Reflections of Pang Hao’s fitness journey 2023

In this article, we will be interviewing Pang Hao, who has always been physically active and is here to share what he has learned this year with his exercise regime. He is a father of 2, holds a full-time job, and still finds time to train regularly. He is a certified kettlebell, pilates, and MovNat coach, and an avid runner who has got into road cycling, triathlons, and more recently BFT. 

1.What is the biggest pearl you have discovered this year that has transformed your training? 

• Having various types of exercise is important. Slow, long base workouts are crucial for building endurance. Long Zone 2 exercises have significantly contributed to enhancing my stamina. Although it may be boring, I find it simultaneously refreshing. To ensure I am in Zone 2, I monitor my heart rate, my perceived exertion, and whether I can still breathe through just my nose.

• High-Intensity Interval Training (HIIT) has also been a revelation. One thing I noticed after starting BFT was that I would tire quickly. Long Zone 2 exercises might not be as effective in improving Heart Rate Variability (HRV). I discovered that incorporating HIIT makes a substantial difference in enhancing HRV. Anaerobic and threshold training, such as intervals, also aid in training my ability to bring my heart rate down quickly. This is something I am actively monitoring so that I can better plan and manage my efforts. Another realization is that to excel in HIIT, having a strong base strength is crucial.

2. Besides training, what else have you changed this year to improve your health?

I started tracking my HRV via a tracker. It tells me how my recovery is. Heart Rate Variability (HRV) is individualized, and establishing a baseline is crucial. The most effective method for this is to continuously wear a heart rate (HR) watch. A higher HRV generally indicates better fitness, and athletes often exhibit notably high HRV. Personally, I observed an enhanced HRV over the past year as I consistently trained. This progression has been gradual but marked by noticeable improvements.

3. How do you use HRV to tell you about your recovery?

Learning when to rest is crucial. When Heart Rate Variability (HRV) deviates from the baseline, it signals the need for recovery, often indicating illness. I experienced this firsthand when I had shingles, and my nighttime HRV was significantly off. My Garmin watch consistently prompted me to rest during this period. Unfortunately, my recovery was extremely poor. Relying on my Garmin watch to guide me has proven to be extremely useful in managing my training and recovery.

4. Can you describe your experience training with BFT?

One intriguing observation is BFT PXI. Initially, I held the belief that working at my maximum effort would guarantee a gold medal. However, I encountered two scenarios.

Scenario 1: I found myself unable to achieve a sufficiently high PXI initially. It became evident that I lacked the base strength required for certain exercises, particularly those involving the upper body. Consequently, my heart rate couldn't reach higher levels. This realization highlighted that it's not solely about aerobic or anaerobic fitness; rather, the limiting factor for me was the crucial element of base strength.

Scenario 2: On the other hand, I noticed instances where I exceeded the PXI but still fell short of achieving a gold medal. Several reasons could account for this. Firstly, it's possible that I pushed myself too hard, although this might be wishful thinking since exertion is intended during the "On" times, with built-in breaks in the HIIT for recovery. Secondly, a more likely reason is that during the rest period, my heart rate remained unusually high. I hypothesize that, as I become fitter and improve, I'll be able to push hard during workouts and recover faster during rest periods. Consequently, my PXI may be lower at the same intensity. I continue to monitor my progress and am eager to share more data and statistics in the future. I believe this will manifest as an observable difference over an extended period. Already, I've noted small adjustments, with my HRV baseline increasing from 45ms to 54ms over the last four months.

5. How do you juggle work, family, hobbies and exercise in a fast paced society like Singapore?

Working out in the morning, such as the 6:15 am BFT or engaging in pre-dawn bike rides, has proven to be beneficial. The support from the community serves as motivation. Additionally, I've set up a small "gym" at home with my Zwift and some kettlebells, providing options for quick sessions between meetings when I work from home. Achieving my 360 intensity minutes target early in the week alleviates any guilt I might feel when dedicating weekends to social activities and family.

6. How do you stay motivated to keep active?

Setting clear goals and staying connected with social groups are key aspects of my fitness routine. Achieving satisfaction by surpassing my previous Personal Record brings immense joy. Another motivating factor for me is the desire to stay active with my kids for as long as possible. The goal is to work out together until the day they surpass me in running, swimming, or cycling.

From this interview, we learn that Pang Hao is motivated by outcome measures, evident in his tracking of HR zones and personal records. He also harbors intrinsic motivation to keep up with his kids for as long as possible, serving as significant goals to maintain motivation. It prompts us to reflect on whether we have similar motivators in our lives to sustain our health. Additionally, Pang Hao is a perpetual learner, consistently acquiring knowledge about his own body and understanding factors that bring about positive change. His exploration into concepts like HRV and PXI and the optimization of his performance showcases his curiosity, driving him towards the pursuit of excellence in performance, inevitably contributing to his overall health.

Additional information 

What is Heart Rate Variability?

Heart rate variability (HRV) is the variation in time intervals between successive heartbeats. It serves as a measure of the autonomic nervous system, indicating the balance between the fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) systems. Higher HRV is often associated with better cardiovascular health. While the gold standard for measuring HRV is through an electrocardiogram (ECG), many modern smartwatches can estimate this value by monitoring changes in blood volume in the skin. When choosing a smartwatch, it's important to ensure that it has the capability to measure HRV if this is one of the outcome measures you wish to track.

What is Zone 2 training?

There are five heart rate training zones, and Zone 2 typically corresponds to about 60-70% of the maximum heart rate. To calculate this, you can subtract your age from 220 and then multiply the result by 60%. Some smartwatches perform these calculations automatically, simplifying the process of identifying the training zone you are in. Training in Zone 2 is geared towards building aerobic capacity and endurance. This zone operates at a moderately low intensity, and individuals should still be able to breathe through their nose and engage in conversation easily.

Glossary

BFT - Body Fit Training 

HRV - Heart rate variability 

HIIT - High intensity interval training 

HR - Heart rate

PXI - Power x Intensity