There're only two sports I know worth trying out for all ages - running and swimming. Running is rather easy and straight forward while swimming is rather cumbersome. You need a pool or the ocean. Living by the ocean is a privilege only a certain few enjoy. So I'll root with running.
There're loads of fitness books out there to tell you the goodness about getting fit, staying in shape and trim. These books aren't cheap. Many ditch out the wow-factors of becoming fit overnight. Many of these books explain scientifically proven training methods, Arnold Sw'negger super duper rippling muscle training regimes, rich nutrient food loading recipes, space-age training methodologies and things only Martians understand. Gosh! they tell you stuff even God could never.
DON'T BE MISGUIDED.
One does not need all that rocket-science info into becoming Usian Bolt or Maria Sharapova. These books will provide ground-defying training routines you can only dream of. And yes - these books help only if you know exactly what you or your body needs.
Go to a gym and see all those blind retards paying half their salaries to get fit and get that washboard stomach. At times, I had wished to tell them they're wasting a good part of their money and time on something they can get it for FREE. The gyms actually are ripping you off.
REASON :
Fitness is a word many don't understand or know how to go about attaining it. For example, jogging and running. Many do not know the simple difference between jogging and running. Many think walking is better then running. Some believe a daily morning walk will do them good. I know someone for the last four years, runs two laps of a "taman" and has not shed an inch of weight. For all I know she'll be running the rest of her life and still not shed anything. Reason - many have no idea how and what to do to get fit or how to burn calories and stay slim and healthy. I mean the better majority are clueless.
REMEMBER THIS: your body is your temple. You should know better then anyone how to keep your 'temple holy.'
Below is a simple or rather shall I say an elementary fitness "programme" of how you can be fit and able and eat all what you want till 80 and beyond for FREE.
First thing first - Fitness is all about the heart (cardio) and nothing else. You understand this and you're already on your way to a goodness you. If you've plans in becoming HeMan or Captain King Kong, ignore reading this.
* Lets start with Walking. If you need to walk, do it correctly. Walking with your dog, cow or even elephant is NOT walking. And yes, your pet will get fit and healthy but NOT you. You need to walk in a hurried pace. Swing your arms in a relaxed motion and cup your fingers loosely. Lower your shoulders and keep your arms at waist length. Do not tighten them hard. Punish your body you must but keep it relaxed. Don't go walking like a piston. You'll get nowhere. You may injure yourself hopelessly.
Remember, this is about fitness and not who is getting to the tape first. Quality over quantity. It has worked for many. I don't see why it can't work for you.
Walk till your body pants or gasp for air. When you reach this stage, pace down your walk slowly to a halt. Loosen up your joints by doing a very slow walk. Simple. You day's work out is DONE. Go home and rest. Do this repeatedly and you'll get there.
* Jogging
Many mistake jogging for running and vice verse. They're NOT the same. Jogging is running in slow motion. Jogging comes in after you've some level of fitness from your daily walks. Jogging prepares you for the run.
Walking and jogging may not show you results overnight but a constant (3 times a week walk / jog) WILL get you there. Be persistent. Don't be shy (a huge moral setback factor amongst Malaysians). Eat light. Don't binge.
* Running.
If you're not doing any of the above, then you're definitively running. This is where you tell your body to listen up.
Start by jogging. This is to allow your limbs and joints to warm-up. Then slowly start running. Run slow and when it becomes comfortable, gradually increase your pace (this is where the burning starts.) Keep it consistent and if you tire, slow down your pace BUT NEVER STOP. You only stop when you're done 'killing' your self. Do run for at least 15 minutes non-stop for a start. When done warm down gradually, go home and rest. Your run will make you sleep sound. The next morning you may have muscle pain but don't despair. It's just muscle sore. It should heal within 24 hours.
Ensure you keep to your walk/jog/run routine consistent. After a few routines, your body will begin to aid and do all those wonderful things you dream of. Always try to do more then what you did before. You need to gradually up the ante when you run. As your body grows fitter, you'll run better.
When running, try alternating your running discipline to different running methods and conditions. You need to incorporate various running speed and pace. Alternate your running on different tarmacs - road, grass, sand, bitumen, tartan or the best, countryside. The best training ground I know is the beach but it's a killer. Running with the same pace and ground may lead you to chronic knee and ankle problems. As you grow older, it may take much longer to heal and recuperate. Prevention is better than cure.
Run hard, slow, incorporate a jog and your body without you knowing will begin to work for you. "Run till you drop" is what I mean. Do it for three months consistently and you'll get people looking at you in awe.
Eat anything but in moderate. Don't over eat which means overkill. When you reach a stage where you see yourself fitting into clothes you had trouble, then you know you're already on the way to being a super you.
And please don't diet. The human body is NOT built to diet or fast.
But a stern reminder : Don't over run yourself into going bonkers. You need adequate rest. Listen to your body signals before and after runs. When rest is required, do it.
And now the myth about calories, the fear factor of fitness buffs. If you're a consistent runner / swimmer, I mean CONSISTENT, you need not worry about packing in all those calories. It'll burn off eventually but remember EAT ANYTHING AND EVERYTHING MODERATELY. <----This is very IMPORTANT.
This you need to know.
Muscle is heavier than fat. If you're burning all those fats and calories, it DOES NOT mean your weight will go down. In fact it should go up. Why? When fats burn, muscles take over your body and it becomes heavier which is GOOD. Don't despair. Keep that workout going. Your BODY will ENSURE you look great and healthy. THIS I PROMISE YOU.
Some common 'myths" about fitness:-
* One of the quickest way to cardiovascular fitness, is the more frequently you run, the fitter you get. - darn TRUE
* You don’t need to invest in heavy-duty equipment in order to start running. Get yourself a pair of proper running shoes, shorts and tees. - TRUE. Don't throw your money on something you don't need.
* You don’t need to be a Mo Farrah long distance runner to be a good runner. Running is easy to learn. Just make sure your posture is correct when you run.- TRUE
* Not only running is good for your physical state, it is also mentally stimulating - HALF TRUE. Don't want to comment further.
* Feeling stressed? Get out and run! Experts say running is great for reducing stress levels. When you run, it helps clear your head and concentrate better - HALF TRUE and it goes with the individual.
* Running is one of the most flexible methods of training — no matter where you're or how old you're, it's nearly always possible to step out for a walk/jog/run - so TRUE
* Not only does running strengthens your heart but reduces the actual resting heart rate. - AGREE BUT IF YOU HAVE HEART PROBLEMS, CONSULT YOUR DOCTOR.
* Running helps you lose weight and tones your muscles by getting rid of excess fat and converting it to muscle. The more you run, the more weight you lose. - NOT REALLY
* Research also says running is good for your sex drive. - SEX IS ALSO GOOD FOR THE HEART RESEARCH SAYS.
* Got a hangover? Running is a great way to recover because a run helps clear your head faster than just sitting around nursing your headache. - NOT TRUE. Try running with a headache or migraine.
* Running improves your concentration because when you run, you’re forced to concentrate more - NO.
* The endurance you build up through running is useful for other sports as well. - TRUE. Actually all sports need stamina first, all else second.
The above is not applicable to all. You need to know how and what your body needs.
So run at your own desired pace and see where it takes you.
Exercise / Walk / Jog / Run - 3 times a week. ( COMPULSORY)
The above is only a guideline to a better you. I'm not going into talking about power weight lifting or simple calisthenics or even anaerobic stretching disciplines or how to gauge your heartbeat before and after runs. I ain't no sports guru to go into such depths.
Now something on swimming.
Yes - swimming is good and all the same it's a killer workout.
Over the years, when I talk about swimming, all I hear are excuses. In fact it has been one excuse too many. I'm not going to lay out all the excuses here but will tell you why not knowing how to swim is a darn quack and lame excuse.
HUMANS SWIM FOR NINE MONTHS BEFORE THEY LEARN ANYTHING ELSE.
Your body needs to be reminded, that's all.
How can you say you can't swim? Go figure that out.
Oh, one other thing - if you're serious in your workouts, please do leave your gadgets and gizmos at home. I can't understand why joggers bring along their I-Pads, Handphones, notebooks and what-nots to the "taman". If you're all that busy and need connected, by God .... STAY HOME.
Take care of your heart and it'll reciprocate all the goodness back to you for a long long time.
Thank you
