DIfferent experts will have different definitions of fitness. That’s because the way you define the word depends on the type of performance you expect. Some athletes need to develop a particular type of fitness over all others – bodybuilders on one extreme, marathoners on another – but most of us are at our best when we achieve a balanced fitness.
|Below average:||You take more than 12 minutes to run 2.4km|
|Average:||10:30 to 12min|
|Above average:||9 to 10:30min|
|MH FIT:||9min or less|
Get into a basic plank position, with your weight distributed across your forearms and toes. Your arms should form right angles at the elbows, and your feet should be placed hip-width apart. Your elbows should be directly under your shoulders, and not bent inwards.
|Below average:||You hold a plank for less than 1 minute|
|Above average:||1 to 3min|
|MH FIT:||More than 3min|
There are a whole bunch of exercises that target the core, such as the V-shaped jackknife, leg raise (lying down) and plank leg raise. If these core trainers bore you, try Mok’s personal favourite, the inverted V stability ball push-up.
Adrian Mok, 36, 175cm, 67kg
With a personal best time of 10h 23min for the world- famous Ironman endurance race, Adrian Mok ranks as one of Singapore’s top Ironman triathletes. His longest ever run was a 168km lap around Singapore – that’s four consecutive marathons. “I’m more of a long-distance athlete,” Mok says. “Over short distances, I’m really not that fast.”
Well, he has managed to pull off a 3:09 marathon, and scaled the 73 floors of the 1999 Westin Vertical marathon in 6min 56sec (the world record is 6:45). In our book, that’s pretty fast. Mok attributes his massive cardio capacity to his triathlon-style training plan. He has a tough six days- a-week schedule, which sees him swimming 11/2 hours’ worth of interval laps on Mondays, biking 72km in a little over two hours on Tuesdays, and running 10-minute max-intensity tempos, gruelling circuits and half-marathons throughout the rest of the week. “Biking and swimming helps to build cardiovascular ability without the impact of running,” Mok says. “It’s helped to keep me relatively injury-free through these years.”