According to the latest report on condition and fitness conducted by a reputed American investigate unit, 20% of Americans practice so that they can have a necessary impact on their condition profile. No other way can beat the established payback of a steady fitness exercise; a steady fitness exercises reduces the risk of cardiovascular disease, cancer, diabetes, and osteoporosis, reduced blood pressure. Beside that it helps in the maintenance of steady body weight and improves body image, cut depression, and enhances stress administration system. The famed American College of Sports treatment initiated a phrase, “Exercise is Medicine”. These factors are sufficient to motivate anybody to visit a gym on a daily basis. But even the most dedicated exercisers had a hard time following it on a daily basis. These are some of the useful tips to keep you motivated, & thrilled about your workouts.
o put in order an individual wellness idea. Try to see your idea, and sense it in the heart, then you might work out still on those days you don’t feel like. Either its mountain climbing, riding bikes, avoiding unbearable back pain, or finding good in any new fashions garments, your inspiration level is connected to the individual reasons of staying healthy!
Bike
o Make a list of the friends who have a pursuit for corporeal fitness. Promise your friend and accomplished one to meet at the gym or joggers park. Once you realize that your friends are banking on you, you will easily join them.
o Involve in any kind of action you enjoy to do like spinning, swimming, dance classes or ice skating. Try to involve yourself in any activities you are engaged in. Incorporate new things with the old routines since everyone get fed up of performing the same task again and again.
o Set a target for yourself. Produce for a race, a charity walk, or gym contests. These challenges will help you to keep going.
o Set up a recompense system. Promise yourself a new dress in for every 5 pounds of weight you lose. You can also recompense yourself with a body massage, tickets to a concert.
o claim a time-table and report the no. Of workouts you do and report your growth over time. In case you are not in a mood, look at the log and you will find that you used to do 5 pushups and now you do 15. This shows how far you have come.
o Appoint an experienced personal trainer. These will help you in achieving the best results. A few sessions with an experienced instructor will help in igniting enthusiasm and motivation.
o In case you don’t have the time than walk on the treadmill while watching Tv, You can also read books while on the motionless bike, or start jogging with a friend.
o practice makes me feel & look better,. After exercising you feel more energized and relaxed. Once you start doing practice it encourages you to do it again and again.
These whole exercising tips will work wonder for you. Jumble up these fitness tips each day and you will observation that you are more motivated and more consistent with your fitness exercises. Make practice a part of your life!
Motivational rehearsal Tips to Get You Going
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Nikon have introduced the Nikon Coolpix Aw100 as a rival to other cameras in the increasingly favorite rugged and waterproof covenant digital camera niche for outdoor adventurers. It has been given the Aw prefix in its model number as an All Weather digital camera.
It is waterproof to 33ft, can withstand drops on to a hard covering from 5ft and capable of operating in temperatures down to 14F. Nothing considerable here as these are suitable standards for this type of camera, however the Aw100 can withstand immersion to greater depths than many of its peers.
Bike Sensor
The problem with waterproof and rugged covenant cameras is that to be tough they reduce photo quality whilst trying to keep the camera as covenant as possible. Nikon propose that the photo quality from the Aw100 is better than most of the other cameras in this niche as it has a 16 mega pixel Cmos sensor built-in, combined with a maximum Iso3200 setting, which offers the quality to take better pictures, especially in lower light and fast conditions.
The wide-angle lens offers 5x zoom and when you find an intriguing insect the macro mode can focus at a length of less than half an inch away for astonishing close up shots. To keep your photo nice and sharp the camera has lens shift vibration allowance rather than the more base digital sensor shift vibration reduction. Combined with the high Iso3200 setting and the built-in Best Shot selection function ensures your pictures will be as sharp as possible.
Programmed with nineteen scene moods the camera has a mode for every occasion and will ensure that your pictures will be as great as possible. Pick from Dawn/Dusk, Pet Portrait, Fireworks, Night Portrait and Party/Indoor to name just a few. For your outdoor adventurers, the citizen the camera is of course aimed at, there are Beach, Panorama, Sports and Underwater modes where the camera settings will at their optimum to capture those once only moments.
For those movies of you rafting down a river or watching your friends speeding past on their mountain bikes the Nikon Aw100 produces Hd 1080i video which you can plug level into a Hdtv to watch and enjoy. The playback can be speeded up to quest for those extra moments and then be slowed down to enjoy them in detail. Most of the other rugged cameras yield only 720p Hd video although two other higher specification rugged cameras have Hd 1080i video as well.
The Nikon Coolpix Aw100 comes with built-in ecompass and also Gps with an internal map display on which you can description your position when the photos were taken. After you have uploaded the photos to your computer you can retrace your route using Nikon’s ViewNx2 software or share them on Nikon’s Mypicturetown.com website or Google Earth. The Aw100 will track your movements and location even when the camera is not in use so that your whole adventure and route can be viewed.
With the built-in operation operate you can operate the camera with one hand, even when wearing a thick glove or under water. Dissimilar hand movements can be pre-defined for Dissimilar camera actions and the operate can be activated via a dedicated button on the side of the camera. Presently ready in three colors in the Us, orange, black and blue.
For those citizen who lead an active outdoors lifestyle, either you are sailing, skiing, rock climbing, mountain biking, hiking or a whole host of similar pursuits the Nikon Coolpix Aw100 has been designed to meet your needs, both in its quality to resist harsh environments and to take good quality photos.
Nikon Coolpix Aw100 communicate – As Rugged As You Are
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You’ve decided to step up to the plate and buy yourself or your kid a lowrider bike. Maybe you’ve seen ‘em on the streets. Maybe a friend has one that you’ve been eying for a while. whatever the reason, you’re ready to lay out some cold hard cash and get yourself one. The examine is where can you get a good solid lowrider bicycle without spending a fortune?
One rejoinder is to check out Craigslist.org. This is an awesome service that is provided free to citizen who want to sell bikes and a lot of other items. All you need is a computer with Internet way and you’re good to go. In order to check out Craigslist for your area, just go to Google.com type in -Craiglist- and the city and state where you live. That should bring up the closest Craigslist for you. You want to make sure you’re in the right site because there are distinct sites for distinct cities throughout the United States. When you get to the main page, go to the -for sale- section. When you get there, type in -Lowrider Bike- in the search area and you should get a bunch of distinct results depending on where you live.
Bicycle
Take a good look at these. Just notice straight through and see what you find. If you’re not in a huge rush to get your new lowrider bicycle, you might think bookmarking the search and going back to Craigslist every few days for a period of time. Say a month or two. Obviously, this is fully up to you, if you want to buy something right away you can do that. The only hypothesize I recommend checking the site out for a period of time is so that you can educate yourself on what the market cost is for discrete types of lowrider bicycles. After seeing the capability and the prices of the bikes for a month or two, you’ll get a solid grasp of what these bikes are selling for. With this information you’ll have a good opening of getting yourself a good deal on a bike.
Now, lets talk about how you can improve your chances of having a distinct buying experience. In all likelihood, you won’t know the citizen you’ll be meeting when you check out the bikes on Craigs. First, you want to be safe. all the time meet in a public area and let a buddy know where you’re going and about when you’ll be back. Face it, there are a lot of good citizen in this world And there are also a few not-so-good citizen around. Take a few extra seconds to be safe.
Also, when you are contacting the people, its a good idea not to furnish your personal information to them. First name is normally fine, but don’t furnish your address or full name or any kind of financial information. Face it there are a lot of scams going on today and you don’t want to be one of the victims of a scam.
So far we’ve been talking about buying locally. Some buyers will expand their searches to other cities and depend on shipping to get their purchase. While this is possible, it increases the danger of getting scammed quite a bit. Deal locally, be able to put your hands on the bike and absolutely ride it. The hands-on sense counts for a lot.
Once you’ve decided on a convention lowrider bicycle to buy, you’ll need to determine how to pay for it. There are a number of options that vary from check to cash to barter. Take into observation your security when you decide.
Good luck with buying a convention lowrider bicycle. It can be a blast to go out seeing at bikes and negotiating for the best price.
practice Lowrider Bicycles – Where to Buy Cheap Lowrider Bicycles
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Step 1:
One tip is if you are in bed assuredly early/late just take out a notebook or paper and a pen! Then write down ideas for time to come books you will think it will be cool to publish,ideas,write journal entries, or just draw! other bed tip is to turn on the tv. Watch a happy show and close your eyes, listen to what the tv is saying, try to think of a occasion or memory you had in tasteless with what you hear from the tv. You can also think about something you enjoy ad photograph it in your mind while you count down from 100.
Step 2:
When I was wee and belief about scary things or nightmares my mom and I did a trick that helps sometimes. She imagined to open my head and take out a price of paper from my head. Then, she crumbled it up (imagined) and threw it. If you don’t have a good imagination I have other way. Take a piece of paper and write down the feelings that you want out of your mind. Rip up the paper and throw it out! Then, take other piece and write down good things/thoughts!!
Cadence
Step 3:
Get a rubber band and keep it on your wrist. Now every time you think about the belief you don’t want, snap the band on your wrist!
Step 4:
Make something! For example: board game, perfume, vase, etc. Try to be artsy crafty!! Be very creative!
Step 5:
Make up a dance or a song! Make it happy not sad so you won’t think about your unwanted thought.
Step 6:
To get something off your mind you can do this contest! Make up a cadence and commentary or do something to get it to me! I will pick a winner. Here is an example cadence (*= stomp). Flip Flop never stop lemme hear your left foot drop* can’t hear you* a wee louder* much better* stay together*. ****5678 (everyone stops on 8)!
How to Get Something Off Your Mind!
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For the sake of this record let’s assume you have an good capability carbon fiber road bike such as a Kuota Kharma with Sram Rival. It’s not freaky high end by any means but a good solid bike. You love how it rides but now want to make it faster. Do you need to get a new frame or upgrade your groupo? What about wheels? Will a stiffer crank give you more speed? If I make my bike lighter, how much faster will I be?
While citizen obsess over weight the best ways to faster are put out more power, sell out rolling drag and sell out wind drag. The three upgrades I recommend cover these areas
Bike
Here’s the 3 tool upgrades to make your road bike faster.
Rotor Q-Rings
These are non-round rings that have been optimized to match the power curve of your legs. The road version have 5 settings so you can adjust the position of the power stroke. A straightforward chainring upgrade will yield a power increase of 4-5% and a decrease in fatigue. This is one of my favourite upgrades as you notice it from the first ride. You have just a limited more going up hill and it never feels like your are pedaling squares no matter how tired you get.
Tires
Most road bikes come with relatively cheap tires. The stock tires have a lower thread count to the casing and denser, slower rolling rubber. Upgrading your tires can make a big incompatibility in both speed and the ride capability of your bike. Now there are a number of high capability clincher tires that roll fast and are pretty puncture resistant. My favourite is the Kenda C2C 700 X 23mm. They are light, roll fast and have good puncture resistance. The best part is they are half the price of comparable tires from other brands.
Wheels
Most road bikes have pretty heavy wheels that come stock on them. A lot of companies put the Mavic Aksiums which are pretty tough but they weigh a ton. In expanding to the weight, most stock wheels aren’t very aerodynamic. What a bad combination. Upgrading to a deeper aero wheel set that is also lighter will feel like a totally separate bike. For speed the deeper the great up to nearby 60mm. Beyond that will be good for time trials and triathlons but be harsh riding and poor in cross winds. Rims this deep will practically all the time be make of carbon fiber. This allows companies to make deep rims are still light. Good options are available from Edge Composites, Zipp and Spinergy. Expect to pay a lot more for a set of carbon fiber wheels but they are lighter for the hill climbs and much more aerodynamic the rest of the time. And on top of it all the deep wheels look cool.
A set of 58 mm deep aero wheels will be a incorporate minutes faster over 40 km. This will make a incompatibility in both long road races and crits.
Summary
Increase power output, sell out rolling resistance and cut wind drag. These areas will give you the most bang for your bike buck. As you can see none of this is focused on weight as a pound makes very limited incompatibility on flat to rolling terrain. If you climb the mountains then a bit of weight off your bike will make a incompatibility but until you can see your abs, don’t worry about the weight of your bike.
Top 3 Ways to Make Your Road Bike Faster
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Whenever you want to add a little personality to your motorcycle, think about purchasing some bicycle graphics. Either you want flames, lightening bolts, or other design, you can customize your fender, tank, helmet, or other painted area of your bike. Choose from reusable or permanent graphics in whatever style you like.
People like to customize many dissimilar items in their lives. We decal cars, get extra covers for mp3 players, and personalize everything from sporting tool to book covers. It should come as no surprise then that many bikers Choose to add graphics to their motorcycles. The graphics allow individuals to make their bikes look better, add personality, or growth security with reflective graphics.
Bike
With a bicycle graphic, you can affordably add customization and personality to your bike. In fact, some people like to buy several dissimilar graphics that they can change depending on their mood or the event they are heading to. Many companies make graphic decals that are easy to setup on your bike and made so that you can reuse them many times whenever you want.
If you are reasoning of buying a bicycle decal, try searching online for ideas and examples of the graphics offered. Some companies will do custom orders, but not all do. You can find everything from butterflies to eagles to skulls. Hundreds, if not thousands, of dissimilar graphics are available so you’ll have many dissimilar designs to Choose from.
When inspecting a bicycle graphic, you should first part the area on your bike where you want to put it. This will help ensure that the graphic fits your bike. Next, you should watch or read any factory material available from the maker to make sure that you feel comfortable with installing the decal.
You’ll also want to make sure that the graphic is of a high quality. You don’t want something that looks like junk bringing the look of your bike down. You want a decal that doesn’t have a background to it or it will be obvious that it’s not painted on. If you find several you like, you may want to purchase one to begin with, just to make sure that it fits and looks good before spending the money on the rest.
Motorcycle graphics create a customized look for your bike, with the flexibility to switch decals out when you get tired of one or want a dissimilar look. Rather than getting stuck with one look, you can have multiple graphics for your bike or go without from time to time.
Customize Your Bike With motorcycle Graphics
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Treadmill Repair
Preventive Maintenance
Cadence
The first and most important part of owning a treadmill or any piece of equipment is preventive maintenance. If you are not currently doing this then start today!
Items required for a good preventive maintenance schedule on your treadmill:
Vacuum cleaner
Screwdriver- philip’s and flatblade
Sockets and allen wrenches depending on your model Grease Cleaning Rags
Now let’s get started!
Always Unplug The Treadmill Or Any equipment Before Servicing!
Remove the hood or motor cover. There’s probably anywhere from 2 to 8 screws. Now vacuum the dust from nearby the motor and drive mechanisms. What you can’t get to with the vacumn, use a small cloth or brush. A clean motor doesn’t come to be clogged and overheat.
After you have cleaned nearby the motor, look for any grease fittings, these are ordinarily found on commercial grade units, but your’s might have some also.
For those of you who have never seen one, they are about the size of a pencil eraser and have a hole in the end. They are ordinarily found on bearings. If you don’t have a grease gun you can buy a small gun and grease at your local auto parts store for less than .00.
If your unit is chain driven, clean the chain of excess dust, and apply a small amount of grease to the chain, also grease the drive chain and elevation chain as necessary. Use white lithium grease if available.
Check all drive belts for wear, look for cuts and nicks, and replace as needed.
Loosen the walking belt, most treadmills have either a bolt or screw on each side at the rear of the unit. Loosen these, push the rear roller toward the walking deck until the belt is loose sufficient for you to look underneath.
Raise the belt and seek the underside for wear. If it looks worn or burned you need to replace the belt.
Inspect the walking deck for wear, you will be able to tell if its worn. If it has puny ruts worn into it or bear spots it needs to be either flipped or replaced.
Many treadmills today have walking decks that can be flipped. If your deck is worn flip it, but it is recommended that when you flip the deck you replace the walking belt.
Wipe the deck and underside of the belt with a soft cloth, depending on your model of treadmill you should lubricate the walking deck at least every 6 months. Some unit use silicone spray or gel. Others use wax. Check your owners hand-operated for what the manufacturer recommends.
After you clean the belt and deck and lubricated the deck as needed center the belt on the walking platform and tighten the screws at the end of the treadmill.
Turn each bolt the same amount to keep the belt centered. Tighten the belt until it does not move freely on the rollers. Then with Caution straddle the belt and start the treadmill at low speed.
Wait for the belt to start thoughprovoking then step on the belt. If it stops it is not tight enough. Step off the belt and tighten each side 1 turn then step on the belt again.
Repeat as necessary.
Once you can walk on the belt at low speed without it stopping or slipping growth the speed to 3 miles per hour. This should be a fast walk. If your unit has side rails hold the rails and try to stop the belt with pressure.
If ok then growth the speed to 5 Mph. Run on the treadmill, if you feel any slipping tighten the bolts an additional one 1/2 turn each. Repeat if necessary.
If the belt is not centered, stand behind the treadmill and run the belt at full speed, if the belt is tracking to the left. Tighten the left bolt or screw 1/2 of a turn, and loosen the right bolt or screw 1/4 turn until the belt is centered.
If the belt is tracking to the right, tighten the right side bolt or screw 1/2 turn and loosen the left bolt or screw 1/4 turn. Repeat as necessary, this should center the walking belt.
Always wipe the treadmill down after each use, perspiration is very corrosive.
If your treadmill inclines growth the elevation to maximum and vacuum underneath.
If it doesn’t incline pull it out and vacuum.
Most operating problems are ordinarily actually seen, detected and repaired. If the cause of a qoute is not obvious, succeed a logical process of checking each component in the system.
Repair of Your Treadmill
I t would be impossible for me to list every qoute for every manufacturers treadmill in this report, but here are some base problems:
Walking belt is not centered. See preventive maintenance procedure for centering belt.
No power, check that the unit is plugged in to a live outlet, always Use Caution when dealing with electricity. Try an additional one outlet if you need to.
If you know the outlet is live, unplug the unit and check the fuses, you may need to lift the cover for this.
If you have power but the motor does not turn you either have a bad power furnish or the motor brushes are worn. Sense the manufacturer for information.
If the motor is turning make sure the drive belt is not loose or broken. Tighten or replace as needed.
Walking belt moves, but there is a loud grist noise.
Loosen the belt and see if the noise goes away, if it does you may have a bad front roller. Sometimes you can spray the bearing in the roller with a lubricant like Wd40 and this will solve the problem, but you may need to replace the roller.
If the noise does not go away then the motor bearings are probably bad and you will have to replace the motor.
Elevation does not work, unit will not go up or down or is stuck in the elevated mode.
Unplug the unit and check the elevation motor fuse, replace if necessary. Check the elevation law for broken chains or cables, make sure something hasn’t gotten caught in the gears.
If your unit is equipped with limit switches for the up and down limits check them to be sure they are not engaged. These are ordinarily puny microswitches settled nearby the elevation gears.
Always Look For Loose Or Broken Wires For Any qoute You Are Having.
You have power to the treadmill but the control panel does not work.
If your unit requires a key or a magnet make sure it is inserted correctly.
You may have a bad control panel, and you will need to replace it.
Check, for broken or loose drive belts underneath the cover.
The treadmill will run for a short time then either pops a fuse, or breaker or just stops.
Probably the belt or deck, or both are worn and need to be replaced. Try lubricating the deck first. If this doesn’t help then you will need to replace the worn parts.
Maybe the belt is too tight and is causing the motor to draw too much current. Try the belt tightening procedure under preventive maintenance.
Repairing and Maintaining Your Treadmill
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Canagasabai Kunalan was a old Singapore sprinter whose sprinting accomplishment in the 60′s and 70′s saw him achieving two Olympics participations, five Asian Games and nine Southeast Asian Peninsular Games medals. He will always be much remembered for his men’s 100m article of 10.38 seconds which stood firm for 33 years before being broken in 2001. He has a personal best of 10.38 seconds in the 100m, 21.3 seconds in the 200m and 47.9 seconds in the 400m events.
Kunalan started running quite late and retired early when a heel injury halted his true potential. There have been notions raised by the media if he could probably have achieved much more if he were to start running much earlier than discovering it at the age of 21 years old, or the fact if his Achilles injury hadn’t forced him to retire at the age of 28 years old from sprinting while the end of 1970 when he was at the peak of his prime.
Cadence
Kunalan first love was legitimately soccer and not running. He was first discovered by Tan Eng Yoon who became his coach when he was learning at the old Teachers’ Training College. Kunalan was then involved in Singapore Teachers’ Union soccer team and Tan Eng Yoon, who was the national coach then, noticed a possible when he saw Kunalan exhibited raw speed and quick cadence when he was playing soccer. Tan was able to persuade Kunalan to switch sports and immediately he saw results. Kunalan’s maiden foray in athletes back in 1963 saw him clocking 10.9 seconds for the 100m, 22.3 seconds for the 200m and 50.9 seconds in the 400m after only four months of training.
C. Kunalan prolonged to break records and in that same year, the fledgling sprinter was already a national article possessor for the men’s 4x100m event. He was part of the team which comprised of Low Sin Chock, Cedric Monteiro and Wong Fey Wan that smashed and lowering the old mark of to a new time of 42.0 seconds at the Malayan All-Comers.
His training ground before the Kallang national stadium was built, was the Farrer Park stadium. It was a centralised stadium for national athletes making ready for international meets such as Seap Games, now known as Sea Games. Before the National Stadium’s tartan track was built, Kunalan trained and competed on cinder tracks, which can prove to be a sticky situation as on rainy days it turned mud-like.
The following year after he started running, he was already manufacture a name for himself as a sprinter. Kunalan don the national colors when he was thrusted his first ever Olympic appearance. He was running under the Malaya flag, a combined federated state of East/West Malaysia and Singapore. His sprinting debut at the 18th Tokyo Japan in 1964 saw his 4x100m relay team eliminated in the first round. The team comprising of Hamzah Maklan, John Dukom, and M. Jegathesan terminated in a time of 41.4 seconds. A name among the relay team members was the legendary Mani Jegathesan who was Kunalan’s training partner, although good friends, he will prove to be his fierce rival on the track.
As Singapore found independence in 1965 and separated from Malaya. Kunalan opted to run for Singapore while his training partner Mani Jegathesan chose Malaysia. That year, it was the start of winning nine Seap Games medal in the advent years. Kunalan took part in the 3rd edition of the Seap Games in Kuala Lumpur and he ran the 4x100m men’s relay team, getting silver with a team comprising of Osman Marican, Natahar Bava and Wong Fey Wan, finishing in a time of 41.5 seconds.
Kunalan set his sights higher when he ready for the 1966 Asian Games which was held in Bangkok, Thailand, but he came agonizingly second to his friend Malaysia’s M. Jegathesan in a close photo terminate in the men’s 100 finals. He had to resolve for silver (10.5 seconds). He left the Games with someone else medal and that is a bronze from the men’s 4x400m event. The team of Bava Natahar, Gunasena Migale and Ho Mun Cheong earned a bronze when they clocked 3:14.40 in the finals.
The next major meet was to be the 4th Seap Games in Bangkok in 1967. Once again Canagasabai Kunalan had to resolve for silver in his pet event, the 100m and 200m. He clocked 10.6 seconds and 21.8 seconds respectively. Gold eluded him once again when his men’s 4x100m relay team of Yeo Kian Chye, Wong Fey Wan and Natahar Bava, terminated second best for silver (41.3 seconds). Kunalan also ran in the men’s 4x400m relay event, and it also didn’t fair much good for him as the team of Natahar Bava, Mun Cheong Ho and Gunasena Migale could only managed a bronze (3:20.50)
By now, the 25 year old Kunalan was becoming an experienced runner, with plenty of local and overseas races under his belt. He was one of the top sprinters in the Asian region and that possible showed when he was sent for his second Olympic appearance. At the 1968 Mexico Games, he reached as far as the 100m Quarter-Finals clocking 10.38 seconds, which stood as the national article for 33 years. His 200m timing of 21.3 seconds, which was ran in the round one qualification also earned him a new Asian Games 200m record.
Kunalan best running year would probably be in 1969. In the 5th edition of Seap games in Rangoon, Burma, he swept the personel and relay accolades by winning 3 gold in the blue ribbon events of 100m, 200m and 4x400m relays. He clocked 10.5 seconds in the 100m and 21.3 seconds in the 200m finals. His timing in the 200m event equaled his Asian Games record. The 4x400m relay team of Cheah Kim Teck, A Sadayappan and Ho Mun Cheong ultimately grabbed gold (3:15.40). The only medal outside of the gold tally was a bronze in the 4x100m relay event. Andrew Chee, Yeo Kian Chye and Aminuddin Kassim time of 41.4 seconds could only resolve for third spot.
The soft-spoken Kunalan, by now a sprinting sports icon, was deservedly awarded Singapore Sportsman of the Year in 1968 & 1969 for his commendable performances in the Seap, Asian and Olympic games. He was just 27 years old and the peak of his prime, but he was beginning to get injured persistently, taking much of his time away from training and competing.
Through the pain and juggling work as a teacher, he competed in his last major international meet. It was the 6th Asian Games in Bangkok, Thailand. Kunalan managed to grab two bronzes in the men’s 100m and 200m event with a time of 10.5 and 21.5 seconds respectively. The relay team also did well by grabbing honors with a bronze. The team comprising of Ong Yoke Phee, Tan Say Leong, Yeo Kian Chye and Godfrey Jalleh clocked 40.34 seconds.
At the end of 1970, Kunalan retired from sprinting as his heel injury was persistent. That new chapter in his life brought him into coaching. He was a victorious athlete and in a few short years, he became a victorious coach too. He groomed future Singapore sprinters of the 80′s such as Muhd Hosni, Mona Kunalan, Hamkah Afik and Yusof Alias.
In 1973 Seap Games when Singapore hosted the event, he was invited to be the torch-bearer while the opening ceremony. Canagasabai Kunalan life outside of running was primarily teaching. He started out with just three O’levels and initially taught in a customary school for six years before appealing to someone else 13 years in secondary school. In 1980 he joined the construct of Education, where he rose through the ranks to come to be an Assistant Professor at the National construct of Education. He is still there.
His lectures and areas of expertise comprise functional anatomy, rehearsal physiology, Track and Field, condition education and fitness and conditioning. He is also still active in the local athletics circle and is now a Singapore Youth Olympic Games Advisory Committee Members and part of the Singapore National Olympic Council Anti-Doping in Sports Commission as Secretary.
Kunalan has three daughters, Soma, Mona and Gina and he is married to Chong Yoong Yin, she herself was a old national sprinter. All three daughters undertook teaching profession, but only Mona took up running like her father. Kunalan also has two grandchildren, Jasmine and Amber who are in Australia.
Canagasabai Kunalan
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Canagasabai Kunalan was a previous Singapore sprinter whose sprinting accomplishment in the 60′s and 70′s saw him achieving two Olympics participations, five Asian Games and nine Southeast Asian Peninsular Games medals. He will always be much remembered for his men’s 100m report of 10.38 seconds which stood firm for 33 years before being broken in 2001. He has a personal best of 10.38 seconds in the 100m, 21.3 seconds in the 200m and 47.9 seconds in the 400m events.
Kunalan started running quite late and retired early when a heel injury halted his true potential. There have been notions raised by the media if he could probably have achieved much more if he were to start running much earlier than discovering it at the age of 21 years old, or the fact if his Achilles injury hadn’t forced him to retire at the age of 28 years old from sprinting during the end of 1970 when he was at the peak of his prime.
Cadence
Kunalan first love was legitimately soccer and not running. He was first discovered by Tan Eng Yoon who became his coach when he was learning at the old Teachers’ Training College. Kunalan was then complicated in Singapore Teachers’ Union soccer team and Tan Eng Yoon, who was the national coach then, noticed a potential when he saw Kunalan exhibited raw speed and quick cadence when he was playing soccer. Tan was able to persuade Kunalan to switch sports and immediately he saw results. Kunalan’s maiden foray in athletes back in 1963 saw him clocking 10.9 seconds for the 100m, 22.3 seconds for the 200m and 50.9 seconds in the 400m after only four months of training.
C. Kunalan prolonged to break records and in that same year, the fledgling sprinter was already a national report owner for the men’s 4x100m event. He was part of the team which comprised of Low Sin Chock, Cedric Monteiro and Wong Fey Wan that smashed and lowering the old mark of to a new time of 42.0 seconds at the Malayan All-Comers.
His training ground before the Kallang national stadium was built, was the Farrer Park stadium. It was a centralised stadium for national athletes preparation for international meets such as Seap Games, now known as Sea Games. Before the National Stadium’s tartan track was built, Kunalan trained and competed on cinder tracks, which can prove to be a sticky situation as on rainy days it turned mud-like.
The following year after he started running, he was already making a name for himself as a sprinter. Kunalan don the national colors when he was thrusted his first ever Olympic appearance. He was running under the Malaya flag, a combined federated state of East/West Malaysia and Singapore. His sprinting debut at the 18th Tokyo Japan in 1964 saw his 4x100m relay team eliminated in the first round. The team comprising of Hamzah Maklan, John Dukom, and M. Jegathesan ended in a time of 41.4 seconds. A name among the relay team members was the legendary Mani Jegathesan who was Kunalan’s training partner, although good friends, he will prove to be his fierce rival on the track.
As Singapore found independence in 1965 and separated from Malaya. Kunalan opted to run for Singapore while his training partner Mani Jegathesan chose Malaysia. That year, it was the start of winning nine Seap Games medal in the arrival years. Kunalan took part in the 3rd edition of the Seap Games in Kuala Lumpur and he ran the 4x100m men’s relay team, getting silver with a team comprising of Osman Marican, Natahar Bava and Wong Fey Wan, finishing in a time of 41.5 seconds.
Kunalan set his sights higher when he ready for the 1966 Asian Games which was held in Bangkok, Thailand, but he came agonizingly second to his friend Malaysia’s M. Jegathesan in a close photo conclude in the men’s 100 finals. He had to resolve for silver (10.5 seconds). He left the Games with other medal and that is a bronze from the men’s 4x400m event. The team of Bava Natahar, Gunasena Migale and Ho Mun Cheong earned a bronze when they clocked 3:14.40 in the finals.
The next major meet was to be the 4th Seap Games in Bangkok in 1967. Once again Canagasabai Kunalan had to resolve for silver in his pet event, the 100m and 200m. He clocked 10.6 seconds and 21.8 seconds respectively. Gold eluded him once again when his men’s 4x100m relay team of Yeo Kian Chye, Wong Fey Wan and Natahar Bava, ended second best for silver (41.3 seconds). Kunalan also ran in the men’s 4x400m relay event, and it also didn’t fair much best for him as the team of Natahar Bava, Mun Cheong Ho and Gunasena Migale could only managed a bronze (3:20.50)
By now, the 25 year old Kunalan was becoming an experienced runner, with fullness of local and overseas races under his belt. He was one of the top sprinters in the Asian region and that potential showed when he was sent for his second Olympic appearance. At the 1968 Mexico Games, he reached as far as the 100m Quarter-Finals clocking 10.38 seconds, which stood as the national report for 33 years. His 200m timing of 21.3 seconds, which was ran in the round one qualification also earned him a new Asian Games 200m record.
Kunalan best running year would probably be in 1969. In the 5th edition of Seap games in Rangoon, Burma, he swept the private and relay accolades by winning 3 gold in the blue ribbon events of 100m, 200m and 4x400m relays. He clocked 10.5 seconds in the 100m and 21.3 seconds in the 200m finals. His timing in the 200m event equaled his Asian Games record. The 4x400m relay team of Cheah Kim Teck, A Sadayappan and Ho Mun Cheong finally grabbed gold (3:15.40). The only medal exterior of the gold tally was a bronze in the 4x100m relay event. Andrew Chee, Yeo Kian Chye and Aminuddin Kassim time of 41.4 seconds could only resolve for third spot.
The soft-spoken Kunalan, by now a sprinting sports icon, was deservedly awarded Singapore Sportsman of the Year in 1968 & 1969 for his commendable performances in the Seap, Asian and Olympic games. He was just 27 years old and the peak of his prime, but he was starting to get injured persistently, taking much of his time away from training and competing.
Through the pain and juggling work as a teacher, he competed in his last major international meet. It was the 6th Asian Games in Bangkok, Thailand. Kunalan managed to grab two bronzes in the men’s 100m and 200m event with a time of 10.5 and 21.5 seconds respectively. The relay team also did well by grabbing honors with a bronze. The team comprising of Ong Yoke Phee, Tan Say Leong, Yeo Kian Chye and Godfrey Jalleh clocked 40.34 seconds.
At the end of 1970, Kunalan retired from sprinting as his heel injury was persistent. That new part in his life brought him into coaching. He was a prosperous athlete and in a few short years, he became a prosperous coach too. He groomed hereafter Singapore sprinters of the 80′s such as Muhd Hosni, Mona Kunalan, Hamkah Afik and Yusof Alias.
In 1973 Seap Games when Singapore hosted the event, he was invited to be the torch-bearer during the occasion ceremony. Canagasabai Kunalan life exterior of running was primarily teaching. He started out with just three O’levels and initially taught in a customary school for six years before enchanting to other 13 years in secondary school. In 1980 he joined the institute of Education, where he rose straight through the ranks to come to be an Assistant Professor at the National institute of Education. He is still there.
His lectures and areas of expertise contain functional anatomy, practice physiology, Track and Field, condition instruction and fitness and conditioning. He is also still active in the local athletics circle and is now a Singapore Youth Olympic Games Advisory Committee Members and part of the Singapore National Olympic Council Anti-Doping in Sports Commission as Secretary.
Kunalan has three daughters, Soma, Mona and Gina and he is married to Chong Yoong Yin, she herself was a previous national sprinter. All three daughters undertook teaching profession, but only Mona took up running like her father. Kunalan also has two grandchildren, Jasmine and Amber who are in Australia.
Canagasabai Kunalan
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