Health report card goes red... slightly

I did my health checkup after avoiding it for several years. 
40 years old and my engine is displaying some "errors".... aiyoyoyo..
Cholestrol levels just a bit higher than average + liver not on a optimal level.
After checking with my friend Darren, he adviced that I should "crank up my exercise routine" a little. That means, I should pedal at a slightly faster pace that makes speaking on a bike to require abit more effort.
So for 2015, I am restarting  my "Get fit program".
Not Iron man standard but it's just about getting back my health.
I want a "all black" report card.  
From last week, I did a bit of cycling, more swimming(sunday afternoon) and watch more carefully what I eat. Go easy on Laksa and prawn noodles.
I rode in for 1 hr averaging 25km/h. It took more effort and my legs ached a bit after that. You know I am "king of E.R.P" haha anyway, I felt better; frankly more from getting up and doing something. 
Hey, who am I kidding...it's early days. Hope I can keep the momentum up. And don't tempt me on the Laksa k :) 

Cycling improve fitness and helps you pass IPPT!

photo by Julian Lim 

Saw this post on Lovecyclingsg Facebook and it made me smile. It was a cyclist who managed to pass his individual physical proficiency test (IPPT) AFTER failing 6 years in a row! The reason he gave was cycling!
For folks who are reading this outside Singapore. SG, all men below 40 years of age are required to do national service (2 weeks) yearly. Part of the requirement is the IPPT involves running a 2.4km under a time limit. Many after reverting back to civilian and not exercising tend to fail it. More of IPPT here.
I can attest how hard it is....if u don't exercise :)  
This is his actual words "I hope this post encourages some of you that are afflicted by our national obligations. After cycling regularly for 6 months from a total sedentary lifestyle to being a bicycle commuter on some days, my fitness has improved to the point where I can pass. (Failed for the past 6 yrs)" Julian Lim
Steady lah and well done!

David lose to win!

Steady lah David .. and I know other then the running part, David also is an active cyclist!
This is an interesting way by Singapore Health Promotion board to encourage a healthy living!
This is really inspiring!

David as the poster boy of Lose to win program by Singapore Health and promotion Board

@ LCSG King of the hill ride.. Mr SunKist!

David @ LCSG Round island ride..

up a steep slope.. 

Rider Profile - Francis Tang Yee Fun

Francis with his trust BF pocket Rocket

"Until now I still can’t believe my fitness has gone up so much since one year ago before I started bike commuting. I think the best choice I have ever did was to sell away my motorcycle then, because it kept giving me the urge to just ride my motor.

Took me more than an hour at first to ride 20km to work and almost 2 hours back due to peak hour. But it has since gone down to 45mins to and 50min back, half an hour faster than mrt and only 15 mins slower than motor. I have since rode 8000km commuting in one year. Best is I no longer need to go gym. Hence I had more time with my family. More advantage include:

1.When I go to town, I no longer worried of where to park or jam.
2. Feel a big sense of achievement after every commute, especially if I need to go very far like woodland.
3. I have gone pass most of the roads in Singapore, seeing many things I’ve never see before iny life
4. No problem with rain anymore. Whether it’s sweat or rain water, I still need to change anyway what.
5. I sweat lesser as time goes by, now I just need to wipe down using a wet sports towel after commute.
6. My confidence level goes up believing anything is possible
7. Traffic jam, increase petrol prices, coe, erp, road tax and mrt break down is a history to me.
8. I really feel very happy everyday after the commute. The occasional impatient drivers doesn’t bother me anymore.
9. I have gone to a lot more places in Singapore than I’ve ever been and…
10. Everytime a part of my bicycle broke down, I was very happy to replace it with a better component using the money save from petrol, erp, coe, road tax… Etc.

This is only my thought after one year of bike commuting. I know most people find it dangerous, and it’s definitely true. Just want to share, not trying to convince you to try." Francis 

Health and Cycling

Photo credit by http://www.antibioticslist.com

3 weeks ago I fell ill again. It was flu (or was it common cold??) and the whole body was aching and I felt weak. Dripping nose and a very big headache. Not the jackhammer headache but a dull pressure that slowly cockscrews in pressure from the back of my ears and fore head. My eyes have dull pressure... Not in a super state and I just had to lie flat after medication for 2 or 3 days.

I thought I recovered from my previous bout of flu(or cold) and feeling good, I restarted my cycling routine. Nothing too much, just 40 mins of more intensive riding from Punggol to Seletar airbase and loop back from Sengkang.  King of the hill was around the corner and I wanted to be in shape.
Bad idea. After 2 days back into the saddle, I felt the dreaded aches and headaches.  This was worrying to me as I had not been sick for awhile.. now it was 2 times in 2 weeks.

I visited Papa mike again and downloaded my activities after the first flu recovery. "You shouldn't exercise immediately after Flu(or did he said cold?? sorry I wasn't in my best condition to listen...) . Have to ramp up slowly.. " He lectured... "Alamak, now u tell me..."

 So now I know and I share. Please don't follow my silly mistake. Must rest it and go easy.
BTW, do u know what is a common cold compared to Flu? Click here to read more...   I still not too sure what I got.... But very glad I am better now.. and I am slowly cycling again! Hooray!