However, I still keep up with the other two goals.
Last week Tuesday, we have went for badminton session. This time, it is not as tiring as last two week. The amount of muscle pain I experienced is lesser as well. I have no idea whether it is due to the increase of the fitness level or the not-so-intense workout.
On last Friday, me and another two friends went to gym. I have achieved a few goals. I don't have any specific plan before I go but I tell myself to push harder for each workout. Hence, I went on to try the cross trainer. Last time I used the cross trainer, I couldn't control my own pace, so I quit it after 15 minutes and never try it again. I wanted to challenge myself so I went on to the equipment. I managed to reach 2.95 KM within 33 minutes. My heart beat was once rise until 166 but I am able to slow it down when I run on my own pace.
After the cross trainer, I continue my exercise with treadmill. I run at 1.0% gradient, 7.3 km/h in speed for 30 minutes. The total distance was 3.35 KM and the number of calories burn was 222 kcal. I used to run at 0% gradient, 6.5 km/h. Most of the time I can only do fast walk and run continuously for one or two minutes in intervals. This time around, I managed to run continuously for six minutes and seven minutes before I decrease the speed for fast walk.
By the way, I have done some research on the cross trainer(because I don't know the name of the equipment).It is showed that cross trainer work effectively on both upper and lower body (Masterson, 2010). Click here to view it.
Here is another link to show you the benefits of using cross trainer.
Reference
Masterson, K. (2010). Cross trainer benefits: Recent study reveals new benefits. Retrieved from http://www.weightloss.com.au/articles/exercise/top-ten-reasons-cross-trainers.html
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