Running Does Not Mean You Skip The Leg Machines In The Gym

Myth: "I jog, so I don't need to train my legs"

Fact: Running floods your body with cortisol, the hormone responsible for the 'runner's high', which also breaks down muscle into energy. Running, without proper nutrition after & before, can give you reducing gains. Which is why marathon runners don't have huge, muscular legs.

Runner's World, Dec 2008

Read all issues here

Updated: Here's another reason why Singapore is a jogging nation


And this further reinforces that jogging doesn't make you big and muscular, if have paid attention to typical Singaporean joggers. Do some HIIT (its just like sprint/rugby/soccer training) and balance out the muscular differences with gym training.

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Ultimate Frisbee & Touch Rugby In Singapore

This week is a week of many firsts:

Monday was a first session at Ultimate Frisbee,

Wednesday was a 2.0km swim, followed by a short gym session before an hour of soccer at NUS soccer courts.

Saturday was a first session at Turducken Greens Touch Rugby

I am thoroughly roasted (lots of sunshine this week!) - yet thankfully to the increasing HIIT and Gym weekly trainings [1], [2], [3], [4] there is no fatigue or major aches. This is, in my own interpretation of human anatomy, the adaptation of the human body to increasing loads and exertion - an increased capacity to do work.

Tomorrow (Sunday), I run, for cardiovascular health and to strengthen the heart.

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Touch Rugby

Touch rugby refers to games derived from rugby football in which players do not tackle in the traditional, highly physical way, but instead touch their opponents using their hands on any part of the body, clothing, or the ball.

A formal, competitive variety, known as Touch, developed from rugby league and now exists as a sport in its own right. In addition, touch rugby games are played as training activities for rugby league and rugby union; as safer variants of rugby, particularly in schools and junior clubs, and as an informal social sport.
Wikipedia

How to Play Touch Rugby -- powered by http://www.livestrong.com

If you're keen on picking up the sport, and are totally new to it, you might want to join Turduckengreens, a Singapore social touch rugby club that plays every saturday. Facebook Group

Things to Bring

* Cleats if you have them, if not, sports shoes will do fine.

* Your own water - drink prices at the shop in the park are quite exorbitant.

* Toiletries, towels, fresh changes of clothes. Shower facilities located nearby at Ang Mo Kio Swimming Complex (entry fee is $1.30).

* Friends, if any are interested :)

Some images from Red Sports:

Player in green scores a try.

Touchdown!

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NUS Dragonboating

NUS Dragonboating is a CCA which, garners alot of respect once you joined them, somehow.

For the males, you get in a better shape than you probably were back in NS, plus a deep, dark tan.




If you're worried that all they ever do is upper body training, fret not, because they do alot of sprints and runs.



Some images taken from Red Sports:

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NUS Dragonboating

NUS Dragonboating is a CCA which, garners alot of respect once you joined them, somehow.

For the males, you get in a better shape than you probably were back in NS, plus a deep, dark tan.




If you're worried that all they ever do is upper body training, fret not, because they do alot of sprints and runs.

Read more...

NUS Soccer Blog (Unofficial)

The NUS Unofficial Soccer Blog (it can be found on the sidebar too) can be quite a read, though simple in its layout, the jokes are really, colloquial and largely about corcks of the day.

cock of the day has to go to ANAND. while coach was busy trying to collect all the balls in one spot, the kuku fella took one ball and blasted it goalwards. coach stared at him in shock, and said, "you think you striker is it?" bluekz!

cock of the day - has to be LIM WEI QUAN.

"hey weiquan, when's your birthday?"
"EVERYDAY! eh, wait wait wait, that's not what i meant!"

then we got him, and we got him good. muahahahaha....

cock of the day has to go to fong xiongkun lah. he action ma ma during the 200m. started on lane 7 instead of in lane 1 and 2 with the rest of the gang. kena scolded by coach "ARE YOU PART OF THE TEAM OR NOT?!?!" whattacock.

God Bless

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Fitness Fabulous Weekly Training Log - 9th to 15th March

Monday: Rest Day
Tuesday: Barbell Training
3 sets of

• Barbell shoulder press
• Barbell upright row
• Barbell bent over row
• Barbell deadlift
• 50 decline push ups

3 sets of

• Barbell squat jumps

Wednesday: HIIT
Thursday: Barbell Training
3 sets of

• Barbell shoulder press
• Barbell upright row
• Barbell bent over row
• Barbell deadlift
• 50 decline push ups

3 sets of

• Barbell squat jumps

Friday: HIIT
Saturday: Rest Day
Sunday:
3 sets of

• Barbell shoulder press
• Barbell upright row
• Barbell bent over row
• Barbell deadlift
• 50 decline push ups

3 sets of

• Barbell squat jumps

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Ultimate Frisbee - A Young Sport

Ultimate Frisbee, or just "Ultimate", is a pretty young sport - 21 years old - which explains why it hasn't caught on like soccer or basketball yet.

Some quotes on the game:

..the team sport of the future, combining the running of soccer with the stamina of hockey and the cutting, jumping and passing of basketball...
Singapore Ultimate

How the game is played:

A player may not "RUN WITH THE DISC" This is called a TRAVEL and is a VIOLATION ( not a Turnover).When a Travel occurs, the defender should call "Travel," play stops and the Violating player returns to the proper spot. After a CHECK of the Disc the Violating player may resume play by attempting a pass.
About The Game

Like most team sports - this builds good explosive speed training, jumps, quick-turns, recovery and stamina. Read it all over at Singapore Ultimate

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Workout Of The Day - 102 Pull Ups & 3 km Swim

Workout Of The Day 20th Feb:

15 overhand pull ups.
15 underhand pull ups.
12 overhand pull ups.
12 underhand pull ups.
8 overhand pull ups.
8 underhand pull ups.
8 overhand pull ups.
8 underhand pull ups.
8 overhand pull ups.
8 underhand pull ups.



(That's a 102 in total, in 30 min!)

Followed by 3 km swim in an hour.

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About Fitness Fabulous

About Fitness Fabulous

Lift Strong - Live Strong. Now, what does that mean?

It means giving your best (hence hardest) at every training session without compromise on form or safety - hence thou shall squat till your thighs are parallel to the ground, no lesser, but thou shall not bend your back when performing a back squat.

It means giving your best in nourishing your body as well as proper quality rest, so that your body is primed at its best for your next workout - hence thou shall never skip a meal 'because I want to slim down' after a workout.

It means being informed about how your body works and responds to stimuli - hence thou shall never just repeat the same routine by running the same path, every single day, and nothing else but running.

This has been added to the sidebar

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Never Just Do 1 Sport

Taken from Men's Health (page 44)

What's more important here isn't just biking, but rather, that you should never just do 1 sport. Mix and mash, some ball games, some resistance training, some running - your body will thank you.

If you enjoy running, don't neglect your upper body which can get run down from the flush of cortisol released during runs that reduces your muscle mass. Lift some weights - if it bores you, then hit the chin up bar that's probably on your running track. Too much of the same thing, with no variation, gives rise to diminishing returns - not exactly what you're looking for aren't you?

But still, doing a sole sport is still better than creating groove marks on your couch.


My routine per week involves:
HIIT. Barbell Training. Endurance Run. Swimming. And a new one - soccer.

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