Training that suits YOU
As jogging is a weight-bearing exercise, people of different weight categories and health conditions should have different set of workouts, so we need to have a workout for YOU
There will be different workouts for 3 weight categories:
HEAVY WEIGHT
Because running is a weight-bearing exercise, it is not recommended for people who are over-weight, instead we have a workout planned and was deem to be effective for heavy weight category.
It is recommended to start with walking, swimming or cycling at a slow pace for around 30 to 60 mins to gradually build up your strength and stamina. If you are trying to burn off fats, focus on increasing the duration of the workout.
You can also do Burpees, (see more in the body weight session)
For people in the Heavy Weight category, the first priority is to lose weight so that they will be available for the Average Weight workout without hurting themselves.
AVERAGE WEIGHT
This is the main part for cardio workout package for the masses: Jogging and Interval running
Jogging is mainly just running at slow pace, it helps to develop a workout routine as it is easy to start and slowly but steadily improves stamina
Interval running is a type of higher intensity jogging, with short burst of speed for around 1 to 3 minutes, followed by a recovery jog for 1 minutes, then repeat the set.
UNDER WEIGHT
Most people do Cardiovascular Exercise in order to lose weight. However, for those trying to gain weight, or at least not lose additional weight, try some of these types of cardiovascular exercise:
For weight Gaining, it is recommended to focus on the diet and strength training
There will be different workouts for 3 weight categories:
- Heavy weight
- Average weight
- Under weight
HEAVY WEIGHT
Because running is a weight-bearing exercise, it is not recommended for people who are over-weight, instead we have a workout planned and was deem to be effective for heavy weight category.
It is recommended to start with walking, swimming or cycling at a slow pace for around 30 to 60 mins to gradually build up your strength and stamina. If you are trying to burn off fats, focus on increasing the duration of the workout.
You can also do Burpees, (see more in the body weight session)
- Begin in a squatting position with hands on the floor in front of you.
- Kick your feet back to a push-up position.
- Immediately return your feet to the squatting position.
- Leap up as high as possible from the squatting position.
For people in the Heavy Weight category, the first priority is to lose weight so that they will be available for the Average Weight workout without hurting themselves.
AVERAGE WEIGHT
This is the main part for cardio workout package for the masses: Jogging and Interval running
Jogging is mainly just running at slow pace, it helps to develop a workout routine as it is easy to start and slowly but steadily improves stamina
Interval running is a type of higher intensity jogging, with short burst of speed for around 1 to 3 minutes, followed by a recovery jog for 1 minutes, then repeat the set.
UNDER WEIGHT
Most people do Cardiovascular Exercise in order to lose weight. However, for those trying to gain weight, or at least not lose additional weight, try some of these types of cardiovascular exercise:
- Walking or biking at a moderate to brisk pace
- Recreational swimming
- Playing golf
- Playing team sports that don't require a lot of running (such as volleyball or baseball on a large team)
For weight Gaining, it is recommended to focus on the diet and strength training