Fitness & Exercise Tips for Women & Men

This post was written as sequences as I was post at my wall in Facebook titled, "KENAPA LELAKI KALO LEPAS KAHWIN JADI/AKAN/MESTI/WAJIB JADI GEMOK? sila komen, pendapat org dah kahwin dialu-alukan"
..and I try to responds one of the post " kenapa POMPUAN sgt ALERGIK / TAKOT menjadi GEMOK?". A lot of comments and opinion that I received from the Facebook friends. Here are some valuable points that not everybody knowing what to do, and how to implement the fitness activities in their daily routine.

As we age, our bodies lose muscle tissue and our metabolism slows down. Exercise is the best way to get physically fit and lose weight. Starting an exercise regimen at any age is extremely beneficial and can add years to your life.

Working out takes discipline and should not be painful. "No pain, no gain" is just a myth and is not good advice to follow. Exercise should make you feel healthy and fit, not looking for the ibuprofen and ice packs.

Experts advise that 20 to 30 minutes of aerobic activity at least three times a week is beneficial for both men and women. Select the best plan that is favorable to your lifestyle, whether it is at home or a fitness club.

my lab at UTM turn to Fitness Club after 5pm, Wednesday is Ladies Day

Option for a form of exercise you will enjoy the most and start out slowly, increasing your activity and work out-time gradually. Consider adding basic weight training to build muscles, burn calories and control body fat.

Aerobic Activity Training

* Bicycling
* Brisk walking
* Dancing
* Jogging
* Jump Rope
* Roller-skating
* Skiing
* Swimming
* Tennis

riding and posing

you can run or you can walk

For beginners, try increasing personal fitness in your everyday life by walking more, doing some yard work, painting, and parking your car further from your destination. Not only will you have the satisfaction of getting things done, you'll enjoy the benefits of being physically fit.

You don't need to lump your exercise all in one session. Try it in 10 minute increments if this is easier for you and as time allows. While there's no plan or guarantee for everyone, get started and find out what works for you.

Consult your physician before starting any exercise routine and understand that diet and nutrition will play a big factor in your overall results.

riding with family is fun

Fitness & Exercise Tips

* Get busy at home. Clean your house more frequently, do more gardening and yard work.
* Walking is one of the most popular forms of exercise, and for a reason. It's easy to do and comes naturally.
* Begin exercising at least 20 minutes a day. Start slow.
* Take it one day at a time, with realistic goals.
* You don't need to invest in fancy fitness equipment. Buy yourself a $5 ab-roller, this is very easy to travel with.
* Treadmills and exercise bikes are great aerobic activity tools for cold months indoors.
* Add entertainment such as music or tv to your indoor activity.
* The more muscle you gain, the higher your metabolism.
* Get family and friends to exercise with you.
* Take multi-vitamins.
* Don't allow yourself to watch your favorite TV show unless you do it on a treadmill or exercise bike.
* Add hand weights gradually to your routine.

An Email from Korean Reporter

Below was an email that I received from one of the my blog reader/hopper..

"Dear sir.

My name is Seo kyu won, a reporter who base in malaysia Kuala lumpur for korea broadcasting system(KBS)

I read your blog about sepak takraw ,

I have a plan to make a report about sepak takraw's younger player who want a be a champion in his dream.

can you introduce to me some youth team or teen player ?

I will make a people's documentary about dream chaser.

my tv staff(cameraman & PD) will come to malaysia around 5th to 14th.

is it any game on during my staff visit?

You can contact me at 012-320-6527(base in KL)

please help me.

best regards

seo kyu won

"

So what do you think??

Bro, Ku Mengantuk

Followed is a one of the great quetion from my blog reader Mr Nurashid..then I decided to shared his problem with the others..here is my answer regarding his question..

Nurashid wrote:>
"Bro, tumpang tanya eh. Ku baru je baca blog ko. Kenapa lepas ku lari 21km, satu hari mesti mengantuk. Sebab pagi tadi lari 21km. Aduh, tak hengat ngantuk kat opis. Ada ke cara nak hilangkan ngantuk tuh, makan ke. Minum ke. Kenapa eh mengantuk? Takkan nak kata badan membakar sampai mengantuk jadinye. Kalau ku cycling ke opis, walaupun start kul 4 pagi, takde le ngantuk camni. Mintak penjelasan please.."


"SALAM RAMADHAN..
terima kasih kerana view blog saya..just a humble blog utk dikongsi..

actually, mengantuk ni disebabkan kekurangan darah yang mengandungi oksigen sampai ke otak kita..
faktanya, otak kita memerlukan hampir separuh daripada kuantiti oksigen dalam paru2 yg kita mampu supply apabila bernafas..selebihnya dibekalkan ke sistem pencernaan, sel-sel, termasuklah otot-otot..

Aktiviti berlari pula melibatkan penggunaan otot yg lebih banyak berbanding berbasikal..of course perlu melangkah dan menghayunkan tangan..(jgn la pulak lepas ni tak hayun tangan sbb nak jimat oksigen).

Apabila berada dalam fasa post activity, otot2 yg telah bekerja tadi memerlukan oksigen yg lebih byk drpd keadaan normal..ini berlaku disebabkan otot2 tadi 'bernafas' secara abnormal..(kuantiti yg diperlukan melebihi daripada jumlah supply)..maka setelah saudara berehat pun, otot2 tadi masih lagi menagih/meminta oksigen untuk di'supply' kepadanya..oleh itu, bekalan darah yg beroksigen ke otak pun terpaksa dihadkan dan dihantar ke otot2 yg memerlukan itu..(actually sel-sel)..

Antara kemungkinan yg berlaku semasa fasa DURING ACTIVITY adalah:
1) saudara bernafas dgn tidak cekap (ayat lain tidak betul)..
2) saudara melakukan aktiviti menghampiri anaerobic threshold di mana otot dipaksa bekerja tanpa mendapat kuantiti oksigen yg sepatutnya diperlukan..

Cara mengatasi:
1) Bernafas dengan betul iaitu pastikan nafas ditarik dan dihembus sepenuhnya utk memaksimumkan pengeluaran gas karbondioksida dari tubuh..
2) Latihan biasa endurance hanya bersekitar 60-65% daripada kadar nadi maksimum saudara..(melainkan saudara berlatih untuk memaksimumkan kadar anaerobic threshold saudara-bagi menghadapi perlumbaan yg memang laju-tetapi itulah risikonya)

Lain-lain pembolehubah saya tidak bincangkan di sini..antaranya faktor makanan yg di ambil post race (sistem pencernaan memerlukan oksigen utk mencerna makanan saudara), selain suhu rendah di pejabat yang berhawa dingin..

Begitulah sedikit penjelasan secara separa saintifik untuk fahaman saudara dan umum..

wasalam,".

DrBlack