Running With Jason

Hi all, I hope you guys had enjoyed last evening's training. Here's what you guys did:

1) Warm up: 2 rounds around track and some stretching exercises.

2) Main 1: 4 sets of (30:60s)-30s of HARD RUN (90% Max Heart Rate) followed by 60s of easy run.

3) Main 2: 2 sets of 3X400m- RUN:REST ratio between 400m intervals is 1:1. RUN:REST ratio between sets is 2:1.

4) Calisthenics: 3 sets of push up, abs exercise and FINALE item Burpees :)

5) Cool Down: Simple stretches.

FOOD FOR THOUGHT:

a. MHR- Maximum Heart Rate= 220-(age) beats per min.

b. 60-70% of MHR: Effective Fats burning zone with duration of exercise ranging from 30-45mins.

c. 80-90% of MHR: anaerobic threshold zone, increase anaerobic threshold zone where you can feel the 'burn', ie, going HARD for 5k run at near race pace.

d. 90-100% of MHR: Increases max sprint speed can last for only a few mins at at time, ie, Interval training, all out high intensity runs.

e.Glycemic Index (GI): A measure of how quickly the body metabolises carbohydrates. Food with high GI cause a spike in blood glucose level. High GI foods don't last and is followed by energy lull. So you actually get HUNGRY MORE and want to eat MORE, making it HARDER to lose fat. Eating meal that have a low GI will make you feel less craving. You control your food cravings by satisfying your body rather than soley by will-power!

Low GI foods: Whole wheat bread, brown rice, oats, apples, pears.
High GI foods: Corn flakes, glutinous rice, french fries, mashed potato, white bread, watermelon, pretzels, donuts, scones.

Thank you for reading and STUDY HARD!!

See you guys soon :D