NYAA Entry - Physical Recreation - Overview For March and April - Keep Fit

Participants: Boon Kiat, Joseph
Venue: Bedok Reservoir and TPJC
Total hours completed: 31 hours

Overview:
- Focus on stamina building
- Introduction to weight exercises
- Introduction to circuit training
- Cooper test
- 4.3 km run

MARCH
Dates: 23/3, 24/3, 26/3
Hours completed: 5 hours

When we started our first training, we decided to start slow. We jogged half a round around Bedok Reservoir and started doing our stretching. We proceeded with some upper body exercises: push-ups. We did 3 sets of push-ups which added up to a total of 100. After a short rest, we finished the remaining distance around Bedok Reservoir.

We were introduced to weight exercises which focus mainly on the training of our upper body. We started with barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses.

By our third training we started on circuit training using Our aim was to achieve 7 sets in 60 minutes and we met our target by finishing in 58min 30 sec.

APRIL
Dates: 2/4, 4/4, 6/4, 7/4, 9/4, 11/4, 13/4, 14/4, 16/4, 18/4, 20/4, 21/4, 23/4, 25/4, 27/4, 28/4
Hours completed: 26 hours

Warm-ups: 2km jog, stretching and 100 push-ups in 3 sets (start of every training)

Weights Training: Barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses. There is an interval of 10 sit-ups in between every exercise.

Dates: 4/4, 6/4, 7/4, 13/4, 14/4, 18/4, 20/4, 21/4, 25/4, 28/4

21/4: We were able to handle barbells of 13kg. (13 kg barbell was used for subsequent weights trainings)

Circuit training: Four different stations around the TPJC stadium. Exercises include 10 pull-ups, 20 sit-ups, 20 back arches, 30 dips and 30 burpees in a set. 7 sets to be done.
Dates: 16/4 - 54min 45 sec

4.3km run: Timing was taken for the time we needed to complete a round around Bedok Reservoir.
Dates: 11/4: Boon Kiat: 26min 37 sec Joseph: 24min 47 sec
27/4: Boon Kiat: 22min 18 sec Joseph: 19 min 55 sec

Cooper test: Introduced to us on 9/4. We have to jog as much as we can for 12 mins. This is to check our progress of our stamina.
Dates: 9/4: Boon Kiat: 2.3km Joseph: 2.6km
30/4: Boon Kiat: 2.5km Joseph: 2.8km