everytime i have a session, my clients, students or friends will come up with some genuine reasons, excuses for not being able to perform well at training or simply can't do all the sets.
but i must give it to them that they show and they are trying at times i wish they will try a little more...
top 10 excuses
1. hormonal imbalance so i can't run
(i dont know men can have hormonal imbalance like women pre menstral)
2. she needs me to keep her company so i am not going to do your training set
(i think she is emo and want to run alone and maybe she does not even want your company?)
3. i ran yesterday so today i am walking
(wow counting the number of steps you are running? maybe should think about burning more with extra workout?)
4. i ate less than 30min before workout as i have no time for lunch.
(humm you forgot that there is training in 30mins? and you have time to sms me and msn but no time to eat?)
5. my shoes are old, i can't run in them
(should be have bought new ones 1 month ago, the excuse is getting too used)
6. i feel sick today, i cant do the hard sets hard but i can do everything else.
(you must be quite well to do all the workouts, what is increased of 10% effort? or maybe you are so sick like having viral fever that you should stay home and rest and not come to infect all of us!)
7. my goldfish died, i am sad
(so you cant run?)
8. i got to reserve energy to eat at the buffet later
(you should workout harder to eat more later!)
9. too much school work to do so very tired
(think exercise can energise you, try it)
10. i just dont feel like working out
(amazing that you come, then you are really trying.. just try?)
Wednesday, April 25, 2007
Monday, April 23, 2007
how much do you really lose during a workout?
the TP performed below expectation for their IVP (inter varisty poly) race in late march due to dehydration. everyone complained that it was way too hot during the run.
heat and humidity is a very real problem in our climate. the langkawi ironman race that was completed recently seen more than 25% dropout, which is very high for an ironman race as most of the athletes came very prepared and most of them are suckers for pain. even they admit defeat in the face of 39 degrees heat and almost 100% humidity.
for the team who race under 1 hour, dehydration is not such a big problem yet as the chances of them getting heat stroke and other heat related conditions are low. but their performance can be severely compromised.
a loss of 3% of body weight can impaired performance of up to 10%.
as a test and preparation for the april national school events that will be held at 2pm, we conducted a almost mid day workout to monitor the amount of water lose and plan hydration and nutrition strategy accordingly.
in teh 5km or 30min run on the track at 11am, all the athletes lose 500g to 4kg of body weight. all the athletes go to toilet before they weigh themselves in the gym, and fill up their water bottle with knowledge of how much they drink during the run. after the run, they did not change out of their wet sweaty clothing (that may account for the little difference in the body as we did not account for the the heavier soiled gear we are in) and weigh themselves again on the same scale.
the difference in weight + water consumed = total water loss
some of the athlets lose only 500g or less, some lose 4kg but most lost more than 2% of body weight. taking into consideration that this test only account for 30mins of heavy workout and some may not workout as hard, the loss in 1 hour would be around 2 times or more what we witness.
all of us are individual and our body respond differently but one thing for sure, all of us drink way too little before, during or after. and we dont replenish enough electroyles or suitable carolies for our training and racing needs.
do you know how much you hydration and nutrition you actually need?
heat and humidity is a very real problem in our climate. the langkawi ironman race that was completed recently seen more than 25% dropout, which is very high for an ironman race as most of the athletes came very prepared and most of them are suckers for pain. even they admit defeat in the face of 39 degrees heat and almost 100% humidity.
for the team who race under 1 hour, dehydration is not such a big problem yet as the chances of them getting heat stroke and other heat related conditions are low. but their performance can be severely compromised.
a loss of 3% of body weight can impaired performance of up to 10%.
as a test and preparation for the april national school events that will be held at 2pm, we conducted a almost mid day workout to monitor the amount of water lose and plan hydration and nutrition strategy accordingly.
in teh 5km or 30min run on the track at 11am, all the athletes lose 500g to 4kg of body weight. all the athletes go to toilet before they weigh themselves in the gym, and fill up their water bottle with knowledge of how much they drink during the run. after the run, they did not change out of their wet sweaty clothing (that may account for the little difference in the body as we did not account for the the heavier soiled gear we are in) and weigh themselves again on the same scale.
the difference in weight + water consumed = total water loss
some of the athlets lose only 500g or less, some lose 4kg but most lost more than 2% of body weight. taking into consideration that this test only account for 30mins of heavy workout and some may not workout as hard, the loss in 1 hour would be around 2 times or more what we witness.
all of us are individual and our body respond differently but one thing for sure, all of us drink way too little before, during or after. and we dont replenish enough electroyles or suitable carolies for our training and racing needs.
do you know how much you hydration and nutrition you actually need?
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