July 01, 2008
June sum
date cal fat% max avg
6.29 344 50% 157 128
6.26 354 40% 180 149
6.23 417 40% 181 144
6.17 267 50% 155 128
6.11 279 55% 154 125
6.08 496 40% 168 125
6.05 383 55% 166 139
6.01 288 35% 185 168
Posted by renh at 07:27 PM | Comments (0)
May 01, 2008
april
date cal %fat max avg % %
4.1 542 40 183 143 95 74
4.7 480 45 172 139 89 72
4.14 415 45 186 135 96 70
4.26 448 45 191 143 99 74
4.27 371 55 159 120 82 62
Posted by renh at 09:43 AM | Comments (0)
January 19, 2008
new moves
one leg dead lift to T (7.5lb dumbbell each hand, feel pretty good)
hockey row (totally didn't get it)
chest blast and crunch on balance ball (OK)
flamingo triceps extension band (very good for shoulder)
Jockey hop (didn't get it)
rotating sumo squat (weird)
russian curl ( haven't tried)
band crunch (very good)
Posted by renh at 11:32 PM | Comments (0)
November 05, 2007
Oct
1:02 458 cal 40% fat max 180 avg 147
0:48 319 cal 45% fat max 163 avg 138
0:59 414 cal 40% fat max 178 avg 143
0:53 377 cal 40% fat max 177 avg 150
1:04 428 cal 45% fat max 198 avg 140
1:00 437 cal 40% fat max 180 avg 145
1:00 378 cal 50% fat max 187 avg 134
Posted by renh at 09:18 PM | Comments (0)
guide
The 20s
Rx: 30 minutes of weight training followed by 30 minutes of cardio 3x a week, plus 45 to 60 minutes of straight cardio 3x a week. One day of rest.
The 30s
Rx: One hour of circuit training (cardio and resistance) 4x a week, plus at least one day of cardio for 45 to 60 minutes at a high intensity. Take one day off.
The 40s
Rx: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio 5 days a week (it's more than in the 20s and 30s but with less impact and intensity). Take one day off.
The 50s
Rx: 4 to 6 cardio sessions a week, 20 to 40 minutes each, with an intensity that lets you answer a simple question but not chat, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterward.
The 60s
Rx: 3 days a week of challenging but not exhausting cardio, such as a slow jog, plus 3 days of weight training, using lighter weights and slower, more controlled movements combined with slow, sustained stretching. Walk whenever possible, and do daily balance exercises.
Posted by renh at 09:09 PM | Comments (0)
June 18, 2007
polar
I like the gift from polar bear. :)
Today's record
duration 1h 30min
cal 556 40% fat
HR max 176 (91%) avg 133 (69%)
Posted by renh at 07:47 PM | Comments (0)
March 05, 2007
upper body workout
I started the upper body exercises last weekend.
My performance is only about 60% as half a year ago.
I feel the pain in the muscle.
It keeps me awake,
but I feel good.
It's good to exercises again.
Posted by renh at 01:17 PM | Comments (0)
January 30, 2007
2nd run
Last Sunday 01/28/07
30min, 3.76miles, treadmill on the right
Posted by renh at 02:57 PM | Comments (0)
January 22, 2007
first run
I tried running today. Amazingly, I finished 3 miles within 27min with elevation. I couldn't believe it. Last year, when I was at my best shape, I only managed to do 28min33sec for the Ann Arbor Dexter Run 5k. Seriously, I think there is something wrong with the treadmill display.
Posted by renh at 12:33 AM | Comments (0)
June 09, 2006
Kickboxing hand wrap
How to use the hand wrap
put the thumb into the rope circle at the end of the wrap, then wrap around the wraist twice. Move up and cover the knucle twice, then start zig cross to cover the palm. Finally wrap around the wraist twice.
Crunches
Do not stretch the neck. Keep eyes up and look at the ceiling.
Core muscles need more work out!
Posted by renh at 06:39 PM | Comments (2)