Training Advice Part 1

Below is a mail I wrote previously when I was free while studying at Brisbane.

Dear mates....

I always want to write something with regard to one of the courses I took during the previous semester, Human Movement Studies. The subject has a lot of interesting facts and important matter on how U can train more efficiently. I ve extracted some of the interesting knowledge to share.

Do U know why U should not do exercise after having a meal?

There are roughly 5-6 litres of blood in a human body. When resting, 5 litres of blood circulate around ur body within a min. Up to 50% or 2.5 litres of the blood goes to Ur liver and stomach during the process... Only 1 litre of blood goes to the muscles.
When U exercise, ESP for cardio exercise the blood circulation can increase up to 5 folds easily. However, most of the blood or up to 21 litres goes to the muscle now. The blood to heart also increases from 200ml to 1 litre. During this process, the blood to liver and kidney drops to 750ml or less than 4% of 25litres of blood.

Do U know why we need cool down after exercise?

Since the blood circulation can be up to 24litres per min when one is training with majority of the blood flowing to muscles. Cool down is necessary to return the excess blood the heart so that blood can be redistributed again efficiently. This help to reduce muscle soreness and reduce body temperature too.

So how much exercise is enough?

For Health benefits, adults should accumulate 30min or more of MODERATELY-intensity physical activity on most, preferably all, days of the week. That is equivalent to 3km brisk walking. This can be done with break in between. For HIGHER Intensity training, it can be done at 3-5 times per week at 50-85% of VO2 max or Ur Max heart rate.

Max heart rate can be calculated by 220 minus age. Eg. I m 28 now. My Max heart rate will be 220 - 28 = 192.

How shd training in gym be conducted??

It is only logical to start a work out with the larger muscles group. i.e. Chest, thigh and abdominal. It is because the largest muscle group are normal the strongest and can substain fatigue for a longer period of time. U need your chest and abdominal muscle even when U are training your bicep with dumbbell.

How many sets should be done?

For maximum benefit, it is advisable to complete three sets of exercise.

What is the weight one should carry?

The weights one carried is very dependent on his or her mass... It is normally measure with respect to 1RM and your mass. 1RM refer to One Repetition at Maximum weight. For example...

For male,

Bench Press, it is 100%-110% of body mass to be consider average

Bicep Curl, it is 41%-54% of your body mass to be consider average

Shoulder Press, it is 51%-67% of your body mass to be consider average

Leg Press, it is 200%-210% of your body mass to be consider average

For Female

Bench Press, it is 70%-74% of your body mass to be consider average

Bicep Curl, it is 35%-39% of your body mass to be consider average

Shoulder Press, it is 47%-54% of your body mass to be consider average

Leg Press, it is 175%-189% of your body mass to be consider average

If U want to improve your muscular power (ability to carry heavier weight) do 80% of your 1RM at 6 reps for 3 sets.

To improve your muscular endurance (ability to carry weight for longer period) do 60% of your 1RM at 15-20 rep for 3 sets.

Do U know?

The absolute work done (energy burned) for walking 10km and running 10km at the same? But running 10km is a more high intensity exercise and Ur heart get to work harder and become stronger.

There is 20% oxygen at sea level and on Mount Everest? But the partial pressure is different. At high altitude, the distance between air molecules increase.

Our body make up of 70% water. Divers only need to equalize the 30% pressure in the lungs, ear, nose and throat region when diving.

Think I shall stop here now... Leaving for KL later tonight at 2359. Will talk a little on Nutrition for the next mail.

Life is good, enjoy it!

Kia-Ora!

Chee Meng

23rd Jan 05