Halo everyone, I'm back.. 
Mephisto,
It seems that your are looking more on cardiovascular fitness. Anyway, what would you like to achieve from the selected exercise program?If you choose running/jogging as the mode of exercise, can I know the intensity, duration and frequency of this program?
Yeah. what i would like to achive is overall fitness. as i am doing apnea and as per what dive doc said, doing a specific task with the least amount of effort /stress. apnea is all about O2 economy. so i would like to be able to do a 25 meter dynamic apnea with recovery heart rate (hr) of around 70 bpm. currently at around 90 bpm.
Aiseh...i dont have a specific programe....only what is convinient and available.
jog once a week at : 1.3km brisk walking operating in hr zone 2
1.95km jog operating in hr zone 3
0.65km sprint operating in hr zoe 4
swim 2 times a week at : 2 X 1km operating in hr zone 3
and i dont time myself.
Below is a brief description of HR zone:
The Energy Efficient or Recovery Zone - 60% to 70% HR zone 1
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80% HR zone 2
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90% HR zone 3
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold or POD. Through the correct training, it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Red Line Zone 90% to 100% Hr zone 4
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone
So if possible can you recommend a better and effective program? if possible something resonably within the contrainst of a working guy laa that dont have much time in his hands.
Thanks.
