Running Rountines
There are three types of Cardio training that is highly recommended to the average weight category:
Long distance running
Training tips
For people who feel that they can do this or no longer beginners, you can try running 4000 metres (10 rounds around the standard track) without stopping everyday from Monday to Friday. you can increase from 6000 to 8000 if you feel at ease.(NOTE we do not recommend going beyond 8000 if you planned on running everyday)
High Intensity Interval Training (HIIT)
For people who feel that they can do this or no longer beginners, you can try 30 minutes (time flexible for plus-minus 5 minutes) of 30 seconds sprint and 2 minute jog.(NOTE do not go beyond 30 seconds sprint, it will hurt knees and heart)
Stairs Climbing
For people who feel that they can do this or no longer beginners, you can try sprinting up and down 10 floors twice before resting 1 minute for 5 sets. (NOTE do not decrease the number of sets as it is planned for the maximum benefit, if you needs to lower the difficulty, decrease the number of floors instead)
- Long distance running
- High Intensity Interval Training
- Stairs climbing
Long distance running
- It helps develops the habit of running because it is easy to begin with
- Long distance running helps most in improving heart performance and blood circulation
- The distance and pace should vary with different people for long distance running
- For beginners, it is recommended to jog at your own pace for 20-30 minutes depends on individual choices, 3 times a week for alternate days to give body a rest as a start
- It is best before having dinner as it will help in digestion and prevent
Training tips
- You should pace yourself well enough such that your last round should be your fastest
- Try finding a friend who is a bit faster than you to run with you and use him to pace yourself
- Breathing is the most important factor in running long distance, try to develop your own breathing rhythm, for lasting stamina
For people who feel that they can do this or no longer beginners, you can try running 4000 metres (10 rounds around the standard track) without stopping everyday from Monday to Friday. you can increase from 6000 to 8000 if you feel at ease.(NOTE we do not recommend going beyond 8000 if you planned on running everyday)
High Intensity Interval Training (HIIT)
- High Intensity Interval Training are like four to six challenges that are 60-90 second bursts of exercise with rest periods in between, in this case Interval Running
- It is super-efficient as the whole duration of the workout is around 15 minutes, you simply can do it at any time, like doing it before having lunch
- It burns more fats as it causes a hyperdrive of you body's repair cycle so it actually burns more fats than long distance running
- For all cardio exercises, it is improving your heart performance
- There is no need of equipments to assist you
- Only fat masses is lost, the muscle is preserved (one of the only two exercise that does not cause muscle losses along with fats losses)
- It increases Metabolism, it is like your rate of cell growth and cell maintenance will increase, so you recover faster and gain muscle faster
- You can do it anywhere, whatever time and constrains you have is adaptable
- For beginners, it is recommended 15 minutes (time flexible for plus-minus 5 minutes) of 20 seconds sprint and 1.5 minute jog
- NOTE No eating before this exercise
- This is best in gaining stamina and burst of speed
- Due to its high intensity unlike long distance running, we do not recommend doing this workout everyday, it is best at alternate days
For people who feel that they can do this or no longer beginners, you can try 30 minutes (time flexible for plus-minus 5 minutes) of 30 seconds sprint and 2 minute jog.(NOTE do not go beyond 30 seconds sprint, it will hurt knees and heart)
Stairs Climbing
- Stair climbing builds muscles in the lower body and burns calories
- Introduction of vertical movements, it forces body to go against gravity and thus putting extra stresses on the lower body
- This workout also demands balance, so it will improve your stability
- Running requires a span of distance that needs to be covered, however this workout only needs stairs
- When stairs climbing, you burn twice the fat in half the time than if you run and three times more than walking,One hour of stair climbing will burn approximately 1000 calories
- Weather is not an issue as this workout is carried out under shelter
- Stair climbing exposes the legs, ankles and knees to less pressure from impact than running on concrete
- It is as simple as it looks, however it is not as easy as it looks
- This strengthens bones greatly and improves stamina
- For beginners, sprint up 10 floors and down then rest 1 minute for 5 sets
- NOTE no stopping while climbing, you could slow down though
- Due to its high intensity unlike long distance running, we do not recommend doing this workout everyday, it is best at alternate days
For people who feel that they can do this or no longer beginners, you can try sprinting up and down 10 floors twice before resting 1 minute for 5 sets. (NOTE do not decrease the number of sets as it is planned for the maximum benefit, if you needs to lower the difficulty, decrease the number of floors instead)