That's a good record. I find it hard on the treadmill. I can max 4min run on speed 8.5kmph, 3.5 gradient. On bad days (eg. when I don't have enough sleep, very tired), I can only do 2min per run then I'll need a break before I can resume running again. I usually alternate it with brisk walk.

You've got it right, now I'm totally motivated to go running at the park! It's better with all the fresh air compared to running in an air-conditioned enclosed facility with sweaty people haha no running buddy, gonna grab my mum!

Yeah it's true but cardio is a lot more fun when attending GX (group exercise).
It's important to have a balance of both - cardio and toning.

Another tip, I used to run till I'm gasping for air. That's because the heart is over worked.
I bought a heart sensor, hence I adjust my pace according to my Heart Rate. It HELPS A LOT.

And yes, certain days when you're tired, you'll notice the heart beats faster than usual.

For starters, you could run 4mins, walk 1 min, then run 4mins again walk 1min. (4-1-4-1).
To really burn fats, runs must be more than 20mins. The longer the better.

For shoes, I advise to go minimalist (lesser sponge between feet and ground). This will let your feet flex and feel the road better to prevent injury.

Don't forget weights as well if you're still having gym membership It'll help in shaping and toning.

Just wondering - what will happen if we continue to run (or force ourselves to run more) though heart is over worked?

1min not enough for me to catch my breath. I have to walk at about 5.5kmph pace for 2min or 2.5min then go on with my 2nd run. But by then my stamina had dropped and I can only run 2-2.5min and not 4min.

You mean total run of 20min and above or minimum 20min run non-stop to burn fats?

Haha yes I do my weights and core exercises. Also go for TRX classes 2-3 times a week for toning and core training

Well, running is always related to pace and heart. During the 4 mins, try not to run so fast till you're gasping for air. Adjust it to a comfortable pace where you can talk few words and run.

If you can't speak a word, then you're running too fast already.
Minimum 20mins. Best results around 45mins. (4+1) x 4 sets for 20mins.
The last 4 mins usually the hardest

Depends on people, you can do 4 - 1, 4 - 1.5, 4 - 2, 4 - 2.5 and so on.
As you get better, then you could do 5-1.
Myself doing 10-3 right now.

It's not about the speed/pace, but time and distance. It's pointless for you to run fast and died out in 5 mins. Aim for 30mins, 2-3 times a week. Gradually your body will get fitter and run faster by its own.

Alternately, Zumba and swimming workout burn as much calorie as well.

I always have the impression that running is similar to HIIT - high intensity (really push) for x minutes and then cool down a little and then push it up again - rather than time & distance.

Thanks for the tips!

Zumba is okay but at times not intense enough. Generally I enjoy workout like Body Attack (similar to HIIT) and Body Combat more I can push myself and have fun at the same time.

For running HIIT only meant to expand your lung capacity and Heart Rate to 90% max (about close to 185-200BPM).
This will help you to improve stamina and aerobics. But doing it too often (daily) makes you burn out for the whole week which is pointless since you can't do other workout later in the week

Normal days I do weights 3 x a week and 1 day HIIT.

Day 1 - Chest/Back
Day 2 - Bicep/Tricep/Shoulder
Day 3 - HIIT
Day 4 - Lower body

This with 100g carb (mostly in the morning-lunch) 110g Protein a day. My momentum always stop in 2 months. Record.. I lost 10% BF.

On desperate days (ie. skipped gym for 2 months and need to lose some for weddings, beaches, etc)

Day 1 - Chest/Back + HIIT

Day 2 - Bicep/Tricep/Shoulder + HIIT

Day 3 - HIIT

Day 4 - Lower body

This on below 50g carb + 120g protein. With this I'll down at least 5% BF in two weeks.



HIIT - either sprint or RPM.

3 exercise each part with 12 reps x 3 + 20 reps x 1 at lesser weight.

Cheat day once a week.

Supplements - the usual multivites + fish oils + carnitine on HIIT days.

I gauge my results by looking at mirror and fat caliper because my concern is to lower BF and get lean.

HIIT running is interesting. My coach went and kept pressing the speed limit until it reach 8.5 kph at incline 3.0. Did it for 30 secs. Then hope off for 10 seconds. Then another 30 secs. I can do about 1 min for 30 secs and hoping off. Thighs and legs getting slimmer and longer.

With Group Classes, I have to have a heart rate monitor (HRM) else I wouldn't know whether I'm slacking or not. In a class of 16, about 4 of us wear it (including a pregnant lady). All of us are aiming to get 160-170 during the intense sessions and cooldown is down to 140 in 20-30 seconds. Unfortunately that is only for 2 people - my coach and another fit lady in the class. For the pregnant lady, she does low-impact versions, no jumping, no stepping when we're using the stepper and her heartrate is not allowed to go over 140. She's 5 months pregnant I think.

Body Combat is one I find that is hardest to push once you have stamina. Reason I say that is because to get the technique and posture right is tough to master. The instructor has high levels of expectations i.e. same as in martial arts classes. Also, Body Combat is easiest cardio/strength class to cheat if you're not wearing a HRM. If you don't have a HRM, then another indication is whether you're sweating so much that the entire T-shirt is wet and you're dripping over the floor. Half wet T-shirt is not pushing hard enough.

Panting is also not a good indication. It should be panting AND ability to still talk. The moment you can't talk while exercising, you are pushing hard.

Really???

I usually run for 2-3min then brisk walk, followed up with a 1-1.5min rest (slow at 5.5kmph, incline 3.5) then brisk walk if I still find it difficult to run.

I agree on the posture part for Body Combat because if you don't do it right, it's pointless. I love it too much to skip BC... so just have to get the posture right take note on how the instructor stand and move his hand/ feet. I'm no good with kicking and I'm not sure if I'm even doing it right. Will need to check with the instructor after class...

BC is not as bad as Body Attack whereby the latter requires a lot of jumping jacks, lunges, running, burpees etc but it's good cardio and I have fun in class.

probably someday I'll get the heart rate monitor. Have yet to see any members in gym wear one, otherwise can check with them.

I agree. Sometimes I notice I don't push hard enough. Endurance is key.

This post has been edited by sweet_pez: May 17 2013, 11:32 AM

I used to do that but ran slower - 7 kmph. Then my coach change my HIIT program to 1 min fast, 1 min slow, 1 min fast. I also choose different machines e.g. summit/stairmaster, cycling, crosstrainer, rowing machine. I combine it with jump rope, speed ball, etc. The HIIT stuff I do at the gym tends not to be a continuous cardio workout because I lose focus easily. So I couple it with various strength workouts or get onto equipment that will ramp up my heartrate (jump rope, coreboard). I do this on days I don't have gym classes.

On Saturdays, I have this class that is called INTENSE. In one hour, we do 10 cardio stations and 10 strength stations.

Cardio stations - 3 min. 1 min brisk, 1 min fast speed or high incline, 1 min bricks. Cardio Stations are :
Summit / Stairmaster
Rowing Machine
Crosstrainer (forward stride)
Crosstrainer (backward stride)
Treadmill (either incline or speed)
Bicycle
Coreboard
Slideboard 1
Slideboard 2 (people facing each other, tossing a 3 kg medicine ball)
Trampoline

Strength stations - 2 min. Strength stations are :
Pushups on TRX
Split lunges with 2 kg weights
Staircase : 2.5 kg weights up and down 3 flights. Going back up the stairs, it's bearcrawling.
Pike using a wooden slider
Kickbacks with 5 kg weights - legs are on a trampoline
Hammer curls (15 lbs dumbbells) while keeping balance on a Fitter machine - for sliding
Cable pull squats with 30 lbs for each side
Assisted dips
AB curls on ball while feet is on the wall and holding a 5 kg medicine ball
Side plank flipped - alternating sides
Plank with feet on an unstable surface - usually on a disc that wobbles a lot and it wobbles!

I always feel like dying during this class. Yet it's my favourite because I see the results the next day.


I've only seen some instructors, not all. Granted that I saw it in shopping malls during demonstration. Think I like my coach better because she takes the time and trouble to make sure that we're doing it right. Even to do lunges and kicks, she took 10 min out of the class to make sure everyone knows how to do it properly.

The Body Combat class I goto is not a Les Mills class as she doesn't have the license. Only that she attended the course years ago. We do kickboxing moves in combination with other equipment e.g. Reebok Slide or Reebok Coreboard. So having to keep ones' balance is also interesting.

The only gym class I don't go to is Zumba. Too much twisting gives my back a serious ache so I don't go. It's ironic because I can do everything else but Zumba. Some twisting, I can do. Too much, I can't.

My classes aren't Les Mills classes, as mentioned. Just that my coach has been teaching gym classes for more than 20 years and she had gone for the Reebok and Les Mills course before.

Get that HRM. Only when I got it, did I finally kick my bad habit of not pushing hard enough to even build endurance.

Which Fitness Centre are you with? This sounds really interesting. If only FF has it -.- ...but can always send suggestion/ comments for them to add in new classes/ programs.

I see... if twisting is an issue, why not try yoga? Maybe it can help to improve your tolerance for twisting?

How much does the HRM cost approximately? It's not a necessity for now but will consider getting one

HRM would really come in handy

I did weight training + indoor cardio for around 5 months and can't see much weight loss.....got some muscle growth but that's it.....it all changed after I added long distance running to the menu.......my weight drops tremendously.......maybe you should try the same.

You have one lilred? How much is it?

That 5 months period, did you change your diet plan?

mine is pretty expensive cause I needed the extra functions but u can check out the polar series from Athlete's Circle, FF members got 10% rebate. Get a basic one, a few hundred.

Best if you can get one that can be connected to a foot pod for running if you are into that that is.

Next time u come gym, I let u know more, lazy wanna type

This post has been edited by lilredridinghood: May 18 2013, 05:55 PM

okay, that will be nice! Thanks

The fitness center I go to is based in Kuching, Sarawak. Not in KL. Feel free to use the suggestion. Last Saturday, it was a slightly different session with new moves. The only thing is that the gym uses rehab equipment that is not commonly sold in Malaysia. Can be ordered in but you wouldn't see it at Fitness Stores unless they stock for Rehab Centers.

SRF Board. For pikes. : http://www.fitter1.com/Catalog/Items/SRF.aspx
Sitting Disc. Other brands are Duradisc or Sit-O'Disc (I have this one at work & I bring it when I travel) : http://www.fitter1.com/Catalog/Items/SIT.aspx
Profitter. Tough when planking : http://www.fitter1.com/Catalog/Items/PF2.aspx
Angled trampoling. To throw a 4kg or 5kg ball and catch it while sitting on a ball. http://prohealthcareproducts.com/medicine-...rampoline-p-159

I'm using the Polar FT40 RM600++ which turned out to be RM150+ more expensive from Fitness Concept than buying it from Athlete's Circle. The cheapest is around RM300-RM400. My coach recommends the FT70 because it can show you which zone you're working out in. FT40 doesn't show the zone but it does give the weekly summary. It's slightly cheaper than in the US(not sure if it's because Malaysia is tax-free for exercise equipment).

And looking at my schedule, I couldn't cram yoga in because it would mean going to another center. I do something else known as Body Rolling that was developed by a US-based yoga teacher. Body Rolling is essentially to create space for healing and allow muscle growth/repair. I became a believer when I saw how quickly it shaped up my legs and hips from just a few sessions. I became a stronger believer when it gave me foot arches when I've been born with flat feet. Plus, my spine is still not strong enough to do some of the twisting yoga moves so I do more body rolling to increase flexibility. Then I'll try it out again probably another 6-12 months from now.

very good info...

You need to lift heavy and watch your macros to see results. Not how many times you go to the gym.