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VJeyaa · Posted: Thu Apr 10, 2008 11:42 pm Post subject: Gym / Cardio Fitness Tips

Hi guys and gals. As I have been in the gym for more than 10 years and also being a fitness buff I thought it would be good share info with the rest on this. Lets share ideas and or info here about our fitness activities.

Firstly for fitness I rely heavily on my trusted Treadmill. I rise at 6 am daily and I hit the treadmill for more or less 35 minutes and here is how I do it.

Firstly you need to odetermine your MHR or maximum heart rate whicih is important for you to know in order to gain the most benefit from your cardio session. You need to exercise briefly but intensely in the range of 60% MHR and 90% MHR for maximum calorie / fat burning effect. There is no point if you exercise for 1 hour or 2 hours if you did it at less than 60% of your MHR. It is just not enough for you to burn the fat away.

A simple formulae for determining your MHR is to subtract your age from 220. Means if you are aged 30, then 220 minus 30 = 190 which is maximum heart rate. But remember not to exceed 90 % or 95% of this figure. Means you need to know your allowed range which is 60% and 90% of your MHR. Take out the calculator again. 60% of 190 is 144bpm which is your lower limit and 90% of 190 which is 171bpm which is youor higher limit. This is the best and ideal range to burn fat.

Here is how I do it;

I have 6 presets of speed on my treadmill (2, 4, 6, 8, 10, 12) km/h

I start at 2 km/h and do a 2 minute warm up at this speed. Just to warm up and raise the heart rate a little but not too much.
I hit 3 km/h and continue a slow walk at this speed for 2 minutes. Still slow speed.
I hit the 4 km/h and do a brisk walk for 1 minute. The heart rate is rising slowly to about 70% of my MHR.

Total time take = 5 minutes.

Next I hit the 6 km/h speed preset and do a very fast brisk walk for 1 minute. Heart rate rises to about 80% of my MHR.
I back down to 4 km/h and do a brisk walk for 1 minute. Heart rate stabilizes.
I slow down to 3 km/h and do a slow walk for 1 minute. Heart rate goes down to about 65% or 70& of my MHR.

I alternate between 6 km/h for 1 minute and then 4 km/h for another minute and then 3 km/h to complete the cycle. I repeat for 10 minutes.

So time taken up till now is 20 minutes.

After the 20 minute mark, immediately I hit the 8 km/h for 1 minute. Heart rate rises to maximum 90% or 95% of my MHR. This is a running mode at this speed. AFter one minute again I back down to 4 km/h for 1 minute and then 3 km/h to bring down my heart rate.

Then I hit the 10 km/h where I need to sprint but can only manage 30 sec sprint. HEart rate rises close to 100% of MHR but I limit it to 30 secs only.
Then I will hit 4 km/h for 1 minute and then 3 km/h to bring down the heart rate. Finally I hit the 12 km/h speed for a fast sprint for 30 sec and then followed by 4 km/h brisk walk for 1 minute and then 3 km/h walk for 1 minute.

Total time so far is 26 minutes. The 12 km/h is the max speed on my treadmill so after 26 minutes I bring down the speed to 3.5 km/h for 1 minute, then 3 km/h for 1 min, then 2.5 km/h for 1 min, then 2 km/h for 1 min to finish off at 30 minutes total time taken. My distance ran showed 2.08 kilometers and calories burned is 130.

I am slowly aiming to increase my fitness level at the 10 km/h speed to 1 minute instead of 30 seconds currently. Once acheived I plan to increase the 12 km/h to 1 minute as currently also 30 seconds limit.

The effect? You will be drenched with sweat all over and pouring from everywhere including your palms. Your waist will be getting trimmer IF you watched your diet. And one tip is to exercise on an empty stomach so that the body is forced to burn fat as fuel. That way, you lose fat faster. How this short but intense exercise works is by SPIKING your metabolic rate and keep it elevated the whole day so that your body burns calories even when you're sleeping.

I will share bodybuilding tips next article. Stay tuned.

****Disclaimer: This is my own fitness routine which I tailor made for myself at my fitness level. Please consult your physician if you have any medical conditions before embarking on any type of fitness program.
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Before you criticize someone, make sure you walk a mile in their shoes. That way, when you do criticize, you're a mile away and you HAVE THEIR SHOES.

MIRUGAM · Posted: Sun Apr 20, 2008 10:11 am Post subject:

wow...great man...

Do you really wake up at 6 every morning without fail?

AmAZING YOH!!!

bUT HOW ABOUT YOUR KNEE? i READ THAT TREADMILL IS NOT GOOD FOR OUR KNEES.

WELL....FOR ME, 30MIN OF MORNING JOG OR WALK THREE TO FOUR TIMES A WEEK IS SUFFICIENT.

EXERCISE IS VERY GOOD FOR OUR MIND AND BODY. IT IS LIKE YOUTH EXILIR. GO FOR IT MAKKELS.

VJeyaa · Posted: Sun Apr 20, 2008 11:27 am Post subject: