Tag Archives: fitness news

A Super Cardio Endurance Drill

May 6th 2012
Written by:Nadir Shah    Comments: 0

Greater cardio endurance = healthier heart = less risk of heart disease. Not only that, your heart starts working less harder for the same activities. That means you can take it up a level and move towards a much stronger you!

The FJ Endurance Challenge is aimed in doing just that. This is the kind of stuff footballers, aka soccer players do. Its highly effective and its something that has helped me get my resting heart rate down to 54 beats per minute.

What you need to do is run 10 forty yard dashes (approximately 60 walking steps) at your top speed, with a maximum rest of 15 seconds between each dash.

The Beginner challenge: The best and worst times from your 10 sprints should not be more than 1 second apart.
The Intermediate challenge: The best and worst time from your 10 sprints should not be more than 0.5 seconds apart.
The Advanced challenge: The best and worst time from your 10 sprints should not be more than 0.3 seconds apart.

And guys, whats more important here is to not take more than the allotted 15 second rest. Its ok if in the beginning you cant keep the difference under 1 second. If you keep on doing this, you will improve your endurance enough to get it under that time.

So be strong and get even stronger!


Staying Fit

October 20th 2011
Written by:Nadir Shah    Comments: 1

Im no Usain Bolt but I can tell you this – fitness needs to be part of our everyday life. If its not I can guarantee you that you are missing out on a whole bunch of great feelings, that take the stress out of your hard core workaholic lifestyle. Not to mention the fact that you look good too 🙂

Watch out for a whole lot of fitness tips and goodies on this space. Till then check out Its a site I created so that people can share interesting fitness stories with one another. Im  sure you are going to find a lot of good stuff to learn from so do check it out.

Here’s a Fit Junction promo that you will like. Im really proud of it because I made it using nothing but the material available on the web. And I think it turned out brilliantly. Let me know what you think

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