My 5 Golden Rules in Exercise

After my significant illness in 1984, I took 5 years for complete rest and suddenly realized this is not good.  So, after 1990, I engaged in progressive exercise program designed on my own.  From brisk walking, to hiking, to 10km-21km-42km distance running, to trailwalker, to ocean sailing.

I followed these golden rules all these 20 years:

1. PERSISTENCE.  Ten out of 10 persons understand exercise is good.  Yet, only Three out of 10 persons will regularly exercise.  Persistence is the most important rule.  Best is of course daily for 30  minutes or more.  I can only make 5 mornings or more.  People will argue that they are busy and can't participate in a persistent manner. I counter argue that I am even busier person, and all National Leaders, CEO of multinational company do regular exercise.  Why can't you?

2. INCREMENTAL.  People often ask what duration or strength should they perform exercise.  I often answer, there is no fixed rule, but there is a rule that you start from the minimal.  A few seconds are good, then working up gradually, by a weekly or bi-weekly steps to higher grounds.  Like more time duration, more weights added, more lapse or distance.  You must get a breakthrough and personal best, or at least aiming for them.  My friends swims for 20 laps and was proud, but at a snailing pace, it benefits little.

3. INTERVAL SPRINT.  I recommend exercising not at a regular pace. But rather took bursts and relaxation at intervals.  Start with 30 seconds strenuous followed by 30-60 seconds relaxed jogs or swim.  Then work up to it.  Experts said it will improve 70% of your VOMax.   Your heart and lungs can then work to its best by pushing towards threshold.  Of course, you can't burst your lungs, if you do it gradually working up.  Experts sprints at top speed for 10 minutes, then slow jog for 5 minutes, then repeat.

4. BREAK THE THRESHOLD or RETREAT and TRY AGAIN.  Contrary to the incremental approach, you can't reach infinity of time or strength.  There comes a time you feel too much. There comes a time you are tired that  morning.  There comes a time you are lazy and stop for some time.  So, when they occur, step down 20% at your previous level and work up again.  If you feel too tough, step down the next day by 20% and work up again.  Soon, you will find breaking on threshold after another.  Personal best breaking is always my dream.  I can still break my distance running PB from age 30 to 57.

5. CROSS TRAINING.  Never just perform one form of exercise.  Always do cross training by adopting different exercise at the same time.  Running or hiking alone will hurt your knees, unless you perform gym work up for your quadriceps, your back and your shoulders.  Foot ballers will not just train in football fields, they need swimming and gym work.

I stick to these principles and hope to sustain them as long as I could, as heavy as I could, as happy as I could.