JC SiLent:You cant be that far away from me ; if we're looking on the same side of the moon
Saturday, February 27, 2010
2010 event calendar
13 Mar - seminar + select gown
26 Mar - HDB
27 Mar - outdoor photo shoot at JB
3 Apr - studio shoot
10 Apr - food tasting at msia
17 Apr - Mayday concert tt's part of "honeymoon package"
24-25 Apr - wkend class @ KL
8-10 May - BKK = honeymoon package
27 May - exam
Jun onward - wedding preparation, hse renovation, discussion?
Early Jul - "guo da li' / gift exchange
Early Aug - Penang = honeymoon package
12 Sep - Sg wedding dinner
23 Oct - Msia wedding dinner
Late Nov - exam
Dec - hse warming??
& 1:49 am
Thursday, February 25, 2010
Higher intensity for less hours
ST.com 25 Feb 2010
Feb 25, 2010
Higher intensity for less hours
Interval training can double endurance
IN BRITAIN and the US, officials recommend that people get about two and a half hours each week of moderate exercise.
Dr. Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 per cent, and their speed by at least 5 per cent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.
Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness programme.
Stephen Bailey, a sports sciences expert at the University of Exeter said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours. -- AP
'High-intensity interval training is twice as effective as normal exercise,' said Jan Helgerud, an exercise expert. -- ST PHOTO: ALAN LIM
LONDON - PEOPLE who complain they have no time to exercise may soon need another excuse.
Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.
But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionise how officials advise people to exercise - and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.
'High-intensity interval training is twice as effective as normal exercise,' said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. 'This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising.'
Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.
Dr. Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort. -- AP
& 10:43 pm