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 Murugiah Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Skipping - You just need a skipping rope, that is all.
Skipping is a good form of exercise for the whole body, the hand and leg, and including the core area as well. One will need to balance at all the time. The calve and feet will get stronger over time.
Skipping 20min is equivalent to 1 hour of running, according to experts and researchers, using heart-rate as an indicator. Compared to other exercises, skipping is as good as hill workouts in running. In Loughborough University, in the past, when I was in England as a University cross-country runner, we do circuits that have subtle skipping exercises, but we did this without a skipping rope.
For the duration of exercise and training, it is important to do it with skipping rope, as it will take at least 20min to finish the training. One could do 1-minute skipping and 1 minute of rest and cover the entire 40min like this. A fit person can do a moderate speed during skipping. For 1 minute, one could do moderate intensity and one could rest for a while or slow down the speed for a minute, and then continue the training. It is good to cover 40 min of this activity. If one is very fit and he or she could not get an intensity workout done, one could do a hard 1min skipping and 1min of slow skipping or rest 1min in between sets and do the whole 40min of the time. If the rope touches the leg and one's skipping stops, one should just continue the training or keep the flow going. I hope that you enjoy this kind of optimum training. You can choose your training to your fitness.
If one is old, and also for a young man who is not fit enough, it is a good idea to do 1 minute of skipping, taking one's time to rest for a minute and then continue like this for the whole 20 minutes of the total time taken.
Take note that skipping increases one's cadence and including stride length as well. If one is supervised and monitored to get the optimum result that is also good. If you can't find someone to help, you could actually do it by yourself.
By Narayanan
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.
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.
