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Age Strongly - Mr Pradeep Lal 21 Feb 3:55 AM (last month)

 By M.Rameshon

Mr Pradeep Lall is 73 years of age. I have given him and interview and he shared his thoughts and experience of his younger days. He joined the merchant navy, in India, and became a Captain at the young age of 31 years.  Having said that, it will be good to hear directly from him, on how he keeps himself active during his retirement years, which is going on currently. In the hope that people are encouraged to become active, I am connecting Mr Pradeep's story to you in an interview form so that we can learn on how to keep fit  when we get older. 

It is said that exercise has the power to keep one away from the feeling of loneliness, depression. Here, Mr Pradeep highlights his experience on how he stays active and relevant, adopting strategies to build high self esteem, confidence and also in preventing early onset of dementia. 

Interview 

What is your favourite sport while you were in the navy and for now?

I played table tennis, tennis during my tenure at sea. Presently, it is golf which I have been playing for oveer 35 years. 

How does personal training help?

As we age, it is vital to maintain our muscle strength, energy levels and activity. Personal training provides a customised, supervised and a structured programme, specifically tailored to one's physical condition. It is also ensures oneself in regular participation and continuity in activity. 

How does strength training help you?

It has helped me in maintaining better physical coordination, balance. Muscle strenghtening has assisted in preventing golf injuries, maintaining health of joints. 

How was your younger days from age 6 to 12, your formative years?

Cricket was the favourite, at that age. Later on, my interest shifted to tennis at age 10 and it stayed all through my school and college days. 

How about your teenage years?

Sports was an important influence. Besides tennis, I also had squash, table tennis, badminton, and a game of billiard - all in one evening!

During Covid19 what are the activities you did ?

While on a lockdown imposed restriction, I could do my exercise and walking inside the house. Maintaining good mental health was very important for me, during this uncertian time. Taking up hydroponic prepagation, reviving my old interest in photography, listening to classical music and tinkering with gadgets kept me positively engaged

How about your physical activity pattern after covid 19?

With my friends, we resumed our golf game and socialising with friends. Taking nature walks at various gardens and parks. Photographing flower and sharing them among family and friends across the world. 

Reading and listening to music are some of my pasttime pursuits as well.

What are the ways to overcome dementia?

The body, mind and intellect must be in a state of well being. It should work towards our goal. One must undertake a vigorous approach to staying updated, relevant and involved. My practice comprises of a few simple activities. 

There is  an involvement and support of family : grandchildren, travel, celebrations, travel. 

- Developing a meaningful passtime. Buy and care for a small flowering plant, music/singing is very satisfying. I do experimenting around and  querying with AI tool and gadgets. 

- Reading 8 to 10 pages, books of ancient wisdom and knowledge. 

- Staying relevant, knowledgeable about current affairs, scientific and technology innovations. 

- A small group of sincere friends to laugh, joke, play and travel with. 

What do you do nowadays? 

I do regular visits and do some photography at Gardens By the Bay, Botanic Gardens. 

In addition to playing golf and socialising, I am fortunate to be involved with the developmental activities of my grandchildren. The kids are keen sportspeople and I would drive them to their coaching sessions. I use the opportunity to take long walks and do stretching exercises, around the sports facilities. I do regular driving and I am able to keep my reflexes, and have road sense to be sharp and alert. 

During inclement weather conditions, I do my walking indoors at places like the mall. 

                                                                        The End

Stanchart Marathon 2024 - A simple race strategy (Mobil Marathon 1987) 30 Nov 2024 2:59 AM (4 months ago)

 By Rameshon

This is for those who want to run the half or full marathon on this Sunday. Tomorrow's weather it looks like it is going to be a bit cloudy and a bit of sunny, to my prediction. But please check the weather forecast by yourself if you want to run well tomorrow. There is a tendency that it may not rain tomorror during the run. Nevertheless, it is good to have good mental readiness for anything tomorrow. It is wise to keep your mind positive, even when things are not working your way. 

I have thought of writing my first experience coming in with a time of 2hr 40min in the 1987 Singapore Mobil Marathon. It is believed that if you find this summary of the race beneficial, and to use it and if it benefits, the first person who will be happy will be me. 

It is good to say to yourself that the weather you are going to run is going to be same for you and the rest who are running tomorrow. In 1987m arathon, I had a very simple strategy to run.

I knew that the marathon is not going to be easy, especially the last 10km is going to which can be agonising as many out there, including the elite will be going through the thing called 'hit the wall'. It is a state where you will use fats as your energy as opposed to glycogen as energy. Your glycogen stores will be depleted and it can be a painful experience and that is why they call marathon an endurance event, one will be enduring pain. The one who can endure more pain will be able to keep doing personal best, besides having done the required training as a pre-requisite.. 

Before the run, I ensured that I cleared my bowel and ensured that I have also eased myself in the toilet before entering the running start area. Do not hope for going to toilet midway of your run. 

During the run, I ensured for all the running points, I took the drinks. This is very important and not to skip it in order not to go into a dehydration situation. 

Whatever happens, keep your focus not only on your run, but also with compulsion, push your mind to drink all drinks at all drink points. At one point you can drink water and at another point you can drink isotonic drink. If you drink the isotonic drink given to you tomorrow and it is concentrated, you have to know that your body not only need energy but hydrate as well so that you do not go into a dehydration situation as it can hamper your performance, especially closer towards the finish. Remember, do not SKIP any drink points. 

If you drink concentrated isotonic that is too sweet, then when you drink, there will be an increase in blood viscosity, thickness of the blood, and this affects your race. The isotonic drink will go to the blood and the blood will go to the heart and there will be slowing down of the oxygen transport system, due to thickness of blood. In short, energy coming from the body to you will be slower and one will get tiredm instead. So, remember to drink diluted isotonic drink and you will run a good race. This was my strategy and the only thing I focused on was on waiting for the last 1km. 

At the same time, my strategy was to follow 'a same standard as myself' type of runner, who is not too fast and not too slow. If the person is too fast, I usually let them go. If too slow, I will focus on running with the person in front and do my best to follow the pace. 

I did not run too fast in the 1987 Mobil marathon race and kept my pace steady all the way as it was my first competitive marathon race and waited for the last 1km. So, even at the 25km, when I felt very strong to run faster, I told myself that the marathon is a very long race and was patient and run did not  push and I was just waited for the last one 1km, which was at the 41.195km mark. Fortunately, because of that, I was able to push myself towards the last 1km and did my first marathon in 2hr 40min in 1987,  Singapore Mobil Marathon. 

So, if one do not have any strategy, to run tomorrow and is not sure, perhaps, this strategy may help anyone who can be called competitive runner or a non competitive runner. It is applicable to anyone who come to complete or compete in the race. 

Stanchart Marathon 2024 - How to improve one's time before race 29 Nov 2024 11:08 PM (4 months ago)

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

At this time, the one thing that will distract you from your aims, goal and objectives is self - doubt, the enemy within. Even when you are about to do well, many or nearly all, will have this feeling that something did not go right and that you are not ready for this race. Quit this kind of thinking. It comes even without you being aware of it. Psychology books and studies have suggested to channel thoughts to, ''Evetything is going right''. "'I will just do my best" should be the thought and not,''I must do well, if not, I have wasted all the time, money and effort in preparing for this race.'' Focus must be on effort, not expectation, as expection reduces joy and brings anxiety even before the race. 

Instead, tonight, one can actually focus on frequent shower, 2 to 3 times, if possible, as the race is tomorrow. It helps in improving one in bringing down one's core temperature and it leads to one's improvement in your run, as Singapore is hot and humid. Hence, it is very important to avoid dehydration condition. You will be able to focus well in your race, rather than your mind keeps complaining that the weather is hot again again, without your knowledge.

Shower, especially by going for cold shower as itwill help reduce your heart rate, and also to cool down the bodily system. Today, at least have a 10 minute of cool or cold shower, non stop. Try not to take a 2 to 5min shower. Your body will feel more relaxed before the run. If possible, and for more effectiveness, it is good to have a bathtub shower, where your whole body is submerged into water, well at least 80 - 90 percent of it, at least.

Even the next day, on race day itself, do have a shower, by waking up 10 to 15min earlier, before the time you are going to wake up for the race tomorror. 

So, if anyone who wants to follow this, remember to shower 10 to 20min tonight between 7pm and 8 30pm. In the morning, it is left to you, it is advisable to take 10min shower at least, which is enough. 

Try it and see!

Stanchart Marathon 2024 Preparation - Last minute things to do 29 Nov 2024 5:51 PM (4 months ago)

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

The mind has the tendency to go to positivity more than negativity. When a person gets nine compliments, and one criticism. One might get upset and focus the attention on the negative comment. Similarly, the first thing one may do before running a race is to think that they did not do enough training even if you have trained enough and this gets you worried. I have experienced this myself doing optimum training, and reflectiing back on the training done before the race, I used to think that I have not done enough training.  This thought, frankly speaking, may affect your race. So, whatever you have done, just say you have done your best in training and will do your best and l will gladly accept any outcome. One will feel relieved and relaxed with this thought. 

It is like you are sick and you visit a doctor and get some medicine and you are cured. This advice if you take may give you physical and mental calmness and not to get anxious, which can affect your race.

It is simple, if you have trained to your planing, then it is good not to worry. If you have some things that you have been compromised, then it is wise to just run and do your best. But if you did not do your training well, and you still want to do well, you can only hope for the best to what you have trained for. Your outcome may be compromised, but just do your best and make changes in the future instead of now. 

The thought of not having done enough training may come even to top athletes even if you have trained properly and adequately. To this, what you could do is to say, ''I will just run to my best and I will be happy with any kind  of result. If there is anything that I want to do, I will do it after the race for my next training programme. 

Stanchart Marathon 2024 - Hydration starts before race 29 Nov 2024 8:50 AM (4 months ago)

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

Hydration is not just for the marathon race

Hydration should start two days before a marathon, not just during a race. In a half - marathon and marathon, hydration is imperative as one will lose body fluid and it needs to be replaced. It is for a race whether it is running in the cold or heat. In a hot humid climate, it is very important not to miss the ritual of drinking slightly more of water, before the marathon race. 

Runnning in the heat will make one to lose excessive body fluid during the race. Hydration actually should start earlier and if you have missed the Friday hydration process, my suggestion is to drink water, at least two to three cextra cups of water by ensuring one drinks more than your  daily usage. 

 If  you have missed the Friday hydration of drinking water, it will be a good idea to hydrate on Saturday. It is advisable not to over drink as one's stomach will be bloated. It is about 300ml drink in the morning, afternoon and in the evening session of drinking water, Let me reiterate on this that the process is an add on of one's usual hydration intake daily.

This will not only help in performance enhancement but also it helps one to overcome heat stress. It is good to note that between hot and humid versus the cold, it is in the former condition that one can go through hear stroke. Safety is important in a race, so please stay safe. 

'

Stanchart Marathon 2024 - Racing versus Training Shoe 29 Nov 2024 3:18 AM (4 months ago)

 By Rameshon

Marathon Best Performance - Chiengmai SEA Games 1995 - 2hr 24min 22sec

Singapore International Marathon (1994)- 2hr 34min 02sec 

Masters In Education - University of Western Australia  (2005 - 2008)

From Getting Good sleep to Getting Good Shoe

The most crucial thing to do today is to ensure you get good sleep, tonight, if you are about to run on this coming Sunday, Stanchart Marathon 2024. Please do not compromise on this as you should ask yourself and familiar with the knowledge of the four forms of energy for the body. 

If we don't have air, within minutes we can die and not survive. So, oxygen/air is actually energy. Next is food and water. Thirdly, it is called positive thinking/meditation - thought has energy. If you are motivated you will train for an event and if you are not, you will not put any energy into it. Thought process is important for action to be performed and action depends on thoughts. Lastly, you have what I call as sleep. Sleep is one of the most important form of energy. If for few days you are without sleep, you will go out of your mind and may not be able to function to your optimum capacity for sure. 

If you feel, besides this, what could you do. I suggest you do nothing but one must keep yourself occupied. This will keep you out of anxiety. If you are occupied, like listening to slow music. Going to nature and relax for an hour. It is very important that since you have nothing to do, you may go to your friend's or relation's house to volunteer to carry things, like big table, cupboard, refridgerator and what not. You may think that since you have more rest time. It is good that you make good use by helping and not to while your time away, for you may find that time is money. And wasting time is not an option. You will be dead wrong in this. Before you do something wrong, and in doubt. It is important to not do anything funny, but to relax. 

What one can do now, as the race is getting so close, is to ask why are you running. If it is to do with completion of the race, and you will be satisfied, then it is alright to buy a training or racing shoe. If you are of heavyweight or moderate weight, it is good to race with a training shoe, which is heavier than a racing shoe, but it can provide more cushion. If you are light and you want to improve your time, it is wise to get a racing shoe by today or tomorrow. Avoid doing last minute shopping, like at 9pm you go out to but a racing shoe and come back home by mid-night. If you can buy by today, it is good. If it by tomorrow. I suggest you buy by 7pm, so that you have an allowance in time to check you number tag, singlet and shorts you are going to run with etc. 

Investing your money to buy a racing shoe will help you do a better time as compared a trainer as there is lightness and you will be able to run faster and get a better time. 

Urgent For StanChart Marathon 2024 (Part 2) - Sleep 29 Nov 2024 12:40 AM (4 months ago)

 By Rameshon

Singapore International Marathon (1994) - 2hr 34min 02sec

As I did not discuss on carboloading, a scientific way to eat for six days before a marathon, I feel it would at least be good to discuss what one can do to maximise one's performance in race. 

Of all the days, preparing for a race, Sebastian Coe, who was former world record holder for 800m, 1km, 1500m and 1600m, and the reigning IAAF president, said that Friday's sleep is the most important day for sleep, if one's race is on Sunday. In short, two days before the race sleep has been found to be the most important sleep for a distance runner, before preparing for a 1500m to a marathon race. 

I also tried this, in the past, before, for many races. All I can say is there is a big difference in my running performance and one should try it. If you are running the Stanchart Marathon this Sunday and if you want to party today or go to a pub and don't sleep until 3am, Saturday, my suggestion is to cancel it. If you have any function and you can't cancel it, my suggestion is to scram from the function by 8pm. You can drive home early, have a shower, and go to sleep. It is to think about all the sacrifices that you have made and you want to maximise your performance. 

Saturday sleep is also important, but Friday sleep is more important. If Saturday sleep gets affected, one still has the opportunity to do well in the race if one cannot sleep well. There is a buffer as you are already prepared for the race. If you toss and turn in bed, you are assured that you have already had a good Friday sleep already and you will not be affected much. Today, latest, by 10 30pm, one can sleep. Best is to sleep between 9pm and 10pm, Doing relaxation for 5 to 10min before sleep will help the muscles to relax and one can recover from fatigue and tiredness, in order to feel fresh. 

To the avid readers of this blog, and if you are running the Stanchart Marathon race tomorrow, I would like to say that, from my experience, a Friday sleep is a bonus if you don't waste it by having any form of celebration. This is one of the biggest tip to do well in a race as elite athletes will not compromise by promising friends and give away the race. It is one of the secret of top runners in doing well in race. So, one must be focused and disciplined in doing this and it is urgent, as you have to do today itself. Phone your friends to help convey this by any method if your friend is running the race. It can come in handy for the Sunday Stanchart Marathon 2024 race. 

Singapore Standard Chartered Marathon 2024 - Food and water Preparathon (Part 1) 28 Nov 2024 11:47 PM (4 months ago)

 By Rameshon

Marathon Best Performance - 2hr 24min 22sec (Chiengmai SEA Games 1995)

Singapore International Marathon 1994 - 2hr 34min 02sec

Masters in Education (University of Western Australia - 2005 - 2008)

The reason for me in writing this today is for the benefit of local runners who are preparing for the upcoming Stanchart Marathon 2024, Singapore. In the past, I used to write on the last 7 days to prepare for the marathon race  of Stanchart Marathon, Singapore. 

Another reason for me to write this is for the benefit of International elite marathoners and those who come here and who are non elite athletes but they have a desire to do a personal best in the Singapore Marathon race. As Singapore is a hot and humid climate country, one should study the weather on that day and make oneself prepared before running the race. 

For elite runners, who have the benefit of drinks that are prepared and  given to the officials and the drinks will be handed out to them individually at each 5km mark of the marathon race...ie 5km, 10km, 15km, 20km etc. it is a good idea to get water bottles that allows you to sip slowly during the race. It is suggested to get bottles that are similar to how baby bottle is designed.  It is important not to gulp the drink, Instead one should salivate and drink, so that the drink is eaasily digested in the body and the energy goes to the blood stream to give you the required energy during the run in the marathon race. 

It is also a good idea to dilute the sugar content of the drink. One can choose like gatorade, H20, pocari, etc of your choice. It is good to add water, thus, so that you not only get energy but you get the needed hydration so that you dont go into a dehydration situation, which can be detrimental to one's performance and for safety that you do not get cramps or heat stroke. 

As for those who are not elite marathoners, it is wise to look at your food. Today, you should be eating more of Low GI carbohydrate, which means you should consume food that turns into glycogen, like brown bread etc (it is good go to u - tube to check on this for some details on this). Food that is not oily and fried and not sugary, are the ones I am talking about. 

Right now, one should worry about how to store energy into the liver as liver glycogen, and the muscles as muscles glycogen. 

Do not eat food like chicken rice, nasi lemak, roti prata, kuey teow, laksa , prawn and crab. I have just listed some examples for the readers to get a glimpse of what I actually saying. 

One should take food that is least oily and consume food that is low in glycemia (sugar content)

Low Glycemic Index Food                        High GI Food

Fruits (which are less sweet)                          sweets

cereal, corn flakes and milk                           chocolates              

Wheetabix and milk                                       cake

Wheat biscuits                                                slurpee

brown bread                                                    can drink like coke, 7 UP, sprite

brown rice                                                       cream biscuits

pasta                                                                                

vegetables (steamed)

salad

Terrain Affects Running - Hicham El Guerrouj 28 Nov 2024 6:20 AM (4 months ago)

 By Rameshon

Marathon Best Performance - 2hr 22min 24sec (Chiengmai SEA Games - 1995)

(Masters in Education - University of Western Australia, 2005 to 2008)

When light bulb was discovered, it was shared throughout the whole world, and all countries could see at night. There was this great sharing of knowledge between countries of the world. 

Running knowledge also has a history of sharing of knowledge between countries so that the worlld record keeps getting better. In the past, there were African coaches who have travelled to the west to learn on modern methods of coaching in running. Countries like Kenya and Morocco and Ethiopia improved tremendously from have coaches who were knowledgeable, as opposed to the coaches of the past. One such runner who emerged as one of the top runner in middle distance was Hicham El Guerrouj. 

Hicham El Guerrouj, from Morocco, broke the world record for 1500m on July 1998, with a time of 3min 26.00sec and he broke the 1600m (1mile) world record on July 1999 with a time of 3min 43.13sec. These two world records are, till now, still standing without being broken. 

Seeing this, El Guerrouj coach was invited to England to give a talk around late 1990s. After the talk, the coaches who attended the sharing session on training methodology, told that what El Guerrouj shared were all the knowledge that the English coaches already know. They were wondering what was the secret that, may be, made El Guerrouj to run this fast. They felt that the Moroccon coach was not revealing the secret behind the great success of El Guerrouj. They wanted the coach to tell what they don't know rather than what they already know. 

The Moroccon coach answered that what he did with his runner, El Guerrouj, was all the knowledge which from the west, nothing else. And he told that he is sharing, in fact, what has been espoused by the western coaches. There are no any differences.

So, the coaches asked, then what is the difference that made El Guerrouj to do such kind of phenomenol performances in running and that no one can do. 

To this, the Moroccon coach answered that he once went to a place where some british athletes were training and it was a hill workout. He say he saw the British runners running up the hard ground, which was a tarmac track, road. To his surprise, there was a grass slope side by side with the tarmac track going up. He say that the hill workout performed on a grass, reduces the impact on the leg, while running tarmac track will put a lot more impact and it will take some time to recover back. 

This difference alone, the Moroccon coach said, is enough to see which one brings in higher returns, making of progressive improvement in running in the future. He told that he would choose the grass, not the hard ground. Hard ground can slow down one's recovery from a bout of workout done and may make the athlete to be vulnerable to injury and thus slow down the progress of a runner. 

Climate Change and Running/Jogging/Walking/Cycling 26 Nov 2024 9:17 PM (4 months ago)

 By Rameshon                               Time Published - 2 20pm

(Marathon Best Performance - 2hr 24min 22sec, Chiengmai SEA Games, 1995)

(Masters in Education - University of Western Australia, 2005 to 2008)

It is from Greta Thunberg that I come to know about Climate change. Having seen the action to change to a more environment friendly energy, she has been pushing many countrys' government of the world to change to more natural energy so that the world will not go through calamities. I have seen her being rebellious in this, sometimes being dragged away into a police car, as she wants to send a very strong message to the world now that it is not good to delay in Climate change effort and push them to act fast as time is running out. She is not satisfied with the action of the world leaders for now. It would be good for her to calm down and wait as things a moving, but she is very aggressive in this. My hats of to her, but I believe that she can constantly push if goals not met, after planning by the world leaders, and to be patient at the same time.  

In retrospect, I really did not know much about the knowledge on climate change. In fact, I could not see a difference between electric and petrol/oil. Either way, I felt that calamities of the world are inevitable. 

Lately, this was brought up to Sri Sri Ravi Shankar,an enlightened master from India, on Climate Change. Usually, he used to answer on overthinking, happiness, how to be happy and jovial, on meditation etc. He is a person who is able to give satisfactory answer all questions posed from the crowe. One of the feat he still do is to ask all the questions, 10 to 20 questions. Then, he will start to talk. He usually answers from one topic and go to the topic in just one talk. After his 20 to 30min of talk by answering the crowd's question, he will ask, whether he has missed out on any question that needs to addressed or bbe reminded to answers. It is a miracle that he answers all in one go of his talk. 

There was once a person who asked on Climate change. I thought he will answer on energy, But, instead, to my surprise he started talking on exercise. He told that if people walk or cycle, a lot of the emisstion from the petrol will be curbed. He is not against using car as a transport but to make people to walk or cycle to work, etc. If one has a long journey to make, it is, as a collective effort from the population, we can instead take bus as a transport or the mass rapid transit or tube, to move from one place to the other.  

He expounded on other ways to not emit gases from petrol. However, I will not discuss on that as the blog is more about exercise. As he brought out on the need to walk, cycle, or take bus or mass rapid tranisit, we can come to a conclusion that we also can be part of a community to curtail carbon emission. 

Now, I know it is hard to tell countries and leaders this as many countries have their own opinion. I am not bothered about that. Since, if we can jog or walk to work or cycle to work and using electric friendly transport, each and everyone can contribute to less carbon emission. One can create a blog and write to people to exercise or take bus or mass rapid transit to travel and this in a way also gives us the benefits of long life and free from diseases and sicknesses. 

In a way, health and fitness can help one to save money and from going to see doctor more frequently and to keep oneself fit and strong and age strongly. Only, if one has a very busy job etc and need to travel by car and on petrol, then, it is alright for now to travel on petrol driven cars. This is a piece of good news for health and fitness enthusiast, as I used to drive a lot in the past and, in a way, I myself have conrtributed to pollute the environment. Lately, I have been cycling or do walking to market or places and restrict in even taking buses, to use the latter transport only if necessary. 

Importance of Thoughts in Manifesting your Dream 25 Nov 2024 11:58 PM (4 months ago)

 By Rameshon        

Date -26 Nov 2024                                            Time Published-5pm

Marathon Personal Best Time - 2hrs 22min 24sec

(Masters In Education, University of Western Australia, 2005 - 2008)

Buddha told that it is thought that becomes our action, itself. Positive thoughts lead one to positive action. The outcome will be happiness. It is reverse and otherwise for negative thoughts. So, we must be careful in entertaining the thoughts that come through our mind. By meditation method, one will become more aware of the thoughts processing through our mind, and it takes time to observe this. One can change the thought. For instance, sometimes the mind will be thinking, " I am weak". This will make one weak, definitely when we channel thoughts of weakness. By becoming aware, I can say, " I am feeling strong" one will see positive action coming from the body. So, if you say that you hate running, you will not run the marathon and also will not feel good to do a 3km jog. Reverse the thoughts to positivity and see what happens. Satisfaction only is the outcome of positive thinking.

A champion's mind is usually positive. Therefore the outcome is positive. In Loughborough University of Technology, England, 1992 to 1994, we went through mental training practise, meditation and relaxation during our psychology lesson, for my degree programme. To hit a gradual goal or sub-goal time,  athletes imagine that they perform mentally and achieving the result successfully by entertaining on thoughts and imagery that one can accomplish it. 

With regard to this, I have checked on the importance of mental thoughts and mental training with my former coach Alan Guilder whether he had practised mental training before he attained 13min 32sec for 5km track. He told me he does not know about mental training, as a matter of fact, and he has never done or practised any. That made me to learn something from here that some top runners don't really practise any form of mental practise or any kind of visualisation. However, after with some few steps of running, as we were running on the pavement of the road in Loughborough, he paused and revealed that he used to imagine that he was going to take part in a future race, and entertain his mind of mental imagery, which came to him in an autonomous fashion, that he is running fast and go through a mental play of having done well and even getting good prize for the run. Alan has come in top position in races in some parts of England. In one race we did a 15km race and he did 48min plus, while I came in 5th for men open doing 50min 18sec in a race, where both of us ran in the same race. 

So, in some good top runners' mind this automatic thoughts and imagination comes in and they are not really aware of what is going on in the mind. Good that Alan was aware and he shared this with me. Eventually, I realised that with or without mental practise or doing visualisation, people like Alan do positive day dreaming during runs and picture themselves accomplishing it. There is a mental play which has taken place. No wonder they keep improving and become elite runner. As for those who are not able to go through this day dreaming while running, it is a good idea to do conscious mental practice by imagining that you are going through the mind, creating a scenario of achieving the goals or sub-goals in the mind.

This correspond to what Albert Einstein have mentioned. He said that imagination is higher than intellect. Obviously, the person who visualises and pictures themselves successful by first imagining in the mind. Upon doing that, there is this miracle of believe that the environment collaborates with the individuals mind creating opportunities for the individual to achieve the reality from the imagination fed to the mind by mental practice or visualisation practise. 

In short, in psychology, it is mentioned that our thoughts are more real that the solid things that we see outside, in the environment. There are alot of u-tube, instagram, face book and other media where right now individuals who want to be enthusiasitic in running can reach. Like I have mentioned, the more one reads, writes, talks and listens on running, the more there is this action to perform and one can become addicted to running in the long run and achieve tremendous result, according to one;s progress and capacity. This applies to top runners or runners who are not concerned about being a top runner but would like to have some improvement in running, and over time, being able to complete a marathon with a reasonable time, irregardless whether it is sub-3hr or sub 4hr or sub-5hr or sub- 6hrs. The most important thing is to get hooked to running and keep excising to keep the body and mind healthy, which should be every runner's ultimate pursuit. It is to do exercise as a lifelong pursuit. 

How to like Running and even run a marathon 25 Nov 2024 7:33 AM (4 months ago)

 By Rameshon            Date 25/11/2024     

Best Marathon performance 

2hr 24min 22sec (Chiengmai South East Asian, Games 1995)

Masters In Education (University of Western Australia 2005 to 2008)

There was once where I gave a talk on running, around the year 1994. The group consisted predominantly of nurses, male as well as female.

I gave a presentation on how to train for a marathon, and had a question and answer session, after the talk. I was able to answer all except one. I had answered to my capacity. It will be good to share this here as I was wondering how to answer this particular question that I am going to answer now and  to my satisfaction. It took me quite a while, in fact, some years, to come to a realisation on how to confront this perculiar but smart and thought provoking question.

The question was on what gives us the motivation to run the marathon. What is going on in the runner's  mind. This was asked by a male nurse. I was not sure what he was asking and I asked him to repeat. He repeated by rephrasing the question so that I can understand. 

I was puzzled by this question as I found it weird, and I answered that I just like running. As for the next question, the gentleman told me that it is boring to run, so he was wondering what was going on in my mind. I was telling myself that I should have watched my mind throughout the run and become aware of it. 

Simply put, the gentleman was wondeing what were the thoughts going on in my mind and he wanted to know. As for me, I was running because I like and enjoy it. I did not need anyone to push or force or strongly encourage me to run. It was automatic. What thoughts are going on. It is something that I did not bother to find out all my life when I was running. For the male nurse, he felt running as something grueling, and he was wondering on whether we enjoy or suffer while running. Even after the next 20 years it was a question I kept it aside and keep it in view and was hoping to find the answer myself. 

Innate runners who like running are intrinsically motivated and don't need to be told to run. But there are those who hate running but hope that somehow there come a time that they will be motivated to run. Some even consider the marathoners as mad. 

The answer to this is simple and it really took me a while to understand. It is thoughts formed in the mind that forms your action. What you read, write, think and listen forms your thoughts and mind, and your tendencies. If one keeps reading about running, writing a diary or sharing experiences after a run, a training log, discuss with friends on running, especially with same interest in running and also listen to u - tube, instagram, blog etc, the media, on running topics, they will gradually be an automatic process to get themselves interested in running. 

In short, thoughts form action. So, if you want to succeed in completing or even doing very well in running, it is a good idea to watch more the media and these forms thoughts, the motivation to do the action of running. Compared to the past, the new generation are blessed with instagram, facebook and u-tube and what not. Watching, the media, especially on running, again and again, and watching other variety of u-tube will form thoughts and this pushes one to run. It is because of the media, as one of the main reason, that the world record keeps getting better over time, as a matter of fact. 

It is a similar situation of one don't feel like doing yoga exercises. However, the moment you watch the u-tube, step by step yoga sequences, one will feel the push of wanting to do. It is that simple. 

Benefits of Running - Not Just Physical but Mental and Spiritual as well 25 Nov 2024 5:02 AM (4 months ago)

 By Rameshon  

Date - 25 Nov 2024   

Time published - 10pm

Personal best marathon - 2hr 24min 22sec (Chiengmai - Thailand -South East Asia Games - 1995)

Masters in Education (University of Western Australia - 2005 to 2008)

I have spoken about a number of benefits of running and it is found in this blog, itself. One can use the browser from this blog and type - Benefits of Running. You will see my write up on it. There are numerous benefits that are found and there are tons of research to support this as well. 

On the topic that I am discussing now, I would like to keep my story short and sharp and, if possible, to make an IMPACT on avid readers. As I have been meditating at least 20 to 40min a day, some insights are coming within me, on the benefits of running. I would like to share this with you here. During my days of running, teaching and coaching of about 30 years or more, I was actually not aware of this interesting fact, infact. 

People have asked me on my exercise frequency. I have told them not to ask me whether I exercise everyday. I told them that to exercise everyday 1 to 2 hours or minimum 30 minutes is a norm for me. It is better a person who can ask me whether I exercise everyday, twice, as I believe in doing double session of exercise. The more you do, you will only see your life come to order. Running just gives you happiness, as it has been found that we tend to have an increase in serotonin, endorphon and dopamin in the body. The more you run, there is more the calmness in you. 

Please take note that I am not talking about running to the extreme. There is a Tamil saying which says anything in excess is poison. So, one should exercise more but it is also good to know one's limit, according to your capacity, physical and mental preparation, and the ability to take pain. 

My angle of discussion revolves around doing 20 to 30 mins of exercise at least 3 times per week or throughout the week for my fellow readers that I am sharing this. 

There were altogether three schools that I have taught and coached - namely, Clementi Town Secondary School (1989 to 1992), Catholic High School (1995 to 2000), Hwa Chong Instituiion (High Sch - 2000 -2005), Hwa Chong Institution - College - 2005 to 2011).

As I have trained talented runners and those not talented but are hardworking and very interested in running, never once I have come across students going into mental problem or going through any kind of self harm. I was also told by discipline teachers that the athletes I train are very disciplined in class and school, and that they don't get into any kind of problems or issues in school. This insight has just come to me,very recently, only when I look back at my past experience, in teaching and coaching. As people have gone through the Covid 19, many people have opened up on the issue of overthinking. I feel that if you run, there is no any kind of overthinking that you will be going through. Trust me! The mind tend to be more positive and you will get through the day easily, so long if you have a frequent exercise sessions per week going on.

This has now been explained by Sri Sri Ravi Shankar, and enlightened master from India, who taught me on breathing technique. He say that in order not to go into an overthinking situation, one just have to go for a jog. The moment you jog, you will find it difficult to think, as you need to catch your breath.it gives you a break from thinking. It is known that when the mind thinks, its tendency is to go to negativity.

 Thus you will focus on your run, instead. As soon as you finish your run, there is one thing you can be assured of. It is the feeling you get from the run. You will feel the restlessness from the body is gone. and you will feel a sense of relief of not able to think much, WHILE YOU WERE RUNNING, and this make you to avoid and prevent any kind of overthinking. You will feel that the baggage of negative mental thoughts are no more bothering you for that particular day that you did the run. 

Aging Strongly : Chia Hern Kok 24 Nov 2024 9:28 PM (4 months ago)

By M. Rameshon 

Date : 25 Nov 2024, Monday

The author has a personal best of 2hr 24min 22sec for marathon, Chiengmai South East Asian Games, 1995, he also has a time of 2hrs 34min 02sec marathon time - Singapore International Marathon 1994, local time)

PE and Sports Science (Bsc (Hons) Loughborough university of Technology -1994)

Masters In Education (University of Western Australia, 2005-2008)

Mr Chia Hern Kok 

I met this gentleman a year back and would like to write about him. He is 80 years plus, currently. I had an informal interview with him, a year back. 

He is a Chinese, bespectacled person who looks quite stout for his age, looking strong with fine toned muscles. I knew him from year 1990 onwards. Back then, at that time, I was including coaching to my interest in running, as I was more interested in coaching rather than being a top runner in Singapore, instead, then. 

Mr Chia, was from Commonwealth Secondary School, in the past. He was also heading his department of Physical Education. He was about age 50 and was about to retire at age 55. After retirement, he has been seen running, doing workouts with fellow running mates. 

In the past, he was seen motivating and encouragimg his teen male and female runners. Moreover, he used to run with the students. They all look up to him. 

He brought them for races. The students took him more of a fatherly figure and his runners were disciplined. I was more impressed with his running, as he was not only teaching, but also spearheading his Physical Education dept as the Head of PE Department. He was a teacher-in-charge cum coach as well for his team of runners, besides teaching some subjects in the school.  A dynamic person indeed. Later, he retired at age 55 and was focusing on active aging. 

Not only he kept himself focusing on fitness and health, but he also competed in his age group, locally and internationally. I used to see him with some working teachers and some retired teachers and an active principal of a school, running, doing age appropriate workouts on CCAB track at Bukit Timah, Singapore.  

He can be very encouraging to the masters, as he has been consistent and has a continued history, without a break, on running. 

Having spoken to him, very recently, in 2023, I will be doing an interview on him, shortly. He still does his running at least 3 times per week. I will get back to everyone on this. So, stay tuned on this. 

Note

In the meantime, after Covid 19, my observation is, there are people who are seeking for ways to run and reaping its benefits as well. I shall discuss on the benefits first, as people like some goody stuff you get from running and understand as it will make them to appreciate and enable and empower one to do more. So, fellow runners, I will write asap on this. Do watch out for it!!!

Sedentary to active running, from walking to running (Part 2) 15 Feb 2021 5:35 AM (4 years ago)

 By Rameshon

I have given in the earlier post on building oneself from 10min to an hour of walking. This will give one a progressive, systematic and gradual way to improve in cardiovascular endurance, and one can go on to running over time. 

12

Day 1 - 1 hour of walking 5 to 6 km per hour, with no running 

Day 2 - Rest 

Day 3 - 4min walk and 1min jog / run ....do this 12 times to oneself an hour to do this activity. 

Day 4 - rest 

Day 5 - 4min walk and 1min jog / run ... do this 12 times as on Day 3

Day 6 - rest 

Day 7 - 3min walk and 2min jog / run... do this 12 times till it is for an hour 

Day 8 - rest 

Day 9 - 2 1/2 min walk and 2 1/2 jog/run.... do this 12 times till it is for an hour. 

Day 10 - rest 

Day 11 - 2min walk and 3min jog/run...... do this 12 times till it is for an hour

Day 12 - rest 

Day 13 - 1min walk and 4min jog ...... do this for 12 times till it is for an hour

Day 14 - rest 

Day 15 - 5min jog and 1min walk ........do this for 10 times. 

Day 16 - Try running all the way for an hour or follow Day 13 programme. 

Day 17 - rest 

Sedentary to an active 1hour running, from walking 15 Feb 2021 5:21 AM (4 years ago)

 By Rameshon

People who are sedentary have asked me questions on how to keep themselves active over time. It should be noted that cancer and heart problems can be prevented by one taking to physical activity. Moreover, one should also do one's own best to learn Qi Kong or Pranayama to prevent all forms of diseases. It is good to indulge on asanas or yoga poses as well as it increases one's health, physically. The importance is seen more when one becomes older and the best way to retard aging is to exercise all the way throughout life. 

Here in this essay, I will put a summary of how a sedentary person can plan out a program to finally do an hour of running and keep doing it about 4 times per week. 

We will start off with walking and over a period of time, jogging and running can be included into the programme, 

Day 1 - 10 min walk

Day 2 - rest

Day 3 - 15 min walk

Day 4 - rest 

Day 5 - 20 min walk

Day 6 - rest

Day 7 - 25 min walk

Day 8 - rest 

Day 9 - 30min walk

Day 10 - rest

Day 11 - 35min walk

Day 12 - rest 

Day 13 - 40min walk

Day 14 - rest 

Day 15 - 45min walk

Day 16 - rest 

Day 17 - 50min walk

Day 18 -  rest

Day 19 - 55min walk

Day 20 - rest 

Day 21 - 1 hour

The Importance of Health 26 May 2020 12:59 AM (4 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Editors of Flexifitness

For diet, it is important for one to realise that “You are what you eat”. If you consume junk food, you would not be able to obtain the recommended amount of vitamins and minerals that your body needs. This would make you feel fatigued easily. Some may even start to gain weight. Hence, it is important to follow a healthy diet. Your diet should also include fruits and lots of vegetables. Instead of eating white bread and white rice, a healthier option would be brown bread and brown rice. For snacks, instead of munching on chips, one could eat mixed nuts.

Mental well-being is very important. If one is feeling very stressful, the person should find out the cause and do their best to reduce it. Stressful situations could be caused by work or home situations. Meditation is one way that one could use to relieve their stress. They will become calmer and their mind will be clearer which could help make better decisions. Another way is to engage in physical activity. Sometimes, you just need to take a break and come back later to be able to manage the situation better. Therefore, it will benefit one if they are able to find a comfortable platform to relief their stress. Some could listen to music, do deep breathing techniques based on what they are comfortable with and feels that it will help them to relax.

Lastly, having good health will reduce one’s risk of developing chronic health conditions and other issues like depression etc. Hence, one should take care of themselves by consuming a healthy diet, exercising regularly and being mentally healthy. This will also benefit them in the future as if they are healthy, they would not need to spend money on medical bills and can save the money instead.

Note:

An interview with Coach Rameshon (Should people exercise during the COVID-19 pandemic?) - Part 2 22 May 2020 8:30 PM (4 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Editors of Flexifitness

Some people may wonder what types of food they should eat to improve their immune system and also how they can spend their time wisely during this circuit breaker period. Hence, Coach Rameshon, an experienced person who also has a Masters in Education have given his thoughts about it.


1. What are some foods that people could eat during this period to keep themselves healthy and reduce the risk of them getting the Corona Virus?



Turmeric. Studies and research has shown that Turmeric has the highest antioxidants, vitality, and immunity score and other spices that are not mentioned here.



Berries. Blueberries, strawberries and etc. also have a high amount of antioxidants which helps improve the immunity and vitality level.

More information about turmeric and berries are provided in the links below:
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
https://www.healthline.com/nutrition/11-reasons-to-eat-berries


2. How can people keep themselves occupied during this circuit breaker period?

When a person goes out to exercise, it keeps their mind occupied compared to a person who does not exercise, and when their mind is too free, goofy thoughts start to form in the mind. Some may come across negative articles on the newspaper for example and start to have negative thoughts. Instead, one could indulge themselves in positive thoughts by reading the autobiography of the great people which could be a form of motivation for one to start something new and could even use YouTube as a guiding platform to learn something new. For example, Yoga stretching, new languages etc.

One could learn more about Yoga. There are different types of Yoga poses one can do which will be good for the whole body in terms of preventing diseases. Each pose has the ability to prevent different types of diseases. At the same time, doing Yoga will also help to align the body especially the joints, from the neck all the way down to the feet.



Another thing one could do is meditation for 10 – 20 minutes which is good for, the mental well-being of a person. One type of meditation is by sitting down listening to the sounds of the environment in the sukh(easy)asana(pose), a cross-legged pose which helps the blood circulate towards the heart. If one cannot sit on the ground cross-legged due to flexibility limitation, they can sit on the chair but make sure that their spine is erect. The important thing is that the spine has to be erect so that the energy can flow from the base of the spine through the spine to the top of the head.  Another type of meditation is to observe the breath. Japa is the repetition of a word, a monosyllable whereby the person repeats the same positive word again and again in their mind. An example would be, repeating the word “Strong”. Repeating positive words creates soundwaves and it affects the mind and body to the thought that we are thinking.



One could also do strength training like push-ups, sit-ups and superman pose is good enough. One could do these three exercises at their own pace with several intervals. Push-ups and sit-ups could add up to 60 each with breaks in between. The superman pose can be done for 30 seconds to 1 minute. If one is able to, the person can do a few sets of the superman pose.


Note:

An interview with Coach Rameshon (Should people exercise during the COVID-19 pandemic?) - Part 1 22 May 2020 1:00 PM (4 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Editors of Flexifitness

During the circuit breaker period, some may be unsure if they should exercise or not and what food they could consume to be less prone to contracting the Corona Virus. Seeing this as a complex issue to discuss, it is good to ask an experienced person. He does not only have the experience, but he also has a Masters in Education. Therefore, I decided to ask Coach Rameshon a few important questions and hear his thoughts on it.

1. What is the difference between normal flu and Corona Virus?

Normal flu is quite contagious. In fact, in the USA, part of the Corona Virus death could be from normal flu that people are dying from. Flu is a virus and those with immunity can recover from it. However, if one gets the Corona Virus, they need to have a much higher immunity level to recover from it.

Children from 1 to 4 years old are still building up on their immune system. Hence, they can be more prone to getting the virus. Therefore, it is important for parents to adopt a healthy eating habit for their children so that they can build up on their immunity.

For adults, the older they get, their immunity goes down due to ageing as they are moving closer to death. Hence, they could be more prone to getting the virus as well. Therefore, it is important for adults to adopt a healthy lifestyle by exercising regularly and keeping themselves fit.

2. What are the advantages of an active person and the disadvantages of an inactive person?

An active person will be able to keep their health and fitness. Health is about increasing their vitality and immunity. Fitness consists of 10 components and we will be focusing on some of the very important components. If a person exercises and stays active, they will be able to improve/maintain their stamina, balance, strength, coordination, agility and power of their hands and legs to be able to perform their daily tasks without getting fatigued easily. Their heart and lungs will be kept strong as well. Most people who are healthy also focus on their diet and hydration.

An inactive person, in three weeks, their stamina can drop by 50%. Since they are not exercising, their fitness components such as their stamina, balance, strength, coordination, agility and power of their hands and legs will start to drop. This would cause them to feel fatigued easily and may find it difficult to complete their daily tasks as they would have to put in more effort compared to an active person.

For adults at the age of 50 to 70 years old, they will lose at least 40% of their muscle mass regardless of whether they are active or inactive. Their bone density also starts decreasing.

3. Can people go out the parks like Bishan Park and Pasir Ris park to exercise during the circuit breaker period?

Firstly, due to the government ruling, one can only exercise in their neighbourhood. This is because, example, if a person travels on public transport to other parks to exercise, it increases the chances of them getting the virus. Hence, it is better to follow the government’s ruling and only exercise in your neighbourhood.

Some parks like the Tiong Bahru park are small. Hence, a person needs to be disciplined to exercise at such parks and do several rounds in the park to achieve the minimum requirement of physical activity per day. According to the American College of Sports Medicine, one should engage in 30 minutes of moderate aerobic activity (23-26 beats per 10 seconds) every day.

People may have several parks near their house that they can run at. They should compare the parks and see which park has a longer route for them to run at so that it motivates them to complete the route and run a longer distance as well. If a person stays near parks as big as the Botanic Gardens, one should choose to run there instead because it is a very big park and one can cover more distance by running around that park.

When a person goes out to exercise, it keeps their mind occupied compared to a person who does not exercise and they are too free, their mind goes goofy. This causes the person to be unaware of the time being wasted during the unnecessary thoughts going through in the mind. Some may even start to quarrel with others for small things which do not matter.

4. Is it safe for the elderly to go out to exercise during this period?

Elderly should exercise because exercising can help slow down the ageing process and improve their health. This will help reduce the chances of them getting the Corona Virus.

In countries like Singapore where there is heat and humidity, the virus dies. Hence, when a person goes out to exercise, it is less likely that they would contract the virus.

5. What are the benefits of running?

Some of the benefits have been mentioned above in question 2, the advantages of an active person. People can also relieve their stress when they go for their run. They get to clear their mind.


Note:

Coach Rameshon And His Revisit of Sub-2hr 24min 22sec Marathon Challenge. 20 May 2020 11:02 PM (4 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Ms Rajendran

Corona Virus and Exercise to prevent Susceptibility 31 Mar 2020 9:32 PM (5 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)


By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Currently, the coronavirus cases are at 859,032, and it is on its way to passing 1 million. There are 4 ways to curb coronavirus. One, it is to wash hands with soap most of the time, when necessary. The other is to have a face mask. Next, it is to have a 1-metre gap of social distancing.

However, just by staying at home, one could actually become more susceptible to corona if we go to inactivity for a number of days, about 2 to 3 weeks are enough to also have the effects of detraining. Muscles atrophy, losing the size of muscles, will take place. One's cardiac output for endurance effort will be drastically reduced. Fats in the body will increase, thereby increasing the visceral fats, and subcutaneous fats will also go up in percentage. Our immunity will be down if we don't exercise at all.

In this essay, I just want to firstly share that we are not alone in the fight against coronavirus. All of us MUST learn to fight, by putting aside our differences, against coronavirus prevalence. We must not say lip service to unity but show by the action itself by forgiving and forgetting mistakes by our fellow men.

Hence, having said that, I will suggest some points for Home Stay Order people.

For Aerobic/Cardio activity

(1) One could do 10 to 15 min of on the spot jogging, 4-5 times per day, 3 hrs apart. 

(2) One could do skipping 2 min x 5..... morning and another session in the afternoon 

(3) Skipping for 30 sec, with 30sec rest for 10 to 20 sets. 

(4) To maintain the muscles, one could do the following (20sec non-stop, with 20sec recovery):
(a) push-ups
(b) sit-ups
(c) squat thrust
(4) hyperextension
(5) hand swing
(6) dips
(7) superman pose

These are simple but good exercises to increase our well being and immunity, and also maintain our muscles and also one's cardio as well.


Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

A 20min Exercise Will Do 28 Mar 2020 4:47 AM (5 years ago)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

Written By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

27 March 2020

Home 
(1) 20min step-ups on a chair which is about 1/3 metre. One could do 30sec of step up, with 30sec recovery, which is two steps of HDB staircase. The step-up height should not be too high in height. 
(2) skipping for 2min slowly and with 2min recovery x 15
(3) On the spot jogging for 20min. I did this in 1992 for California Marathon as it was raining outside. You can include one or two knee lifts or kicking off the back. 

Outside
(1) Jogging for 20min, with a 1min moderate run intensity and a min to recover and repeat for 10 times,
(2)Take a short 50m hill and repeat running up and down for 20 times. As you go up the hill, one should go up faster, and go down in dead slow or jogging pace to recover.
(3) Go to an overhead bridge and do up and down 20min run. First, run up the stairs and run to the other side and go down the stairs. Do reverse direction to continue. 

These are examples for some out there to follow to keep oneself fit, following the government's order at the same time.



Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Training one can do with Corona Virus around? 26 Mar 2020 9:22 PM (5 years ago)

Note:


If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

Written By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

27 March 2020

TRAINING ONE CAN DO WITH CORONA VIRUS AROUND
With Corona Virus striking us, with cases and deaths, training becomes very challenging. It is easier to go to the track and run. However, it is very important to keep oneself away at least a metre away from each other. One must follow government orders like quarantine, homestay orders and not go against the government as the government is doing its best to contain and win over the battle of having no virus in the country.

One could go to a variety of routes like East Coast Park, Mac Ritchie Reservoir, Hort Park, Mount Faber, West Coast Park, Botanic Gardens etc. The time one could go is between 5 am and 6 am to exercise. In the night, it is a good idea to go and run as many people do not train in the night. There are two advantages to training at night. One is that the weather is cooling and the other is that many people do evening training as compared to night training. One must learn to keep the hands free by reminding oneself of washing one's hand most of the time to prevent the spread of the Corona Virus.

It is at this kind of time that the energy of people may be down as few do training in the early part of the morning and later part of the night.

I will put some training one could do to some form of quantity or quality or both training combined.

Fartlek
One can choose to do what they want from the fitness and condition.
I shall give some examples here and do to suit your convenience.

Example One - 1km jog, 5min hard, with 5min easy, 3min hard, with 3 min easy, 100m moderate with 1min jog, 2km jog

Example Two - 3km hard, with 10min jog, 200m hard with 1min jog, 100m hard with 1min jog, with 500m hard and followed by 3min jog, followed by 2km jog.

Intervals - for 5km and 10km training
Note:
Very conditioned athletes can do Type A, B, and C
Quite conditioned athletes can do Type A and B
Casual runners could do Type A

Type A -200m x 10 easy pace, with 1min rest, heart rate of 150beats per min
Type B - 200m x 10 moderate pace, with 1min rest, heart rate of 160-165 per min
Type C - 200m x 10 hard intensity of 90 per cent, with a min rest, heart rate of 170 to 180 beats per min for heart rate.

Other methods - Easy to hard intensity for 5km training.
One could run 5km, the first 5min of easy intensity and they are to run at their own moderate pace and at the last 1-2min to run as fast as possible.


Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

How to train without races? 26 Mar 2020 6:20 PM (5 years ago)

Note:


If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

Written By Rameshon 
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

27 March 2020

It is good to do breathing technique, like Pranayama (prana means lifeforce, yama means control) or Tai Chi to increase one's lifeforce, thereby improving one's vitality. One's immunity goes up. To keep the mind from overthinking, it is wise to exercise the mind and body. 

One should occupy one's mind by listening to or reading positive thinking books. There are other ways also. Instead of gossiping, one could do mantras, a one-word syllable that one can repeat such that there are grooves formed in the mind, and one becomes more positive towards the outlook of life. Prayer for one's self-growth, world peace and world prosperity, helps the person himself or herself and at the same time, it helps the environment as a whole. Meditation and singing positive songs do a lot of help for the mind. 

To keep the body from restlessness, one could go to spaced out parks and do some casual walking, brisking walking or running. One can go to the gym to do exercises, like weight lifting or own bodyweight exercises like push-ups, sit-ups, hand swing and lunges and so on. 

As for 5km to 10km athletes, it is wise to go for at least 20 to 30 km runs. Once a week, one could do 1min cadence training x 20 to 25 reps alone or with a group. 

One could do fartlek like 2km jog, 100m fast, 100m slow, 300m fast, 300m slow jog, 200m fast and 200m jog, finishing with a 2km of an easy jog. One can do planning similar to this. 

For those who are affected by not racing Seoul and Tokyo marathon 2020, it is good to do one's own time trial, so that one's life goal or target is always in focus. This is a form of maintenance. A 3km or 5km time trial will be a good idea to do once or twice a week.

As we still have the Corona Virus, it is wise to keep exercising, not just stay at home and not doing anything but get ourselves to be worried even more. One could do as what I have proposed with the sharing that I have given. I wish you all the best in training consistently so that one keeps the fitness, and not lose it.



Note :

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do the marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Consistent Exercise and Corona Virus 24 Mar 2020 9:27 PM (5 years ago)

Note:


If you have any queries, please contact Coach Rameshon at 9100 4369 or you can email him at swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

Written By Rameshon 
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

25 March 2020

It is a good time to keep exercising, while one stays at home, One can go to a spaced-out area to exercise, like parks etc. One could go in the earlier part of the day to exercise where only a few people come to exercise, while others are asleep, as early as 4am or 5am.

By doing regular exercise, one gets to be healthy physically. In addition, by doing breathing techniques, like doing a simple belly breathing exercise, one will not only be bringing one's vitality up but also to maintain one's emotional stability.

If one stops to exercise, the muscles in the body will atrophy, one will lose muscle mass while ageing or lose the muscular size. One becomes weak. 

For the mind to be balanced, it is good for one to do meditation. A simple 10 to 20 min meditation will do, Meditation prevents overthinking, as one may be worried about diseases like coronavirus etc. 

Having said that, it is wise to every time keep the hand clean by washing the hand when the opportunity arises.



Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do the marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.