can't even eat healthy but want to exercise healthy.

Nutritionist: 95% of Malaysian Adults Don’t Eat Enough Vegetables
https://codeblue.galencentre.org/2022/04/21...ugh-vegetables/

vege save lives?
hahaha

inbe4 all vegeterians people are very healthy no heart attack.

very true
i do sports alot and i believe in balance diet.
and whatever we put into the mouth must be always in moderation.

thats awesome
keep it up.

with my recent leg injury, im going a bit slower for the past few weeks.
hopefully by next month i'll be back to my normal routine.

I'm having plantar faciatis issue on my right foot.  still looking for the cure.
on weekdays I work out after work, at night
When i go to office work, i'll reach home usually at around 6pm to 6:15pm.  prepare simple light dinner for family.  then take my dog for her daily walk.  then at around 8pm I'll go for run (Monday, Wednesday).  my area is hilly area, i'll be running up slopes most of the time.  So I'll just do a solid 30 to 45 minutes run without stopping.  That will be around 3.5KM to 4KM plus.

On Tuesdays and Thursday, I play squash after work.

Friday is my rest day

Saturday morning I'll go for easy road cycling in my area (hilly area)....will do around 15KM plus.

Sunday morning I'll go for my MTB cycling, usually from 7:30am until 11am.

use rule of 220 minus age is your max heart rate

try maintain at max HR for 10 seconds first, and then 20s, 30s, 40s, 50s, 60s.

mind me asking how old are you?

knee pain, i used to have this many many years ago.
due to the sports i play mostly hard on the knees - squash, futsal.

one of the main reason is body weight.  and then shoes.
i reduced my weight to my ideal body weight (that was about 8KG) and i started using a good running shoes.
no more knee pain now.

cycling, if you do not want to cycle on the road.
you can do what i do....mountain biking.  just ride on those crosscountry type of trail.  Not asking you do to downhill and enduro trail rides (which includes jumps and drops, etc).  Just a good cycling on a  long off road trail is good enough - we call this cross country ride.

when i squash, my average HR is about 145 bpm.  and average max at around 180bpm.
but whenever i play with former pro or state players, i will max at around 188bpm, they can really push me to this level, lol.  if i remember correctly my record was 190bpm.
mtb time.  average at around 130bpm.  Max at around 170bpm.

Walao push limit kawkaw. Heart and mind so power one. Not for normal human being. Coffeedude=saitama?

you have torn meniscus? Dr recommend to operate or rehab? you lose strength because of nerve hitting the meniscus splinter. you can get the meniscus smoothen

what did Dr say? any x-ray ?

I had torn meniscus and operated. I don't know how bad is your knee, reading sub reddit forummers comments, surgery is not recommended in US, and therapy is.