?

Orphit on first floor

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[gkhchay]

pro-tip, cold storage, ntuc finest or giant should be able to get roasted whole chicken for $5~$6 (i bought one 2 days back from CS, $4.99 nia)

small eaters can split half for lunch, half for dinner

big eaters whole for a meal no problem, not that huge anyway. at max $6 nia, better than sugway

normal large NTUC outlets also have...

 

[likehotbutter]

Any recommendation?

So meaning if my heart rate reaches certain rate at certain speed then I stop increasing speed and train only at that heart rate?

The usual Garmin, Polar is good. Optical one can try MIO

Yea for eg,

Warm Up: 5 minutes

Work Interval #1: Two minutes at 146-159 BPM
Recovery Interval #1: Recover to 115 BPM

Work Interval #2: Two minutes at 146-159 BPM
Recovery Interval #2: Recover to 115 BPM

Work Interval #3: 2 minutes at 146-159 BPM
Recovery Interval #3: Recover to 115 BPM

Work Interval #4: Two minutes at 146-159 BPM
Recovery Interval #4: Recover to 115 BPM

Work Interval #5: Two minutes at 146-159 BPM
Recovery Interval #5: Recover to 115 BPM

This way you wont have scenarios where you start off training and sprint the first run over your max safe BPM ceiling (since starting you think you have more energy) then peng for the entire training and sore for the next 3 days.

takes alot of guesswork out

 

[gkhchay]

climbing stair up to office consider ?

not unless you want to do HIIT when you are in office attire & get all sweaty & wet..

Seriously, if you want to use HIIT stair climbing sprints do:

30 sec sprint stairs
30 sec normal pace climbing
30 sec sprint stairs etc

If you are unfit, 1st workout, you may only last 2 min but that's all right.

Just train every alternate day & add the sets slowly while reducing carbs & increasing protein & fat.

3 months you'll be able to see the difference.

Using the above HIIT protocol, you can also do burpees at home...

 

[gkhchay]

The usual Garmin, Polar is good. Optical one can try MIO

Yea for eg,

Warm Up: 5 minutes

Work Interval #1: Two minutes at 146-159 BPM
Recovery Interval #1: Recover to 115 BPM

Work Interval #2: Two minutes at 146-159 BPM
Recovery Interval #2: Recover to 115 BPM

Work Interval #3: 2 minutes at 146-159 BPM
Recovery Interval #3: Recover to 115 BPM

Work Interval #4: Two minutes at 146-159 BPM
Recovery Interval #4: Recover to 115 BPM

Work Interval #5: Two minutes at 146-159 BPM
Recovery Interval #5: Recover to 115 BPM

This way you wont have scenarios where you start off training and sprint the first run over your max safe BPM ceiling (since starting you think you have more energy) then peng for the entire training and sore for the next 3 days.

takes alot of guesswork out

HIIT is not steady state cardio so I don't think you need to monitor heart rate. As long as during the interval set, it's an all out effort & you're gasping for breath at the end of it, that's all it matters..

 

[monikernemo]

pro-tip, cold storage, ntuc finest or giant should be able to get roasted whole chicken for $5~$6 (i bought one 2 days back from CS, $4.99 nia)

small eaters can split half for lunch, half for dinner

big eaters whole for a meal no problem, not that huge anyway. at max $6 nia, better than sugway

Sugway when on a rush if not lunch will be usually Cai png, Yong dau foo, banmian or shao la.

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[gkhchay]

Any recommendation?

So meaning if my heart rate reaches certain rate at certain speed then I stop increasing speed and train only at that heart rate?

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For HIIT, no need to monitor heart rate lah...

As long as during the work set, it's an all out effort, that's all it matters.

 

[chromehead]

normal large NTUC outlets also have...

ya that would be ntuc xtra