Jon Bon Jovi /Janie, Don't Take Your Love to Town
- This is a great song to start off your workout. Especially when it comes to the chorus, good to sing along while running. Singing and running builds endurance.
Van Halen /Why Can’t This Be Love
- This song helps you to maintain your speed.
The Police /Message in a Bottle
- The bass running is awesome to run to.
Good Charlotte /Predictable
- I don't know which is better? Good Charlotte's version or Delta Goodrem's version? But this is a good tune for a work because it is categorize as Pop Punk genre.
Joss Stone/Under Pressure
- I love the original version of this song by Queen and David Bowie but there’s just something about Joss Stone's husky and sexy vocals that makes this version so cool.
Seal/My Vision
- A techno/trance beat to keep you on track.
Nelson/Won’t Walk Away
- Even though this song was written in the 80s but it was released in the mid 90s. It has that Glam Rock feel to it that makes you wanna move your body.
Toploader/Dancing in the Moonlight
- Happy tune with a little dance beat to it.
Soul II Soul Feat. Carol Wheeler/Keep on Moving
- The follow-up to Back to Life, it almost sounds alike. The BMP are lowering down but this song still makes you wanna move or keep running.
George Michael/Precious Box
- This is a great dance feed from George Michael. I just love the starting to the end of this song. It's a "7 minute-ner" but it never gets boring. Its great way to end your running but this is not a cold down tune.
This is an approx. 45 minutes playlist. So set the equalizer of each song individually to get maximum effect; set the Cross fade Playback to 12 seconds because when you are running you don’t want to have any gap in between songs. Using a heart rate monitor is a good idea if you don’t have much time to work out. What you need to do to maximize your cardio workout is try to get your heart rate into your THR (Targeted Heart Rate)
I don't quite fancy running on a treadmill because it makes me feel like 'Hamtaro". I just love running cross country and sometimes a little jungle trekking is so much fun than running on a machine. It is true you can monitor how fast you are going and how far you are going but you are just there and you are not going anywhere. In the open, you can breathe fresh air and see new scenery, and you don't have to worry about sweating all over the delicate piece of exercising machine. But then again, when you live in the city like KL, there aren't many places you can go to get a nice and fulfilling outdoor workout. If there is, it is either too far or the traffic going there is crazy. I am blessed to be in Kuantan, where the whole place is a gym. I can work out anywhere I want to and I don't have to worry about the distance or traffic. Any place that takes more than 30 minutes to reach in Kuantan is considered outstation. But to those who is already used to those sophisticated gymnasium, Kuantan isn't the place to be. The gyms here are worthless. I am not trying to bad mouth the gyms in Kuantan but the people here aren't the gym rat type. So there isn't much point opening up a grand gym here. The people who really go to gym here are the ones who want to be body builders, because what they do is just carry weights all day long and talk about what sort of protein they are taking. I don't know whether it is just me and my gym buddy because once a while we got to gym to tone up our muscle; those regular gym rats there has a kind of funny odor coming out of their bodies. They smell alike, it must be their protein shake or hormones that they are taking. The smell to me is almost unbearable, that is why I don't go near them or socialize with them.Here’s a couple of picture of one my runs up a famous workout place in Kuantan - Bukit Perlindung. It takes about an hour to go up and down the hill; the difficulty rating 3 of 10.
THR Zone
MHR (Maximum Heart Rate) = 220 minus your age. E.g.: you are 35 years old. 220 – 25 = 185 is your maximum heart rate.
In order to find your THR zone, you need to multiply your MHR with the low and high zone percentage. (55% low end and 90% high end)
185(MHR) x .55 = 101.75, the low end of your THR
185(MHR) x .90 = 166.50, the high end of your THR
MHR (Maximum Heart Rate) = 220 minus your age. E.g.: you are 35 years old. 220 – 25 = 185 is your maximum heart rate.
In order to find your THR zone, you need to multiply your MHR with the low and high zone percentage. (55% low end and 90% high end)
185(MHR) x .55 = 101.75, the low end of your THR
185(MHR) x .90 = 166.50, the high end of your THR
I don't quite fancy running on a treadmill because it makes me feel like 'Hamtaro". I just love running cross country and sometimes a little jungle trekking is so much fun than running on a machine. It is true you can monitor how fast you are going and how far you are going but you are just there and you are not going anywhere. In the open, you can breathe fresh air and see new scenery, and you don't have to worry about sweating all over the delicate piece of exercising machine. But then again, when you live in the city like KL, there aren't many places you can go to get a nice and fulfilling outdoor workout. If there is, it is either too far or the traffic going there is crazy. I am blessed to be in Kuantan, where the whole place is a gym. I can work out anywhere I want to and I don't have to worry about the distance or traffic. Any place that takes more than 30 minutes to reach in Kuantan is considered outstation. But to those who is already used to those sophisticated gymnasium, Kuantan isn't the place to be. The gyms here are worthless. I am not trying to bad mouth the gyms in Kuantan but the people here aren't the gym rat type. So there isn't much point opening up a grand gym here. The people who really go to gym here are the ones who want to be body builders, because what they do is just carry weights all day long and talk about what sort of protein they are taking. I don't know whether it is just me and my gym buddy because once a while we got to gym to tone up our muscle; those regular gym rats there has a kind of funny odor coming out of their bodies. They smell alike, it must be their protein shake or hormones that they are taking. The smell to me is almost unbearable, that is why I don't go near them or socialize with them.Here’s a couple of picture of one my runs up a famous workout place in Kuantan - Bukit Perlindung. It takes about an hour to go up and down the hill; the difficulty rating 3 of 10.
It was almost noon that we (Me and M) started going up, but the place is so thickly covered with trees; you would feel like it is in the morning.
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If you want a more challenging workout, there are paths like this. But if you are not into the whole adventure thing, you can just stick to the normal paved road.
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You never know what you get along the way; check out the size of this leave. M’s hand looks like a midget’s hand. Miniature men in the background: Help! Gigantic fly swat! Don’t whack me!
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“When you get to the bottom, you go up to the top, then you stop and you turn and you go for a ride, till you get to the bottom and you will see me again…Yeah! Yeah! Yeah! …You may be a lover but you ain’t no dancer” That was playing on my iPod when I reached the top. 201 meters from sea level; Okla, it is not too high and you don’t need thermal clothing or an oxygen tank.
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M: Hmmm, I think, we are not quite on top yet. Let’s climb that one which has a Celcom label on it then we will be really on top. X: “All Along the Watchtower, princes kept the view. While all women came and went, barefoot servants, too. ”
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This place reminds me of Gasing Hill minus the action going on in the cars tsk…tsk… tsk…, but as you all may know, people in Kuantan are more daring. They don’t do it in their cars. They do it openly at the beach, hence the circulation of the porno VCD - Live Action at Teluk Chempedak(TC). I always thought it was a gimmick to promote porn, until I accidentally saw a lady breast feeding in broad day light at TC. To some breast feeding in the open is not a big deal. Well, to me it is, when the person she is breast feeding is almost as old as me or maybe older. Got MILK?
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