Saturday, March 28, 2020

A 20min Exercise Will Do

Note:

If you 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)

27 March 2020

runningcoachsg: 2018

Written By Rameshon 27 March 2020
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)


As many are afraid of Corona Virus and are following the government's Home Order, it is wise to do some form of exercise at least for 20min to work the cardio. One can do several of what I am going to propose. I will give you two different ways to train - at home and outside, where it is rare to come into contact with people. 

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 of 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 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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.




Thursday, March 26, 2020

Training one can do with Corona Virus around?

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)

27 March 2020


Written By Rameshon 27 March 2020
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)

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, home stay 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 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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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?

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)

27 March 2020





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


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, 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 body weight 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 easy jog. One can do a 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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.

Tuesday, March 24, 2020

Consistent Exercise and Corona Virus


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)


25 March 2020





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


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 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 aging 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 corona virus 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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.



Monday, March 23, 2020

Untold Stories of 10km, Half-Marathon Road Racing

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)


By Ms Tan

Image result for 2018 posb run winners
Picture 1 - Running shots of Mr Rameshon from the POSB Run 2018

After reading a number of past articles, local athletics books, websites, and also interviewing athletes, I realised that it will be good to share with people some of the untold stories, of our own Singapore distance runners, particularly in road racing. For instance, in POSB Race 2018, this year, an elite Kenyan runner ran and won the 10km race in 32min 22sec, for Men Open category, where the quality of the race was good. The second male winner was also a non-Singaporean, a Gurkha.
Having interviewed Mr Rameshon, he showed me a diary with 1995 training book, and I saw his Singapore best time was 32min 22sec where he beat one of the most formidable Malaysian runner called Ramesh, personal best for 2.4km was 6min 56sec, who was undisputed in Singapore soil, in winning a race. Yvonne Danson, another top runner and current marathon national record holder for women open category, unsatisfied, remeasured the 10km route again and told that actually distance was 10.3km. The story of the race was inspiring to hear and I shall write in detail in the upcoming blog post.
There are other past unknown heroes like Dr Bala, Khoo Chin Poo, Balasundram, Ernest Wong, and Tan Choon Ghee. It is good for people to know, as the latter can trace back the history of distance running to have the knowledge and also to make running more a worthwhile pursuit.
It is, in fact, good to know the summarised history of half-marathon best timing ever, especially in road racing, as people do need to know as they may get confused.
It is only now that people know that Dr Bala is the fastest ever Singaporean for 10km for road and that Mr Rameshon is the second fastest ever. In half – marathon time Mr Rameshon time has done 1hr 04min in Johore, the best timing ever by a local until now for half marathon. I shall be writing a lot of these unsung heroes for the benefit of fellow Singaporeans. So, watch out for 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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.

Corona Virus, Winning and Compassion

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)

24 March 2020

Image result for rameshon blogspot

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



It is at this point of time that one must come as one to pray to God that we, our loved ones, and friends and the world to be protected from Corona Virus. It is unwise to talk about subjects like 'why we are not holding any race as Corona is always there'.  They should not say things like, " My training and workouts have been affected greatly."

One should know that the Corona Virus has caused colossal damage to our economy. Many have already died and many will be dying etc. It is at this time that one could do meditation, do breathing technique etc. to improve one's vitality and immunity. 

It is said that if a person has high immunity, no disease will be able to make one sick. It is good to have a healthy lifestyle and eat nutritious food. Tumeric has the highest vitality index for food. One should include it in food. Yoga exercises and deep breathing exercises will help one to increase one's life force. 

In short, what I am trying to say is on the importance of staying alive and go into a risk stage in getting the virus spread to us. One should find out the preventive measures and kiv issues on winning, as it is imperative now.


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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.

Sunday, March 22, 2020

Corona, Fitness and Current Training

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)



23 March 2020


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


The fact about Corona Virus being a deadly virus is real. It is known as an invincible enemy, and it is not an easy one to eliminate from planet earth. It is, however, good to work as one in the world to be safe without corona by systematically eliminating this virus from our life.




To my understanding, there seems to be not much heard on Corona Virus in terms of research done on it. There are things we can do to continue training or we will be inactive and we will have poor health status. 



We need to know that it important to stay where we are and especially stay in the house. We should, however, keep ourselves active. We could run at MacRitchie Reservoir, Parks, as the space between one to the other is reasonable in term of distance. This act of keeping ourselves fit can increase our vitality. 



It is also important to not just exercise but also eat healthy food which could increase one vitality. Fruits like berries are good for the body as they have high anti-oxidants. Moreover, we have food which has tumeric, which has the highest antioxidant index, to make us have high immunity. 



As for Corona outbreak, my advise is for people to do exercise in gym. If not much people are using the gym, it is good to do. One should be careful on hygiene etc. One should use one's towel. 



If one does not exercise during this period, it becomes disadvantageous, as one will become unfit and for corona to leave our lives is still an unknown thing. We become conscious of what food to eat, to be healthy and increase vitality and immunity, and these comes when we are conscious of health and fitness as important in our lives.


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 to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for 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.