If I’m inspired by Lee’s story and want to try it, where do I start and how do I proceed?
CNA Lifestyle asked two experts. Dr. Joshua Li, his consultant, Associate in the Department of Sports and Exercise Medicine, Changi General Hospital, and Ray Loh Ban Chuan, Senior Physiologist in Orthopedic Surgery, Tan Tock Seng Hospital.
- I’m in my 50’s and haven’t exercised in a long time.
“The general rule of thumb is to ‘start low and go slow,'” said Dr. Li, noting that baseline fitness and underlying pre-existing or undetected medical conditions should be considered. bottom.
Loh adds: Jogging or running intensity over the past 6 months. “
- How useful are wearable technologies like fitness trackers and smartwatches?
It has its pros and cons, but remember it’s not a medical device.
“For those who have a specific training plan, wearables allow them to know how their training sessions are progressing according to their training goals,” said Dr. Li, linking to social apps aimed at athletes. He added that there are other advantages, such as adding dimension by “Gamification” of motivation and community, “Marathon he can break the monotony of training” certain aspects.
However, the metrics these wearables provide need to be discerned. “Even if we interpret the data correctly, there is also an element of inaccuracy when it comes to the wearable’s sensor’s ability to accurately detect his real-time parameters such as heart rate, blood oxygen saturation, and his running pace.” He said.
Loh added that it’s important to consistently and sustainably train in the right zones when training for a marathon for optimal training results.
“Wearable devices can provide useful information such as average heart rate at a given pace, distance traveled, stride length and cadence. These information can be used to fine-tune training programs to prevent injuries and overtraining. “However, there are other factors that can affect your training session performance, such as weather, work, diet, hydration, rest and recovery, and stress levels.”
Therefore, over-reliance on devices without awareness of one’s physical condition can be counterproductive.
- Speaking of wearables, what is VO2 max in fitness trackers and how does it work?
According to Law, VO2 max is a measure of how healthy a person is when exercising in a “full force” state, and is measured from the oxygen and carbon dioxide expelled during maximum exercise. Using this as a pre- and post-workout metric helps us show our benefits and how effective our training regimen is.
“But to get a more accurate reading, exercise testing should be done in a controlled environment. Wearable devices calculate and predict VO2 max based on heart rate, distance traveled, and speed. , which may be overstated or underestimated,” he noted.
- Ready to train for a marathon.
Dr. Lee emphasized that a well-structured, systematic, and step-by-step training program is essential to prepare for the high physical demands of the marathon.
“During training or on the day of the event, it is important that participants know their physical limitations and pay attention to their symptoms, especially middle-aged and older people who were previously sedentary,” he said. I was.
“Chest pain, shortness of breath, dizziness, palpitations, and fainting are symptoms that may be heart-related and should not be ignored. Stop training and immediately discuss symptoms with your doctor for further advice. Please ask.”
- I’m worried about getting hurt at this age, how can I avoid it?
It’s important to learn the difference between “good pain” and “bad pain,” Dr. Lee said. The former is the expected discomfort that comes out of his comfort zone, the latter indicates impending injury.
“Overuse injuries, especially of the lower extremities, are common during the marathon training process, especially when there are training errors or improper equipment such as running shoes.
“Repeated overloads during marathon training can damage the bones, joints, muscles, tendons and ligaments of the hips, knees, feet and ankles. and should seek medical attention if it persists after a short period of rest.”
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