My VO2Max has taken a big hit so I want to work on building it back. When it comes to improving VO2Max, HIIT workouts and Interval Training are the best ways. Information from the Physiological Society states that the most effective HIIT intervals are 60 seconds on; 60 seconds off. These are some typical exercisesContinue reading “HIIT Workouts to Build VO2Max”
Author Archives: Shen-Li
Spartan 12-Week Training Program
When you’ve got 12 weeks to Spartan and you’re starting to panic. Well, don’t. Saw this 12-week program to get Spartan ready in 3 months. Start every morning with 30 burpees. Then: First 3 Weeks Run 8km once a week; do yoga once a week; strength training once a week: Second 3 Weeks Run 11kmContinue reading “Spartan 12-Week Training Program”
Resistance Exercises to Combat Sarcopenia and Dynapenia
Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength. Dynapenia is the age-associated loss of muscle strength that is not caused by neurologic or muscular diseases. Sarcopenia and dynapenia predisposes older adults to an increased risk of adverse outcomes such as physical disability, poor quality of life andContinue reading “Resistance Exercises to Combat Sarcopenia and Dynapenia”
Spartan Training Notes
I thought I should look up the estimated weights for the carry and pull challenges so I know how heavy I need to train for: I’ve also reviewed the past Spartan Events I’ve done to see which obstacles I’ve failed at so I know what to spend more time on:
Workout and Recovery Review
I feel it is important to review my workouts and rest days to better understand the impact on my performance. Saturday (13/5/23) Sunday Monday Tuesday Wednesday Thursday Friday Saturday Allowing your body time to rest is a necessary part of an effective training routine. These days give you time to heal from the stress you’veContinue reading “Workout and Recovery Review”
The Bucket Ladder
Day 2 of Joe De Senna’s Beginner Program is the Bucket Ladder. The task: I know I’m supposed to do this outdoors, but I’m going to break that rule and do it in a gym. An online search puts the bucket weight for women between 50 to 80lbs. So that means: My gym is notContinue reading “The Bucket Ladder”
#ChallengeAccepted
I started Joe De Sena’s Beginner 30-Day Spartan Training Program today. I started with the baseline test to check where I am currently at with my Spartan fitness. Day 0 – Test Day The warm comprised of: The Test: it says to complete all three fitness tests in sequence as if they were a miniContinue reading “#ChallengeAccepted”
Race Reviews
On Sunday, I ran the 10KM in the MWM 2023 race. The plan was always to take it easy and run slow. We were following a veteran runner’s advice that to run faster, we must first run slower. As counter-intuitive as it seems, there is apparently some science behind it – as I discovered whenContinue reading “Race Reviews”
Back to the Grind
I got sick with a stomach bug right after I discovered I’d be able to race again in October so I couldn’t jump straight back into training. This has been my training so far after recovering last week: Wednesday (3/5/23) Thursday Friday Saturday Sunday I got hit with another bug but it wasn’t a seriousContinue reading “Back to the Grind”
I am Spartan, Hear Me Whimper?
It’s been a while since I wrote anything so I thought it was about time for an update. One year and 8 months after my TIA, I have regained all functions and I am back to my usual workouts: biking, boxing, running, and strength workout (although I could probably do more of the latter). TheContinue reading “I am Spartan, Hear Me Whimper?”
