Other Tips

1.     

1.      Tips for Shower

a.       Two minutes rule

                                                              i.            Soak body and hair for 2 minutes.

                                                            ii.            Soap and shampooing for 2 minutes.

                                                          iii.            Rinse for 2 minutes

                                                           iv.            Brush your teeth for 2 minutes.

b.      Soap & Shampoo: no more than 3 times a week for best your skin.

c.       You must soap and shampoo because of chemical after swim.

2.       Always rinsing your mouth after swim and drink a cup of water.

3.  Decision your daily training using Heart Rate Monitor

     a.  Know your rest heart rate (RHR) that is your lowest heart rate: Recommend to measure the heart rate just after wake-up for 7 days

     b.  Measure the day's RHR in every morning and compare with your RHR.

     c..  If the day's RHR is RHR + 5 bits or less, do your regular training.

     d.  If the day's rate is  RHR + 5~10 bits, do your training strength lower: (recommend 5 bit less than your regular training.)

     e.  If the day's rate is RHR + 10 bits or more, give up the days training and rest.

4.  If you find colored urine or urine scum, that means you need more water.

5.  Training Plan Tip 1

     a.  3 weeks regular training and 1 week a reduced strength training (recommend 5 bit less than regular training).

 (by Sworn Chae)  Please e-mail me if you find incorrect sentences or words.