BmI Projek... jom jalan2! jalan sikit pun takper.. jalan sikit gerenti feel relax..

Kayuhan Kuale 2011, Kuala Kangsar 30/10/2011

2011-10-30T11:37:00.000+08:00

I track my physical activities using RunKeeper! Check it out! & add me!:)

2011-10-30T00:16:00.001+08:00

MTB punya pasal...

2011-10-13T15:32:00.001+08:00

Sebelum

Selepas

mmmmmm... apa nak cakap yer... nengok ler gambo nyer...
orang roadbike layan mtb.. ni ler jadinyer....

Everlasting motivation to exercise! 2011 Year End Events!

2011-10-13T14:19:00.000+08:00

Malakoff Interstate 2010

We neeed to exercise...well.. i need too.. dead or alive... well.. once you are dead no need to exercise pun..
Lepas puasa n now raya dah habis.. my weight alhamdulillah maintain! but my stamina kaputtttttttttt!
Had a riding-xercise with hub at Guthrie the other day! im soooooooooooo sob after only 10km! manage to do 24km ONLY!
And after that able to run-xercise for 3km with Ruby that day then... kaput... and now trying to imagine how am i wana run 5km.. ride.. n run again for 5 km!

And i kept asking my hub... what is the distance for powerman sprint for cycling?? till now my brain tend to wanting to forget............ well.. my brain sometimes gives tooooooooooo lots of ideas.. and i must and already learn to reduce things! thanks a lot to hub who neverending sabar with my kerajinan...

Gosh... so irritated with a person nearby me who consistantly harassing this boy-pelayan.. about the code for WIFI! U are stupid that why u are unable to connect... and i have to open my mouth and said.. 'No need code to connect... pergi website dia n just connect'..

welllllllllll...............................iklan sebentar tadi..
the upcoming event for me:
1-Powerman.. im persuasing mysef to take it as a vacation as i know this year my performance gona be worst than last year...
2- 12H Walk at Melaka.. a new experience for me n hub.. note to self: lom book homestay..
3- Malakoff Interstate Ride 2011: my fav event of the year...last year able to suprise myself... that i manage to ride nearly 80km without stop! (for the second day event).. round island takyah harap la..hihi..
and i come across so many ppl.... jadi teman berborak while riding.. so galssssss.. if u all come across me do tegur i okay! btw, its easy to recognise me.. the biggest n tallest one! haha
note so self: dah reg homestay but belum daftar malakoff..
that all folks!
and paling penting.. istiqamah!

Riding Trip to Fraser Hill Route (Feb 2011) & Genting Sempah Route (Mac 2011)

2011-10-12T15:59:00.009+08:00

King Of The Road 2011! Congrate!

2011-10-09T14:17:00.000+08:00

Selamat Menyambut Ramadan AlMubarak!:)

2011-08-01T10:17:00.000+08:00

THULE Rapid Fitting Kit 1372/THULE Rack Clamp 1372 for Proton Persona or Proton Gen-2.

2011-04-02T22:20:00.004+08:00

Assalamualaikum dan Selamat Sejahtera,
I want to sell the item above.

Status: Used Item
Reason For Selling: im driving a wira.
Price: RM 250
Cash On Delivery at Shah Alam.
Call/Sms: 019 309 3660
Tq!

Date Updated ~ 2 April 2011
Item Status ~ Available Still

BnB Rear Bicycle Carrier for SALE!

2011-04-02T20:22:00.004+08:00

Assalamualaikum dan Selamat Sejahtera..
I want to sell my BnB Bike Carrier. Banyak berjasa dah ni.
Very good condition. I do take good care of my stuff!
Used less than 7 months.
Reason of selling: upgrading to roof rack!
Price : RM 250.
Cash On Delivery at Shah Alam.
Call/sms: 019 309 3660
Thank You!
Tima Kasih!

Item Status ~ SOLD @ 4 April 2012

Training Gombak ke Genting Sempah 5hb Mac 2011! Tima Kasih semua!

2011-03-08T14:57:00.000+08:00

Physiotherapy Exercises

2011-01-18T10:10:00.001+08:00

Physiotherapy Exercises

Physiotherapy exercises enable people to deal with injuries and diseases that hamper their functional abilities. There are specific physiotherapy exercises which deal with different parts of the body like shoulder, knees, lower back.

Physiotherapy exercises alleviate pain and are even used to strengthen muscles and joints to help avoid injuries. These exercises are considered to be one of the best way to deal with muscle pull and strain. Physiotherapy exercises are widely used to treat sports injuries and orthopedic disorders. These exercises are also used to improve the range of motion and flexibility. People who have been in accidents and are facing problems with natural movements also benefit by these exercises. Physical therapists who are highly trained help people who are suffering with problems in specific areas like knees, shoulders, neck, back, etc. Here are a few physical therapy exercises for specific parts.

Physiotherapy Exercises for Knee Pain
One of the most injury prone part of the human body is the knee as this is mostly due to extensive use be it a sports person or a non athlete. Physiotherapy exercises for the knee concentrate on the quadriceps, hamstring and hip abductor muscles. Here are a few knee pain exercises

Leg Lifts : Lie on your back with your right leg extended in front of you and left leg bent at the knee and foot firmly planted on the ground. Now lift your right leg off the ground without bending your right knee, try and go as up as the left knee height. Repeat the motion with the left leg by bending the right leg for the desired number of repetitions.
Hamstring Curls : Lie on your stomach with your hands by your side. Now bend your right leg at the knee and bring your heel towards your buttocks. Now grab the right ankle with your right hand and hold position for a 10 count. Repeat this knee exercise with your left leg for desired repetitions.

Physiotherapy Exercises for Shoulder Pain
The shoulder has muscles like the trapezius, deltoids, rotator cuff, etc, when there is a tear or strain in these muscles one will experience pain. To get relief from this pain and also to strengthen them to avoid injuries you could try exercises for shoulder pain like

Shoulder Squeeze : Stand straight with your shoulders straight and chest out and hands resting by your side. Now tuck your chin bend your arms at the elbows and push your shoulders back as if you are trying to touch them behind your back. Once you have squeezed them together as much as possible, hold the position for a 10 count.
Cuff Contraction : Stand tall looking straight ahead and with your chest out. Now bend your right arm at the elbow at a 90 degree angle so that your forearms are parallel to the ground. Keep your elbow close to the body and move your hand away from the body as far as possible. Repeat the motion with the other hand for desired repetitions.

Physiotherapy Exercises for Lower Back Pain
Another vulnerable body part that is prone to cramps, strains and injuries is the lower back and if you want to strengthen it or get relief from pain you need to inculcate some exercises.Lower back pain exercises if done correctly and regularly will greatly reduce the risk of future injuries and give relief from any residual pain. Some back exercises you could try

Knees to Chest : For this routine lie down on your back on an exercise mat with your legs extended in front of you. Then bend your left leg and grab your knee to pull it towards your chest. Once fully contracted hold the position for a 20 count, now repeat the motion with your right leg.
Cat Stretch : For this stretching exercise routine get down on all fours by planting your palms and knees firmly on the floor. Now push your tummy towards the floor and lift your head up and look straight ahead. Hold this position for a 10 count and repeat the exercise 2-3 times for relief from lower back pain.

Physiotherapy Exercises for Neck Pain
It is one of the most recurring body pains, and one of the ways to find relief is by doing simple neck pain exercises. Just by rotating or twisting the neck in a particular direction can help make your neck muscles flexible and strong.

Back and Front Tilt : Stand with your feet hip width apart and hands fully extended hanging by your side. Now very slowly tilt your head back as far as you can without arching your back. Hold position for 5-10 count. Then tilt your head forward, try and touch your chin on the chest and hold position for 5-10 count.
Neck Rotation : You can either sit or stand for this neck exercise, start by looking straight ahead and then slowly rotate your neck clockwise. Rotate your neck clockwise 5-8 times then rotate it anti clockwise. Keep your eyes open through out the motion if you feel dizzy while rotating your neck stop the exercise and either lie down or sit down if you are standing.

Physiotherapy Exercises for Foot Pain
One of the most used muscles are the leg muscles we use them for movement, stability, etc and all this makes them prone to injuries and cramps. Inculcate a few foot and ankle exercisesin your daily routine it doesn't take much time to perform them and they are quiet simple.

Ankle Curls : Sit on a chair and keep your feet on the ground slightly apart so that you form a 90 degree angle with your thighs and leg. Now firmly plant your heel in the floor and curl your foot up towards your shin bone. Once you are all the way up hold position for 5 count and let your foot back down. This exercise works well when you have ankle pain.
Tip Toes : For this exercise stand straight looking forward and hands fully extended by your side, this will be the start position. Now lift your heels of the ground so that your body weight is balanced on your toes, once you are up hold the position for a 5-10 count.

Physiotherapy Exercise Tips
Physiotherapy exercises aren't just used when you experience strain or pulls in your muscles, they can also be used to improve flexibility. Physiotherapists also recommend doing these exercises as a preventive measure. If you do these exercises daily as part of your muscle warm up routine you can avoid muscle cramps and strains.

If you are having pain in your joints, muscles, tendons, etc you can manipulate them by putting pressure or by stretching them for relief. In most exercises you don't even need to use anyfitness equipment. All you have to do is bend and twist your body parts to get relief from pain.

Do these exercises regularly as muscles need constant stimulation and consistency in the workout program is crucial for success. Whenever you are doing these exercises concentrate on the muscle you are working and notice the pain you are experiencing. Decide a time for doing these exercises prior and keep a workout tracking sheet to track your program.

Physiotherapy exercises are one of the major tools used by therapists to help people deal with aches and pains. Many fitness experts also believe that inculcating physiotherapy exercises in the daily workout plan is a great way to improve flexibility.

By Indrajit Deshmukh
Published: 1/13/2011

Malakoff Interstate Ride 31 Dis 2010-1 Jan 2011

2011-01-10T19:40:00.002+08:00

42km Dragon Back Training!

2010-12-27T14:04:00.001+08:00

Penang Bridge International Marathon 2010

2010-12-09T23:56:00.000+08:00

Powerman Sprint Duathlon 2010

2010-12-09T23:42:00.001+08:00

ITB?

2010-11-19T11:13:00.001+08:00

Iliotibial Band Syndrome - ITB

Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.

Symptoms:
Initially, a dull ache 1-2 kilometres into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs.
Local tenderness and inflammation

Causes:
Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation (feet rotate too far inward on impact) tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining


		Treatment

Self-treatment:
Stop running, especially in the case of severe pain if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces.
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist.
Apply ice to the knee (for 10minutes every 2 hours) in order to reduce the inflammation
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the outside of the thigh). Do not massage the side of the knee where you feel the pain, as this will only aggravate the friction syndrome stretching of the ITB. Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly.

Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
Full recovery is usually between three to six weeks

Medical treatment:
Physiotherapy, if injury doesn't respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon - if injury does not respond to physiotherapy treatment, a cortisone injection into the ITB, or surgery to release the ITB may be indicated.

Alternative exercises:
Swimming, pool running, cycling (in low gear) "spinning"
Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing

Preventative measures:
Stretching of the ITB, quadriceps, hamstring, and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 - 3 times per day. Remember to stretch well before running.
Strengthening of quadriceps, hamstring and calf muscles.

Correct shoes, specifically motion-control shoes and orthotics to correct overpronation
Gradual progression of training programme
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)
Incorporate rest into training programme

The BIG five - the 5 most common running injuries [ in English ]

Ekspedisi Mendaki Gunung Kinabalu 2010

2010-11-06T23:47:00.000+08:00

Hi All!

Just wana share with u all.. my picture to Kinabalu...

more picture here..
http://www.facebook.com/album.php?aid=2063678&id=1094222892&l=cd5a144b32


While coming down from Sayat-sayat

Newton Run 2010

2010-09-24T20:21:00.002+08:00

Hi all!

Insyallah im going for this run.. this Sunday.. with :
- NO TRAINING for the past 4 weeks!
- NO FOOD WATCHING since raya!
- NOT much MOTIVATION for anything esp running! haha!

ps: Reminder to myself.. DONT FORGET to cut your nails first thing tomorrow!! :)

Quit Smoking Monday Messages

2010-09-23T10:42:00.001+08:00

Pesanan penuh kasih sayang kepada mereka yang masih merokok...

Quit Smoking Monday Messages

5 Steps That Can Lead to Relapse

When we're aware of the kinds of faulty thought patterns that can throw a quit program off track ahead of time, we have the advantage of being able to create a plan of action to deal with them.

Let's take a look at 5 of the most common reasons people relapse and consider how we can navigate them successfully should they arise.

Knowledge is Power!

Self-Pity

Self-Deprecation

Blaming Others

Over-Confidence

Impatience

Take The Quit Smoking Monday Pledge

Healthy Monday encourages us to think of every Monday as a day that we can begin work anew on goals that we have for ourselves. If you're still smoking, put your cigarettes down and get started on your quit program today.

Quit Smoking Monday Messages Archive

We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor your life by choosing Monday as the day to start and reinforce your quit program.

You can quit smoking ... and we're here to help you, one simple Monday at a time.

The Secret to Productive Workout

2010-09-08T09:46:00.001+08:00

Credit to www.dailymuscle.com

I'm here to tell you that you CAN see great results with efficient 1 hour workouts or even less - whether it's weight loss or to build a physique like a greek god. Anyone who tells you otherwise probably doesn't have a clue on what he or she is doing. Take for example the personal trainer at your gym who only spends 1 hour with his/her clients, but when they do their own workouts - it sometimes goes up to 2 hours each. Are you being cheated? Well no - it's just that they probably have no clue on what they're doing themselves. But - we'll save that story for another day before this post becomes a long-winded rant. So I've just got ONE secret to share with you - and actually, it's not much of a secret at all.

Are you ready? …

The GREATEST piece of advice I can give to have a productive workout is:

#1 Secret: Have A Workout Plan

And as obvious as it may seem - most people just don't do it right - and most will insist on still going ahead even when they know this is what needs to be addresses. When I say 'workout program' - I don't just mean something like Chest on Mondays, Back on Tuesdays, Arms on Thursdays, etc. We want to get into the details.

- Specific exercises
- The order of exercises done
- Number of sets, rep range, how long to rest between sets
- What days to work out, and when to take a day off
- Supporting nutritional habits - what to eat and when, and how much, what to avoid
- How long should it span - 3 months? 6 months?
- Does training intensity vary every month - continuously challenging your body and forcing it to adapt

Can I tell you, that great physiques are born this way?

Would you drive to another state if you didn't know your way? No - you'd probably get a map, or some people even invest in a GPS system for their cars so they can be really specific and even know exactly where to take a turn. There's no reason why our workouts should be any different - cos after all, we ARE taking our physiques from Point A to Point B right?

Back when I was still working in the IT Industry a couple of years ago, my bosses used to drill the phrase "Failing to plan is planning to fail" into me very often - and I'm extremely grateful for that. That phrase holds true for many aspects of our lives.

As long as you have a PLAN, or if I can call it a 'roadmap', you will be able to exercise with 100% focus. You can plot your journey right because you know where you're heading. No more guesswork, no more lingering around at the gym thinking of what to do next, no more frustration as to why you aren't seeing results in a few weeks because… you have a plan and you haven't reached your 'destination' yet. And that plan should ideally span for a few months long - not just one that repeats itself every week.

The Trouble With Most Of Us

Many of you may be saying right now, that you DO have a 'plan'. But today, I'd like to challenge your plan. How complete is it? Was it even designed specifically for you, taking into consideration your goals, needs, limitations, and perhaps even your medical condition? Does it take into account what foods are available to you? Probably not.

Many people tend to just try out random routines they get off the Internet (a majority of which are designed for the typical bodybuilder), and after a couple of weeks (or on rare occasions they stick to it for a few months), they'll just hop on to something else - because there was never a PLAN - there was never any form of continuity). Of course, there are many great routines out there, like Turbulence Training (which I highly recommend if you need some help with getting a plan) - but the problem with most of us is that we just don't stick to the plan long enough, and we give up, and then we complain. Who is to blame?

How You Can Start Having Productive Workouts That Get You To Your Goals

My advise to you, if you're looking at getting started with a plan is to work with a coach/personal trainer who understands your goals and limitations to come up with a customised routine for you. One that is designed to fit your schedule. A well designed workout program can do wonders for your 'gym life' and breathe fun and excitement back into your dull old gym routine. It can deliver solid results.

A great trainer has his/her own 'secret sauce' that they can 'pour over' their workout program. I'm not just saying this, but I know this for sure - in my quest to get the ultimate plan for myself, I ended up investing a lot of money to work with someone I consider to be a nutritional genius and a world-class coach, Dr. John M Berardi, PhD, CSCS. My investment was worth every single cent as it has completely changed my life and the way I do things - and I'm not exaggerating. I am now on Month-5 of my workout plan and I've never felt this awesome before. It is important to know that you can always learn something from someone who is fitter than you - and I decided to take a shortcut and learn from the best.

You should too.

It is my honest desire that everyone makes good use of their time at the gym - while still getting maximum results. I'm tired (and often feel sorry) for people who pound away at the gym for hours and hours and yet walk away feeling unsatisfied - I'd like to save you time, because time is priceless, and it is too precious to be spent doing something that could be done so much faster. That time you've been wasting at the gym is better off spent with your kids, your significant other, reading a book, pampering yourself with a massage, or in my case, it means more time with my rottie at home (who I don't get to see much when I'm out working with clients all day).

So if all this while you've been thinking you could get that physique you've been dreaming of by performing random exercises at the gym? Well I'm sorry to burst your bubble. It takes a little bit more work than that. And little bit here is an understatement.

So yes, it took a really long blog post to illustrate my point - but I needed to say all of it. And now you too know, that the secret to having a productive workout is to have a plan.

Get started.

Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

2010-08-24T16:36:00.001+08:00

Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

June 14, 2010 — Substituting brown rice or other whole grains for white rice is associated with a lower risk for type 2 diabetes, according to results from the Health Professionals Follow-up Study and the Nurses' Health Study (NHS) I and II reported in the June 14 issue of Archives of Internal Medicine.

"Because of differences in processing and nutrients, brown rice and white rice may have different effects on risk of type 2 diabetes mellitus," write Qi Sun, MD, ScD, from the Harvard School of Public Health in Boston, Massachusetts, and colleagues. "We examined white and brown rice consumption in relation to type 2 diabetes risk prospectively in the Health Professionals Follow-up Study and the Nurses' Health Study I and II."

Diet, lifestyle habits, and disease status were prospectively determined and updated for 39,765 men and 157,463 women in these cohorts.

Higher intake of white rice (≥ 5 servings per week vs < 1 per month) was associated with a greater risk for type 2 diabetes after multivariate adjustment for age, lifestyle, and other dietary risk factors. Pooled re,lative risk [RR] was 1.17 (95% confidence interval [CI], 1.02 - 1.36). In contrast, the risk for type 2 diabetes was lower with high intake of brown rice (≥ 2 servings per week vs < 1 per month; pooled RR, 0.89; 95% CI, 0.81 - 0.97).

The investigators estimated that replacing 50 g per day of uncooked white rice (one-third serving per day) with the equivalent amount of brown rice was associated with a 16% lower risk for type 2 diabetes (95% CI, 9% - 21%). For replacement with whole grains as a group, diabetes risk was 36% lower (95% CI, 30% - 42%).

"Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes," the study authors write. "These data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to help prevent type 2 diabetes."

Limitations of this study include study populations primarily consisting of working health professionals with European ancestry, measurement error of rice intake assessment related to use of food frequency questionnaires, possible residual confounding, and lack of oral glucose tolerance test data to confirm diabetes diagnoses.

"The current Dietary Guidelines for Americans identifies grains, including rice, as one of the primary sources for carbohydrate intake and recommends that at least half of carbohydrate intake come from whole grains," the study authors conclude. "From a public health point of view, replacing refined grains such as white rice by whole grains, including brown rice, should be recommended to facilitate the prevention of T2D [type 2 diabetes]."

The National Institutes of Health supported this study. Dr. Sun is supported by a postdoctoral fellowship from Unilever Corporate Research.

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs121.snc4/36425_1347706568095_1094222892_30881468_7538894_n.jpg

--
~ida~

bmiprojek.blogspot.com
nukilanida.blogspot.com

Why Cycling Is the Best for a Cardio Workout!

2010-08-15T23:19:00.002+08:00

By MITAISM

Everyone certainly wants a good heart condition in order to work and perform activities as well as possible. Cardiovascular endurance - which refers to the heart – is very good for the entire body. If you really want a strong heart condition, then the cardio exercise is the way to make it happen. Cardio exercise is any activity that increases your heart rate and keeps it raised for a specific period. This endurance exercise is known as aerobic exercise. The types of exercises that related to cardiovascular exercise are things like jogging, fast walking, swimming, and cycling.

The cardio workout will stimulate the heart and lungs. The stimulation is achieved through the proper intensity and continued level of the exercise being conducted. This exercise has lots of good health results like lowering blood pressure, and also it can burn lots of calories to lose weight. Lung capacity also increases, so that breathing becomes deeper and supply more oxygen.

Symptoms of stress and hardening of the arteries (arteriosclerosis) cause harmful on the heart and lead high blood pressure - this will impact in someone having a heart attack or stroke. Cycling regularly can stimulate and improve the performance of the heart, lungs and blood circulation. Riding a bike can be very beneficial for your cardio workouts. You must keep up your pace and keep those pedals moving to get benefit from your riding. Research proves that people who ride bike regularly tend to have less bad cholesterol (LDL) and protected from arterial disease, which is the main factor for stroke.

Health professionals showed that 30 minutes of moderate intensity cycling activity every day is enough to maintain good cardio. In a relaxed condition - four to five liters of blood flow throughout the body every minute. When performing activities such as cycling - it will accelerate blood circulation to supplies oxygen to the entire body, this number up to 20 liters of blood per minute - so that the heart can function optimally as well.

To lose weight with cardio workout, you need to do it for longer periods of time and more frequently to lose weight. It is best to try to decrease your caloric intake and start a cardiovascular exercise program at the same time.

If you are aged over 40 years old, compared with jogging, cycling is a low impact activity with many positive health benefits for cardiovascular systems, whereas jogging has too much impact and hurts the knees and ankles after a while. Lightweight cycling can help relieve arthritis or rheumatoid arthritis by reducing pain and swelling in joints, and the muscles become more flexible and strong.

There are many exercise equipment products on the market today that are designed to enhance the cardio workout. Therefore - selecting exercise equipment - it is important to select equipment that will provide physical exercise, not produce boredom, reduce the risk of injury and be comfortable to use. Such as recumbent exercise bike is especially good for bad knees. For some people, the act of swinging arms while cycling is a "must" - they can choose an exercise bike with swing handle.

There are many health benefits of cycling. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, and more energetic.

make exercise a regular part of your life...

2010-08-13T18:37:00.001+08:00

If you're new to exercise, it may not cross your mind that working out is something you'll look forward to. During the first few weeks of exercise, your body and mind may rebel against your new workouts and you may wonder if you'll ever get the hang of it.

Like healthy eating, however, exercise actually becomes easier over time and, eventually, you even look forward to it. Here's what can happen when you make exercise a regular part of your life:

You'll start to appreciate your body. It doesn't take much time to see improvements in strength and endurance when you start exercising. As you feel that strength grow, you may get excited about your workouts, wondering how much you'll lift next time or how fast you'll walk or run.
Everything gets easier. Carrying groceries, taking care of kids, going up and down stairs - all of these things get easier and you may even get more done with your new found energy.
Your confidence grows. The more you work your body, the more your body can do and following through on your exercise goals lets you know you can trust yourself. That self-trust is a key ingredient to a healthy life.
You'll try things you never imagined. I've seen my clients go from being couch potatoes to running races, hiking up mountains and just enjoying life more. The stronger you get, the more confidence you'll have to branch out.
You'll be inspired to change other areas of your life. This is exemplified by one of my clients in his 40s. When I met him, he worked up to 16 hours a day. As he started exercising, he looked at other bad habits that affected his energy and stress levels. He cut his hours, hired more people and started to enjoy his family and his life.
Your health improves. Exercise can help with diabetes, heart disease, depression, anxiety and high cholesterol, as well as protect your body from some types of cancer.
Your sex life gets better. Ooh la la! Studies have shown that exercisers have more satisfying sex lives than non-exercisers.
Your children will have a better chance at being healthy. As with healthy eating, being a good role model when it comes to being active gives your kids the know-how to be active themselves.
You'll have more energy. You be more alert, focused and an annoyance to all those people in the office who are dragging towards the end of the day.
What's in store for you, if you keep trying your best, is a better life. It may not seem that way in the beginning, which is one reason many people quit before they experience these changes. Any new lifestyle change can seem overwhelming at first, but there is a secret to staying on track: Take it one day at a time, one healthy choice at a time. Stay with it and you'll finally see the bright side of exercise.

How to Maintain Your Exercise Routine During Ramadhan

2010-08-11T08:58:00.001+08:00

How to Maintain Your Exercise Routine During Ramadhan

by dailymuscle on August 6, 2010

The fasting month is a challenging time for many Muslims all over the world - and it is quite common for many to totally abandon exercising altogether. Today I've got someone who has done it successfully and knows exactly what it's like to fast and maintain an exercise routine. And as I'm not a Muslim, today, I'm more than proud to bring you some words of wisdom from none other than the super-awesome Coach Herny from my Body Transformation Camp.

As an instructor, to give you an idea of her workout routine, she's been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let's get some pointers on how she does it right. Take it away Coach Herny…

Keep Going During Ramadhan

Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the "sahur" early in the morning at 5am.

Recommended Workout Timing

From experience, the recommended and more realistic time to exercise during Ramadhan is close to the breaking fast time - 6.30pm. I know the last few hours to before breaking fast will be the most challenging, but psychologically you will be able to to workout, really - knowing you will be rewarded with foods and drinks in 40-45 mins time :-)

Breaking fast would be around 7.15-7.20pm. It would be best to have your own water with you, or some form of recovery drinks/lightly sweetened drinks to help bring your sugar levels up and prevent that "cold sweat" feeling. You don't need something excessively sweet. Eating some dates/something light would help give some instant energy (but not excessively of course, especially for those who want to take the opportunity to lose some weight this fasting month). You can then consume more carbs around 8-9pm when the stomach has settled down - dates, drinks, recover, stretch.

After that, go back and have a more proper/complete meal. With proper nutrition, water and an exercise routine, the fasting month can be a really good time to 'take control' of the body size.

Some people would want to exercise at night after breaking fast, like 9pm, and though that 'sounds good', from my experience in fasting and working out, it just doesn't happened after all that food! Hence why I strongly recommend exercising in the evening just before breaking fast, like mentioned above.

Personally, I'd also advise against intense/heavy morning workouts, except for really light workouts - e.g. Yoga, Pilates, Body Balance classes - but certainly not our Transformation Camp style training in the mornings as you will have "cold sweat" and get dehydrated - sometimes experiencing a high body temperature, bad headache… which can be pretty serious! Many years ago when I first started to teach, I attempted a spinning class during the day… it was no joke. I almost passed out after that - with a serious headache and dizziness. I'll never try that again.

After Ramadhan

Apart from all these extra care of food, workouts and fasting - and getting into shape, you need to watch your food after the fasting is over on Hari Raya…..really!! All those weight loss efforts can go down the drain if you use this time to overeat! The weight will pile up easily within a week with all that rich festival food. You may have lost some 'scale weight' during the fasting month, but it may not entirely be fat loss - but muscle mass too. Thats why you'll need to keep exercising, plus it will be really hard to get back into the momentum after Hari Raya if one were to completely stop during the fasting month. Not good! It's good to have over 90% of our Muslim campers STILL WITH US at the Body Transformation Camp, and we're going to help them build on this habit and to reach their personal best.

Exercise and fitness should be part of our life - no matter where you are or what you do - even if it's while on a holiday or work… schedule your fitness as your lifestyle, and not only when you have the free time.

There are many writeups and stories you will read on exercising during the fasting month, but what I've shared above are from my own experience, which I think is the best, and not just 'theory'!

Comments? We'd love to read them - just leave a note below.

Have a great weekend!
Coach Herny (& The DailyMuscle Blogger)

Ouchhh!!! Saddle Pain???

2010-08-09T15:03:00.001+08:00

Three Steps to Saddle Comfort
By Tom Demerly

Saddle discomfort is the most common complaint of all cyclists.

Numb genitals, burning pain in your crotch, bruised buttocks, saddle sores and raw, inflamed skin are some of the common problems cyclists have with their saddles. The problems often get so bad they keep you off the bike- especially for new cyclists. Add to these very real problems a storm of sensation surrounding frightening claims of erectile dysfunction and impotence. No single issue attracts the amount of concern that saddle (dis)comfort does, and no topic seems more immersed in cycling lore and marketing misinformation.

The best solution to saddle comfort is saddle time.

Every cyclist experiences some degree of saddle discomfort. It is an inescapable feature of the sport. Truth be told, the bicycle seat as we know is a bit of a bad idea: It puts weight on parts of the body never intended by nature to support weight. Since the first rider came home with a sore crotch from straddling a saddle there have been ideas for improvement, but few saddle comfort quick fixes yield results.

Especially for new cyclists there are a few key, proven rules to follow on the way to tolerable saddle comfort. In general terms, they can be broken down into three main categories:

Allow adequate time for adaptation to the saddle.
Wear good quality bike shorts, and wear them correctly including chamois cream.
Be certain your bike fits you correctly and your posture is good.

More than anything else, those three steps will help you cope with saddle pain. Saddle pain is created by a conspiracy of three factors:

Heat from trapped air and from friction between skin, shorts and saddle.
Pressure from the weight of the body on the saddle and from road shock.
Moisture from perspiration, even on cool days and especially warm days.

You have to work proactively to get comfortable on a bike seat. There is no short cut.

If you can manage those three factors you will be able to spend more time in the saddle more comfortably. Let's take a detailed look at each of the three factors that can help you be more comfortable in the saddle:

1. Allow adequate time for adaptation to the saddle.

This is the primary problem for new cyclists. They simply are not used to sitting on a bike seat. The crotch and inner buttocks are not acclimated to supporting a significant amount of your body weight. These tissues are generally soft and sensitive. In Europe, the vernacular used to describe the process of acclimation a cyclist goes through is called "getting your seat". This means allowing adequate time for the density and sensitivity of the tissues that contact the saddle to gradually adapt to the load. It does not happen overnight. Cyclists usually start to adapt to sitting on a bike seat between 400 and 600 miles of riding over a period of moderate, consistent rides that may take months. It is always better to do a series of shorter rides than a limited number of long rides. For very new cyclists rides should be under an hour in duration and include all the good habits of saddle comfort such as excellent quality shorts, no underwear and use of chamois lubricant/anti-bacterial cream. There are no short cuts to adaptation or "getting your seat". It simply takes time, and it is usually uncomfortable time at first accompanied by some degree of numbness and pain. Overweight cyclists are particularly susceptible to saddle issues during adaptation and must progress more slowly when adding time and distance to their rides. It simply takes time to get used to sitting on a bike seat.

These shorts are shown worn inside out to show the padding in the front. Consider how you sit on the saddle when buying shorts.

Saddle adaptation can be accelerated with good hygiene habits specific to cycling. Never wear cycling shorts except on the bike. Do not drive to and from events wearing cycling shorts. If you are off the bike, get your shorts off. Wearing shorts for an extended time under street clothes and while driving produces a clammy, moist environment on the skin making it more delicate and susceptible to irritation. Put your shorts on right before you ride and get them off right after- don't stand around in bike shorts before or after your ride.

The use of drying, medicated powder such as St. Luke's Prickly Heat Powder or Gold Bond Medicated Powder inside your underwear while you are off the bike helps adaptation by keeping the skin dry and providing an antiseptic, absorbent environment. Using alcohol wipes or even baby wipes after a ride also helps sooth skin and removes bacteria and moisture through evaporation. St. Luke's Prickly Heat Powder is the best powder I have used but is hard to find in stores. Do a Google search to find on-line drugstores that may stock it.

Good saddle comfort habits off the bike like using powder to keep skin dry and tough increase saddle comfort.

As a resident athlete at the U.S. Olympic Training Center in Colorado Springs our coaches asked us to sleep with no underwear and a loose T-shirt. This allowed the skin in our crotch to dry out at night. Keeping your saddle area dry and clean off the bike cuts your saddle adaptation time in half and prevents problems.

2. Wear good quality bike shorts, and wear them correctly including chamois cream.

Inexpensive shorts can't match the comfort and features of high quality pro level shorts- especially for beginners.

You rarely see new cyclists with good enough quality shorts. New cyclists need them the most. Many cyclists with saddle discomfort will spend over $100 on a novelty "men's" or "women's" comfort saddle, but won't spend more than $60 on high quality bike shorts. In general, more expensive shorts from $90-239 do feature tangible features and benefits that make them more comfortable. These features usually work better than changing saddles. High quality shorts use more precisely cut patterns for better fit. High end shorts have sophisticated seamless, anti-bacterial moisture wicking pads that help reduce friction but are highly breathable. Many of the new designs fit more precisely since the pad itself is molded from stretch fabrics that fit tightly against the skin and transport moisture effectively away from tender, inflamed tissues. These stretch pad designs move with the cyclist as long as they worn correctly and reduce friction. Once you've used high quality shorts you will understand the benefits- until you do its difficult to appreciate why $150 bike shorts are a good value and mandatory equipment.

Consider the use of bib shorts for long rides. Bib shorts feature a suspender that goes over the shoulders holding the shorts up and keeping the pad in contact with the crotch. It is less convenient to use the bathroom with bib shorts since you wear the bib section under your cycling top but it is well worth the minor inconvenience. Every rider in the Tour de France is wearing bib shorts and many high end cycling shorts are only available as bibs.

Worn inside out, these Louis Garneau shorts feature a molded pad with vents to provide cooling and evaporation. The new generation of pads offer incredible comfort.

Never wear any underwear with bike shorts. They are designed to be worn against the skin for men and women. Underwear traps heat and moisture and adds friction from chafing.

Be certain your bike shorts fit snugly enough. Moisture wicking fabrics and stretch pads are design to be skin tight. Wearing shorts that have a poor cut or are too large creates wrinkles. This creates places for moisture to collect and for friction and chafing to begin. Don't worry about modesty with bike shorts- they need to fit tight. Baggy shorts never work as well as from fitting, stretch fabric shorts.

Cycling shorts used on a bike with aerobars should use a pad that comes up higher in the front. These shorts are shown inside out.

Always use a chamois lubricant with padded bike shorts. Chamois cream is a lotion or cream that is applied either to the pad of the shorts or directly to the skin. This topical treatment reduces friction through lubrication, provides an anti-bacterial environment for the skin and reduces the accumulation of perspiration. Assos Chamois Cream contains witch hazel that helps dry the skin and speed adaptation. It also has an uncanny ability to last for even the longest rides. Assos Cream is used by Tour de France winner Lance Armstrong, an especially strong testimonial considering his long hours in the saddle and his complications from surgery for testicular cancer. Chamois Butter brand chamois cream is a less expensive alternative that has no drying agent but is reasonably persistent and provides good lubrication. For triathletes who need a stickier, tenacious lubricant that won't rinse off in the swim Body Glide is a roll-on lubricant that is thick and provides good lubrication for the minimal padding in triathlon race shorts also intended for running. Even a moderate application of chamois cream greatly improves saddle comfort.

Apply chamois cream directly to the shorts and/or your skin.

Our favorite chamois cream is Assos with witch hazel, but there are many brands and all provide relief from firction and heat.

Be certain your bike fits you correctly and your posture is good.

Bad bike fit and posture are two of the reasons cyclists think they need a new saddle. The truth is, most cyclists would be better served to use the money on a good bike fitting and high quality shorts than a special saddle. In some cases "comfort" oriented saddles can help bridge the gap to more traditional saddle designs for beginning cyclists but good shorts and accurate bike fit and positioning will yield more permanent results. A saddle that is too high or too low or angled incorrectly will contribute to saddle discomfort almost instantly.

Triathletes with aerobars sit differently than road bike riders: They are rotated farther forward on the nose of the saddle.

These draft-legal road style triathletes in an ITU race sit more upright and farther back, changing the dynamics of saddle comfort for them.

Treating the problem with a novelty saddle that has holes in it, "relief" slots and thick gel padding is treating the problem symptomatically. These are temporary fixes that could be better addressed with good shorts, good habits and proper bike fit. Look at the saddles used by racing cyclists and top triathletes: There are no novelty saddles with holes, cut-outs or gel padding. These cyclists have long hours in the saddle, use chamois cream and practice good saddle area hygiene off the bike. They also have good bike fit and position. Cyclists, especially triathletes, often treat saddle discomfort symptomatically by angling the nose of their seat downward. Saddle designers will tell you it is fine to angle a saddle slightly, but much more than a three degree change in saddle angle replaces one problem with another, causing the rider's weight to shift and move placing on the handlebars and/or pedals more than it should be.

Saddle comfort can be moderated with handlebar position. Handlebars that are too far forward or too high can distribute the rider's weight too heavily on the saddle increasing the chances for saddle discomfort. Sometimes the best treatment for saddle discomfort is adjustments elsewhere on the bike. A good bike fitter can get your saddle orientation correct for optimal comfort.

Bike positioning is critical to good saddle comfort.

Unusual saddle designs can be a good tool for getting accustomed to riding or for special problems but aren't the final word in saddle comfort.

Saddle selection is an important factor in saddle comfort. There are very few saddles that work well for large numbers of people and saddle selection is a matter of personal preference. You really have to try a saddle for enough time to tell if will work for you in the long run. This can be an expensive process if you buy several saddles to find one that works for you by trial and error. While saddle choice may seem like the most obvious answer to saddle comfort it is sometimes the least effective. Once you find a saddle that works for you stick with it.

Saddle comfort is like any other fitness activity. You have to work proactively to achieve it. If you manage saddle discomfort correctly you'll be able to spend long hours in the saddle comfortably enough to really enjoy the ride.

Checklist of Good Saddle Habits.

Get used to sitting on a bike seat with consistent, short rides over a period of weeks.
Always wear form fitting bike shorts, the best you can afford.
Be sure your shorts are tight enough with no wrinkles.
Never wear any kind of underwear with bike shorts.
Try bib style bike shorts for better fit, especially for long rides.
Always wash cycling shorts between wearing.
Put your shorts on right before you ride and take them off right after. Don't stand around or drive to events in bike shorts.
Always use a chamois lubricant cream to increase comfort.
Use powder inside your underwear in the saddle area when wearing street clothes to keep your crotch dry and speed acclimation.
Be certain your bicycle fit, position and posture are correct.
Focus on the fundamentals of saddle comfort instead of giving in to to marketing claims of gimmicky saddles.

~ida~
bmiprojek.blogspot.com
nukilanida.blogspot.com

Jom Sukan!

2010-08-07T15:09:00.001+08:00

So much in life seems inflexible and unchangeable, and part of the joy of running and especially racing is the realization that improvement and progress can be achieved.

Nancy Anderson, runner

Rugaya Al Ghasara-Sprinter-Bahrain

2010-08-06T21:37:00.001+08:00

Ruqaya Al Ghasara
Sprinter
Bahrain

She was the first Muslim woman from her country ever to take up serious athletics.

In 2004, she became the first Muslim woman from an Arabian country to compete at the Olympic Games and in 2005 she was the first woman to ever win a race at the West Asian Games, when the Doha-hosted competition allowed female competitors for the first time ever.

But her most treasured first of all came in December last year, when she returned to the Qatari capital for the Asian Games and won the women’s 200m final. The 24-year-old, who also won bronze in the 100m, became one of the icons of the four-yearly multi-sport spectacular, both for her achievements on the track but also for her choice of clothing.

Foot Push-Up Test

2010-08-02T08:35:00.001+08:00

Foot Push-Up Test

article from runnersworld.com

Take this simple test to check how well your arches are performing their important functions.

In bare feet, stand facing a kitchen counter.
Place your palms on the counter with slight pressure.
Stand with your back straight, and lift one foot off the floor.
Slowly lift the heel of other foot, placing all of your weight onto the ball of your foot.
Slowly lower your heel back to the floor.
Do 10 foot push-ups.

Repeat steps 1 - 6 with the other foot.

And now the results...

Did you have problems doing just one push-up?
If you cannot rise up onto the ball of your foot without putting lots of pressure on your hands, leaning over the counter or experiencing pain, your arch may have a mechanical problem. The arch tendon can stretch or rupture, leading to lowering of the arch. A foot and ankle surgeon should be consulted as soon as possible.

Were you able to do all 10 without a problem?
If you can easily rise up onto the ball of your foot, but have difficulty performing all 10 repetitions, you may be suffering from arch fatigue. Exercises focusing on strengthening and stretching leg muscles will help this problem. The foot push-up described above can also be used as an exercise technique.

Did you have pain in your arch during the exercise?
If you can easily rise up onto the ball of your foot but experience pain in your arch, your arch may be inflamed and may have been overworked. Consulting a foot and ankle surgeon for weak and overworked arches is recommended to manage the problem and keep your feet healthy and free of pain.

--
~ida~
bmiprojek.blogspot.com
nukilanida.blogspot.com

Getting Older & Gaining Weight

2010-07-29T15:11:00.001+08:00

We've always been told that aging a natural process that we can't control and part of that process can often involve losing muscle and gaining fat. It's true that getting older is associated with a loss of muscle, but it doesn't necessarily have to be that way. We can't stop the clock, but exercise can actually slow the aging process, helping you stay fit, healthy and avoid weight gain as you get older.

Why We Gain Weight As We Age
Most people think that gaining weight and getting older go hand in hand, but the reason we gain weight isn't just about getting older, it's about how our habits change. Many of us gain weight because we:

Become more sedentary
Don't lift weights to maintain muscle mass
Eat more calories even as metabolism slows down

While there are some elements we can't control, most of the weight gain that comes with aging can be avoided with a little exercise.

Getting Older...Gaining Weight

Getting older is inevitable, but gaining weight isn't. You can stay healthy and fit for years to come if you make time for a little exercise.

The good news is, it's never too late to start.

What You Can Do
The main reason for muscle loss (which lowers metabolism) is that we often spend way too much sitting - we sit at work, we sit when we watch TV and we sit when we play around on the computer. If we spend too much time doing that when we're younger, it's that much harder to stop doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. Before you get started, see your doctor, especially if you're on any medications or have any pain or injuries you're dealing with. Once you've got clearance to exercise, you can follow this basic approach to staying (or gettting) fit:

Cardio Exercise: Choose any activity you enjoy (or think you might enjoy with some practice) like swimming, walking or cycling and try to do that activity at least 3 days a week. Start with what you can handle and gradually add time each week until you can do 30 minutes of continuous activity.
Lift weights: Strength training may be one of the most important parts of your exercise program. You'll build muscle and strength while also working on important areas like balance, stability and flexibility - all things that tend to decline with age. You can start with a basic Total Body Workout 2-3 non-consecutive days a week or learn more about appropriate exercise options for seniors.
Watch Your Diet: The USDA has a food pyramid guide specifically for seniors with an emphasis on whole grains, fruits and vegetables and watching your calorie intake.
Be realistic. As you get older, it will take longer to lose weight, so it helps to focus on the process - getting your workouts in and eating as healthfully as possible. Do that and your body will respond in its own time.

If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.

_Sources:

_{Williams PT, Wood PD.The effects of changing exercise levels on weight and age-related weight gain. Int J Obes (Lond). 2006 Mar;30(3):543-51.}

_{Williams PT, Pate RR. Cross-sectional relationships of exercise and age to adiposity in 60,617 male runners. Med Sci Sports Exerc. 2005 Aug;37(8):1329-37.}

Race Report-Siemen Run 18/7/2010

2010-07-27T17:04:00.001+08:00

Armed with Phiten insole.. Started t day not ad early as SCKLIM.. after subuh at home..then shottt to Dataran Merdeka.. Parked at Padang Merbok n warming up while walking to dataran.. having quite a time to find t public toilet which is soo gud!
But n unpleasent scene happened.. aiyak..
then straight do the aerobik warm-up.. rasa banyak ruang jika dibandingkan semasa SCKLM.. and masa warming up the music all so happening! n dance waka waka! hihi
So the run start... penuh dengan bukit dan bukau.. i dont like towalk while going uphill..coz it will take a lot more time n effort.. so i ran.. after 5-6 km then only cum to a flat road.. after that its a woer walking n running combo.. My pace:

km Pace (min/km) Elevation (m)

1 9:22 13
2 10:11 21
3 9:44 7
4 10:46 6
5 9:12 -25
6 10:50 6<---- im more or less power-walking after this..

7 10:20 -20
8 11:04 7
9 8:52 -3
10 12:26 -3
11 7:17 -

Suprisingly.. my right ft no pain at alll!! so happy! coz im not wearing the ankle guard n im wearing phiten insole!
if not it will be so painful n swollen..
Masa Siemen run ni ada lebih masa tok bergambar2 dan berkenalan with all the CAR runner..
Although tak dapat any medal coz its only for top 200 i think..im Happy! n happy that the start of the day yg malas im able to burn 1,034 kalori!

Race Report-Centro Run 11/7/2010

2010-07-26T13:06:00.002+08:00

Centro run prep paliiinnnng best n senang coz depan umah ajerr.. As usual i hv my beloved hub yg suke lekat2 nombor n being very detailllll w every-inch of t prep..Thx hun..
Im already scared my right foot will give me trouble so warm up habis2 punyer!
First round til 5 km maintain n after that my right foot already paining...

Saya pakai ankle guard dgn ingatan ia bleh mengurangkan sakit tapi actually menyebabkan lagi sakitnye.. Rasa nak bukak kasut n bukak je ankle guardtu tp apakan daya.. So meneruskan la terus larian.. Tapi dah terpk nak gave up after first round of 6 km.. Tapi kalu gaveup nanti takde goodies etc so memaksakan diri gak power walk till finish.. My time seminit lagi nak 2 jam for 12km w very swollen n painful right foot..

Bukak2 kasut bengkakkkk n merahhh n berazam taknak pakai lagi ankle guard yg merupakan penyumbang utama pd kesakitan! Learn my lesson the hard way! After that got t antalgic gait n gota iced it.. Few days batu kurang sakit..
Pasal track plak very dusty! No scenery no nice trees or grass to look to.. The smell also not so nice coz running thro tempat pembuangan sampah n also very polluted Klang river..

The police officer very gud n also t volunteer r great ! Just that t water station is not place strategically but not a prob for me since i like to bring my own water bottle. All in all happy to be able to run an event just nearby my neighboorhood.

Trip Mendaki Gunung Datuk

2010-07-25T23:26:00.001+08:00

Pada 24/7/2010... Berjaya mendaki Gunung Datuk w bro hailmi! Chap Ayam Runner 1! Thanks alot bro! First time mendaki semenjak time2 sekolah dulu coz ada pengalaman perit masa mendaki Gunung Nuang masa time2 sekolah dulu2... But mendaki gunubg Datuk ni,Feel so great! Nak kuat lari... Nak kuat peha.. Slalu2 la mendaki ;)
Time naik masa 1 jam 50 minit.. Turun plak 1 jam 20 minit lebih..

More picture here---> http://www.facebook.com/album.php?aid=2048018&id=1094222892&l=10a31d1423

Pastu Singgah kat kampung Kadok n wife, Noorzila... Tima kasih memanyak.. Kenyang perut.. Alhamdulillah! Makan nasi dgn memacam lauk ada! Rezeki...rezeki... Tak cakap lagi dgn semua kuihmuih n dgn durian2 n rambutan2... N siap bertapau lagi.. Merasai la keadaan tenang kampung bagi kami yg mmg dah takde kg ni.. The best spontaneous vacation so far!

More picture here---> http://www.facebook.com/photo.php?pid=30953432&l=80a4d5f9c0&id=1094222892

Scale Isn’t the Best Measure of Your Success

2010-07-20T08:04:00.001+08:00

Scale Isn't the Best Measure of Your Success

Peter Dazeley/Getty Images

Most people go into the weight loss process, well, wanting to lose weight. However, if you're just getting started, the scale may be the worst choice for tracking your progress. In fact, your weight may be the least important thing to keep track of.

It may seem counter intuitive, but the scale is better at helping you maintain your weight than it is at helping you lose it. The reason? There are important changes happening in your body that the scale can't measure or detect, such as:

Changing Body Composition: While your weight is important, what's even more important is how much muscle you have. Muscle takes up less space than fat, making you look slimmer, and it's more metabolically active. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won't always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All that can happen even if the scale isn't moving.
Changes on the Inside: You may not know (or care) about what's happening inside your cells when you exercise, but what's going on in there can actually help you lose weight. Exercise teaches your body how to release more fat-burning molecules. The fitter you are, the more fat you burn and that is something the scale can't measure.
More Strength and Endurance: If you exercise regularly, you'll be able to do more and more each time. You may start out exercising for a few minutes at a time or lifting light weights but, after a few workouts, your body adapts, allowing you to lift heavier and go longer. That strength and endurance means you're making progress, but if the scale isn't moving, you may not pay attention to how fit you're getting.

Your weight is just one aspect of your progress and, in many cases, it's not even the most important one. It's unfortunate but, for most of us, the number on a scale is the determining factor in whether we've succeeded or failed. Using your weight as the only measure of your success is a lot like buying a house based solely on square footage. Sure it's nice to have 3,000 square feet, but what if it's across from a skunk farm?

Your weight loss is the same way. Having your weight at a certain number might be nice, but the scale can't tell you how fit you are or how much muscle you have. Your scale isn't going to cheer when you finish all your workouts for the week. Relying only on the scale may even make those workouts feel like a waste of time, even though each one helped you burn calories, get stronger, protect your body from diseases and made you more fit than you were before.

Beyond the Scale

If weighing yourself motivates you in a positive way, there's no reason to change what you're doing. However, if the scale makes you feel like a failure, it may be time to try something new:

Nak panjat gunung ;)

2010-07-19T21:45:00.001+08:00

Salam dan
Hi semua..!
Ini ialah sarung tangan sy... Ohhh.. Sy bukam nak p melancong luar negara ke tempat yg sejuk.. Saya akan mendaki gunung kinabalu insyallah bulan 10 ini.. So preparation sedikit demi sedikit..;)

Tapi sebelum tu sabtu ni saya nak praktis daki Gunung Datok di N9..
Serba sedikit mengenai Gunung Datok..

Gunung di daerah Rembau ini merupakan satu destinasi pelancongan, baik gunung mahupun jeram di kaki gunung ini. Terletak di Hutan Lipur Gunung Datuk, Kota, Rembau. Perjalanan untuk ke sini kira-kira 21 km dari Pekan Rembau dan 15 km dari Pekan Tampin.

Gunung ini hanya setinggi lebih kurang 2000 kaki sahaja, ketinggian 2900 kaki itu adalah ketinggian G. Rembau. Sebenarnya dalam peta topo, G.Datok tidak ditulis. Hanya perkataan 'keramat' sahaja ditulis pada ketinggian 2000 kaki. G. Datok merupakan puncak permatang yang menganjur dari G. Rembau. 1

Tapak Kaki Hang Tuah

Mula dari Tugu Keris Hutan Lipur, pendaki perlu turun ke jeram dan trail bermula dari seberang sungai. Satu jambatan dibina bagi memudahkan pendaki menyeberang sungai. Kecerunan trail hingga ke pondok pertama kebanyakannya hampir 90 darjah. Tali disediakan bagi memudah pendaki berpaut semasa pendakian.

Dari pondok pertama kecerunan trail agak berkurangan dan adakalanya landai. Menghampiri puncak trail cerun trail makin menegak. Talian komunikasi boleh diterima disepanjang trail hingga ke puncak.

Tapak Khemah
Tapak khemah di puncak gunung sebesar kira-kira sebuah gelanggang bola tampar. Pendaki masih boleh berkhemah disekitar tapak utama perkhemahan berdekatan batuan dan ada juga yang bermalam di gua. Punca air bersih boleh dicapai dengan turun ke lembah dengan perjalanan turun selama 20 ke 45 minit. Ada alur air mengalir di sini.

Puncak Gunung Datok
Dari kemsite ke puncak cuma beberapa minit. Pendaki perlu memanjat tangga besi yang disediakan. Keadaan puncak terdiri dari bongkah-bongkah batu besar. Pendaki boleh bersantai di puncak dengan panorama perkampungan serta landasan keretapi selain Selat Melaka saujana mata memandang. Di puncak gunung ini juga terdapat kesan tapak kaki diatas batuan yang dikatakan tapak kaki Hang Tuah.

Perizinan
Balai Polis Kota
Bayaran Masuk RM3.00 seorang dibayar pada Koperasi JKKK di Balai Utama Hutan Lipur.

Sent from my iPhone

Run Naturally

2010-07-17T15:10:00.001+08:00

Run Naturally

Here are several basic tenets of natural running form espoused by various technique gurus:

- Regardless of your running pace, run with a fast cadence of 180 to 190 steps per minute or higher.

- Run with an upright posture and a slight forward lean.

- Strike the ground below your hips and not in front of them to reduce braking. (Wearing lightweight, low-to-the-ground shoes with minimal midsole cushioning helps reinforce this stride.)

- Strike the ground at the midfoot, not the heel or the toes -- the actual impact area will vary based on body type -- and allow your heel to naturally settle to the ground.

- When starting a new stride, develop the habit of picking up your leg instead of pushing off the ground.

- Use a compact and fluid arm swing, keeping your elbows bent at an acute angle and your hands close to your chest.

- Keep your head upright and steady and your eyes looking forward.

- Be "present in the moment" to allow yourself to concentrate on your stride but stay relaxed and don't overanalyze. The more you adhere to good form, the quicker it will become second nature.

- Consider getting custom insoles to further your gait enhancement.

- Land at the midfoot and allow the heel to settle to the ground.

- Instead of rolling through a stride and pushing off, lift your leg to begin a stride.

- A key to natural running form is high cadence with short strides, regardless of pac

Sent from my iPhone

Race Report SCKLIM (tooo delayed) haha

2010-07-15T14:28:00.002+08:00

My first experience for 10km for this year..
Gosh.. mana nak mula??
ngantok aaa...
tido dulu bleh??

Well, as usual.. malam sebelum nya tdo ayam2 jerk..
Woke up early like 3 lebey.. n start our day slowly.. tinggal mandi n
sarong jerk..huhu
Then kete buat hal.. tukar kete.. dah la nerbous.. kete plak
menerbouskan lagi..kang bonti tengah jalan mau nangis tak
berlagu..huhu.. dont play-play.. Bile tuko kete kene isi minyak since
tak plan to bw tat car..
Sampai kat kl berdesup jerrk... banyak kete di jalanan nampak nyer..
guaratee ni nak p lari gaks.. or baru balik disko! (pardon for my
detailllllll info)

Then sampai2 sana.. nak masuk simpang car park padang merbok leh
reverse balik coz tak pasti betoi ke tak coz that sign board ditutupi
oleh the dedaun2 pokok yg berjuntai2.. marah kat dedaun pepagi dalam
ati.. ni DBKL tak buat keje! ( nerbous mode!) hahaa

Dah siap park rerehat jap dlm 15 min since soo early like 4
lebey..pastu mulakan ceremony tok panaskan badan dengan melulur dengan
minyak panas... but the day was so cold! dah gerimis skit2 waktu
tu..aiyak.. kaki tido lagi la..hihi Then jalan pelan2 ke
dataran...waktu ni gerimis semakin lebat n sebuk cari tempat
berteduh.. At t same time im feeling my right ft exactly at midfoot
dah start tak sedap.. Saw sharafi said gudluck to him..masa tu otw to
toi-toi so canot lama2..then saw kak jenap from afar jer..she's a
superstar! hasrat nak berjumpa Singapore Blade Runner n OneArmRunner
tak kesampaian.. mayb better luck next time.. Then round2 waiting2
stretch2.. jalan2 ke masjid jamek for Subuh prayer.. (hv to find the
full thigh for abg la easy for him).. then jalan2 lagi.. stretching
dah tak tahu bapa kali dah pun tapi sakit kat tapak kaki kanan takder
perkembangan yg bagus.. chatted with a runner name leny.. then dah
menunggu kat tetengah jalan.. so lama rasanyer menunggu..haha

Start2 run jer.. tak sampai 1 km tapak kaki rasa sakit!! menci menci..
but try deviate the attention to the song.. btw, i feel i cannot run
without the song in my ears.. haha.. n lagu sedap2 plak so im
karaokeing while running to ease the pain of my right ft.. told mysef
let see how thing goes.. takkan cepat sangat nak stop running.. tak
berpeluh pun lagi..haha.. masa larian harem kat SJ pun dapat run for
7k with one minute walking.. so cuber gak lari.. n Thanks to Mei coz
say hi to me n run trus after that..it make me feel that i wana finish
the race more! not that i can follow her pace..huhu...i feel semua
orang kuat lari coz makin banyak orang memotong... but then later
around at 3km nampak more makin slow a.k.a pancit n me continously
karaoke-ing while running..bare in mind my right ft constantly in pain
each time it touch the road.. only one thing i pray.. pleaseeeee dont
let it give rise to knee pain or calf pain or hip pain... if that
happen mmg cannot run anymore.. i should give thank to my ankle guard
which i bought like 3 years back which i use it when im oncall.. coz
when im oncall i hv to walk/run alot till my ankle paining.. that was
those days.. n it seem my right leg ni manja lebih dari left leg..

Then saw the 1st water station.. my Goodness! ramainyerr orang! i
thought someone selling something! hihi and then ada siap toilet lagi
n people actually go to the loo! haha.. masa ni feel like the road is
jus for me! then run2.. til 5km.. and after that have to climb so have
to walking-running berganti2.. then after that my aim just to finish
the race.. when walking the right ft pain worsen.. but if i continue
running im nearly breathless.. so either way its not comforting !
haha... im suprised that my leg muscle did not cramp abit! gosh! feel
like a true runner already! hahaha.. im actually so afraid to be stop
by any medical staff if they saw me limping or what.. so did my best
to have a normal gait! Now i know no need to worry about that..

My last sprint from the junction depan dataran.. saw kadok n thanks for t pix!
after that..finish all my water in my bottle n nak air.. but the crowd
is sooo...tak amik air pun... amik medal then terus terduduk! Lily
said hi! n thanks! tapak kaki macam kene cucuk jarum setiap kali
pijak.. rehat for awhile...dari duduk ke berdiri rasa berpinar jap
mata..macam all t view become yellow! hihi then snap2 abit then go
back.. walking to the car also is like another marathon! haha
okay.. that all i can remember! Thanks all for t lovely experience..
and to hub thanks coz amikkan air.... After that mandi minyak urut
yang free dia bagi tu.. best la! very minty! n become cool when windy!
i got 3! :P

Kata-Kata Motivasi

2010-07-15T09:50:00.000+08:00

Winning is not about headlines and hardware [medals]. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person they can be? Winning is about struggle and effort and optimism, and never, ever, ever giving up.

Amby Burfoot, Runner's World Editor At Large

Ground Reaction Force (GFR) chart

2010-07-14T14:19:00.001+08:00

Sajer ingin berkongsi :)

Since the release of Dr. Lieberman's study I've had a few requests from folks wanting me to show my test results from a gait analysis I had done at the UVA human performance lab. They're curious to see how my Ground Reaction Force (GFR) chart compares with the one shown in the Nature video showing a barefoot runner (I'm assuming Lieberman himself) landing on a strike plate with a GFR chart beneath.

In the tests I did at UVA, I was wearing three different pairs of shoes (I was never tested barefoot): tai chi shoes, NB-MF800's and NB-790's. I've pasted in three graphs below. The first two are of a barefoot runner running with a heel strike, a barefoot runner running with a forefoot landing and the third graph is of me with the graphs of all three of my tests overlaid onto the same chart in three different colors.

GRF for a Heel Striker

GRF for a Forefoot Striker

GRF for Danny

Notice the differences in GFR between the three runners shown as a multiple of Body Weight measured during the initial weight-bearing phase. The Barefoot runner had a multiple of 1.85 x Body Weight. To make the comparisons fair, let's assume all three tests were done with a runner who weights 150 lbs., that would mean (with a GFR of 1.85 x Body weight) that his heels were absorbing a force of 277.5 lbs. upon impact. Let's say that his heel has an area of 5 sq. inches. that would mean that his heels were experiencing an impact of about 55.5 lbs./sq. inch. Ouch!!!

In the second figure, the runner is landing on his forefoot and his GFR is 2.64 x Body Weight during his support phase which figures out to 2.64 x 150 lbs. = 396 lbs. Now let's say that the area of his forefoot is approximately 16 sq. inches. That would mean that his foot would be absorbing about 24.75 lbs./sq. inch. … or less than half of what the heel striker feels.

In the third figure I'm landing in a midfoot (or fullfoot) strike which means that the entire bottom of my foot is landing as my foot hits the ground. My GFR was measured at 2.47 x Body Weight or 2.47 x 150 lbs. = 370.5 lbs. Now, if the surface area of the entire bottom of my foot is roughly 30 sq. inches. (I'm a size 9.5 shoe), that would mean that the impact felt by my feet would be approximately 12.35 lbs./sq. inch. or half as much as the forefoot striker. That's less than 25% of the impact per square inch the heel striker feels and half of what the forefoot striker feels. You can also see that my GFR was the same no matter which shoes I was wearing. I imagine that it would still have been the same had I been tested barefoot… possibly implying that there's something to be said for working on improving your running technique. It's about the runner, not the shoe.

I've used 150 lbs. as a standard weight for all three runners because I don't know how much Dr. Leiberman weights. I also used the size of my feet in my calculations because I also don't know his shoe size. BUT, the point I'm trying to make here is that whether or not you run with shoes on, your impact with the ground will be most if you land in a heel strike because there's a lot of force going into a relatively small area of your foot. Subsequently, if you land in a forefoot strike, you land with more area of your foot touching the ground and it spreads the force of impact over a larger area thereby reducing the amount of impact per square inch. And lastly, if you land in a fullfoot strike, you spread the impact out over a much larger area and lower your impact per square inch even more still.

Since greater impact with the ground can most likely be directly related to greater incidence of impact injuries, this all boils down to one big question. How do you lower your impact with the ground so that you don't hurt yourself when you're running. My premise is that although some types of shoes can reduce shock and impact, it's the runner who, in the end, is responsible for learning how to manage his or her impact with the ground in a way that consistently works. This is the need that is presented to every runner and it is one of the main reasons why ChiRunning was developed.

Dr. Liebermans study was a good beginning into seeing the difference in impact forces between shod and barefoot runners. Next, I would like to see a study comparing the difference in impact between heel strikers, midfoot strikers and forefoot strikers; with bare feet, with minimal shoes, racing flats, and with your basic high-heeled running shoes.

Standard Chartered KL International Marathon 2010

2010-07-13T17:14:00.000+08:00

Centro

2010-07-13T16:18:00.001+08:00

Danny's Blog-Chirunning

2010-07-12T15:21:00.001+08:00

Terjumpe blog yg sangat bagus ini..
sementara nak ada masa untuk masukkan di tepi blog so i letak kat sini dulu yerk :P

http://chirunning.com/blogs/danny/

Lisfranc Injuries

2010-07-12T14:32:00.001+08:00

Lisfranc Injuries

The Lisfranc Joint
The Lisfranc joint is the point at which the metatarsal bones (long bones that lead up to the toes) and the tarsal bones (bones in the arch) connect. The Lisfranc ligament is a tough band of tissue that joins two of these bones. This is important for maintaining proper alignment and strength of the joint.

How Do Lisfranc Injuries Occur?
Injuries to the Lisfranc joint most commonly occur in automobile accident victims, military personnel, runners, horseback riders, football players and participants of other contact sports, or something as simple as missing a step on a staircase.

Lisfranc injuries occur as a result of direct or indirect forces to the foot. A direct force often involves something heavy falling on the foot. Indirect force commonly involves twisting the foot.

Types of Lisfranc Injuries
There are three types of Lisfranc injuries, which sometimes occur together:

Sprains. The Lisfranc ligament and other ligaments on the bottom of the midfoot are stronger than those on the top of the midfoot. Therefore, when they are weakened through a sprain (a stretching of the ligament), patients experience instability of the joint in the middle of the foot.
Fractures. A break in a bone in the Lisfranc joint can be either an avulsion fracture (a small piece of bone is pulled off) or a break through the bone or bones of the midfoot.
Dislocations. The bones of the Lisfranc joint may be forced from their normal positions.

Symptoms
The symptoms of a Lisfranc injury may include:

Swelling of the foot
Pain throughout the midfoot when standing or when pressure is applied
Inability to bear weight (in severe injuries)
Bruising or blistering on the arch are important signs of a Lisfranc injury. Bruising may also occur on the top of the foot.
Abnormal widening of the foot.

Diagnosis
Lisfranc injuries are sometimes mistaken for ankle sprains, making the diagnostic process very important. To arrive at a diagnosis, the foot and ankle surgeon will ask questions about how the injury occurred and will examine the foot to determine the severity of the injury.

X-rays and other imaging studies may be necessary to fully evaluate the extent of the injury. The surgeon may also perform an additional examination while the patient is under anesthesia to further evaluate a fracture or weakening of the joint and surrounding bones.

Non-surgical Treatment
Anyone who has symptoms of a Lisfranc injury should see a foot and ankle surgeon right away. If unable to do so immediately, it is important to stay off the injured foot, keep it elevated (at or slightly above hip level), and apply a bag of ice wrapped in a thin towel to the area every 20 minutes of each waking hour. These steps will help keep the swelling and pain under control. Treatment by the foot and ankle surgeon may include one or more of the following, depending on the type and severity of the Lisfranc injury:

Immobilization. Sometimes the foot is placed in a cast to keep it immobile, and crutches are used to avoid putting weight on the injured foot.
Oral medications. Nonsteroidal anti-inflammatory medications (NSAIDs), such as ibuprofen, help reduce the pain and inflammation.
Ice and elevation. Swelling is reduced by icing the affected area and keeping the foot elevated, as described above.
Physical therapy. After the swelling and pain have subsided, physical therapy may be prescribed.

When is Surgery Needed?
Certain types of Lisfranc injuries require surgery. The foot and ankle surgeon will determine the type of procedure that is best suited to the individual patient. Some injuries of this type may require emergency surgery.

Complications of Lisfranc Injuries
Complications can and often do arise following Lisfranc injuries. A possible early complication following the injury is compartment syndrome, in which pressure builds up within the tissues of the foot, requiring immediate surgery to prevent tissue damage. A build-up of pressure could damage the nerves, blood vessels, and muscles in the foot.

Arthritis and problems with foot alignment are very likely to develop. In most cases, arthritis develops several months or longer following a Lisfranc injury, requiring additional treatment.

Last Updated: 12/18/2009

i think im having a bit amount of this kinda sprain..coz yesterday after 12km my arch so swollen.. n today i got bruises at the arch...after icing it right after race, the pain like 50% reduced! and able to walk without antalgic gait.. and today..pain lessen too.. but i dont think i can run in this 2-3 days time... and i also let my injured ft being so cold in this very cold office.. meaning only good ft wearing the sock! :).

http://www.foothealthfacts.org/footankleinfo/lisfranc_injuries.htm

THE PERFECT FORM

2010-07-07T16:07:00.001+08:00

TRAINING: RUNNING TIPS : RUNNING FORM

THE PERFECT FORM

Running better, from head to toe.

By Jane Unger Hahn

From the August 2004 issue of Runner's World

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.
If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment.
Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Calf Raise with a bent knee

2010-07-07T11:07:00.001+08:00

Calf Raise with a bent knee

Teaching points

Stand with the feet about shoulder width apart and toes pointing straight forwards
Hold on to a wall and bend the knees slightly to relax the Gastrocnemius muscle
Raise your heels off the floor as high as you can
Return slowly to the starting position

Variations & progressions

Progress by performing the exercise on a step, with only the toes on the step
Hold onto the wall or banister as you raise the heels and then drop them down below the level of the step before returning to the starting position
Alternatively perform on a single leg

Muscles worked

Kata2 Motivasi

2010-07-05T09:08:00.001+08:00

People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions.

Glenn Cunningham - American runner, Olympic Games medalist

This sport blog..

2010-07-01T11:51:00.001+08:00

Hi all!
Just to inform my readers ( if there any) that all t articles in this blog is t articles that i already read n find it usefull for my reference in future..

Mmg blog ni kida boring sebab all artikel tapi ia adalah pengetahuan yg sgt berharga to me.. ;)

Takcare ! N have a nice day!

TRAIN YOUR ANKLE

2010-06-30T08:23:00.001+08:00

Injury Prevention

TRAIN YOUR ANKLES

Exercises like these strengthen the muscles, tendons and ligaments around your ankles, giving your body a built-in defense against sprains and strains.

By Lisa Jhung

PUBLISHED 05/15/2009

Trail running raises a problem that is a lot less common in road running: the dreaded twisted ankle. Obstacles like rocks, roots, twists and turns can catch your foot in the wrong position, and, down you go. "There are things runners can do for this," says Tim Hilden, physical therapist, specializing in running-specific injuries, at the Boulder Center for Sports Medicine. While you may think wearing high-top running shoes is the answer and wonder why companies don't make them (hello, combat boots ... too heavy and inflexible!), think more about strengthening and providing support from the inside.

"Exercises should reflect the demand of trail running, which is to react quickly to obstacles and changing terrain," says Hilden. "The best approach is to combine strengthening with balance and proprioceptive activities."

Here are effective, efficient exercises that you can do on your own to strengthen those ankles, which will hopefully help you avoid straining or spraining your ankle on the trail.

1. Balancing Act. Spend some time balancing on a wobble board, BOSU Ball or other balancing toys used for physical therapy and fitness. These can be found at your local gym and online. Stand on one foot for 20 seconds at a time, building up to 1 to 2 minutes. Repeat on the other foot.

2. Strong Calves. Bent-knee calf raises strengthen your soleus and tibialis posterior muscles, which are major muscles in your calf that help stabilize your ankle with every foot strike. Start by doing these on a flat surface (with a slight bend in the standing leg), and advance to standing on a step with your heel dropping slightly below the step. Start with 10 on each leg and work up to three sets of 15-20.

3. Get Agile. The following exercises will help your overall agility and create proprioceptive muscle memory to help you negotiate trail terrain with precision. The goal here is less stumbling and fumbling while you run.

- Plyometrics: Utilizing a step (like the top of the step from step aerobics equipment, on its own), a low wooden box found at a physical therapists' office, or even a curb onto a sidewalk or low bench, jump up onto that step/box/curb with one leg. Work up to doing this forwards, backwards, and from each side.

- Grapevine: This classic exercise (think football, basketball practice and aerobics classes) has you crossing one foot in front of the other, then back out the side, then that foot crosses behind the other, then back out to the side as you move in one direction across the floor. Repeat in the other direction. You want to do this quickly and with precision.

- Box Step-Overs: This exercise builds both agility and strength, like plyometrics, but is done in a stepping motion rather than jumping. Use a box or step that's slightly higher than what you use for plyometrics, and step with one foot onto the box/step, then back down to starting position. Do the same from each side to work on lateral strength and agility.

- Sprint strides: Short bursts of speed in the form of striders strengthen your ankles. By doing striders, you're training them to react to quick changes in direction. Make sure you're properly warmed up with at least 10 minutes of easy jogging before beginning this exercise. Striders are different from straight sprints because with striders, you roll into a sprint speed by starting out with an easy jog and accelerating through it (as opposed to starting a sprint from a starting line). Stride out your pace for about 60-100 yards, then roll back into a jog. Repeat about five of these for starters, then build up to 10-12 once or twice a week.

By doing exercises like these that strengthen the muscles, tendons and ligaments around your ankles, you're giving your body a built-in defense against sprains and strains

Overuse Foot Injuries in Runners

2010-06-29T16:16:00.001+08:00

Overuse Foot Injuries in Runners

             One of the fun things about running is that it gives one the opportunity to learn, and it seems as if this never stops. No matter how experienced you are there is always something more to learn. This observation is made relevant by several investigations into overuse injuries in runners. These studies show that experienced runners have about the same rate of overuse injuries as beginners. It is not that experienced runners never learn.
           Certainly some do not and constantly run, and rerun, into the same injury pattern. However, it is likely that a larger percentage cure one injury then develop and improve until they stumble into the next. This is probably because as one area gets stronger the stress load is subsequently re-applied elsewhere. Injuries, thus, tend to march along what is referred to as the "kinetic chain".
Each runner, however, tends to march to the beat of a different drummer. The specific location for an overuse injury is determined by a multitude of factors (e.g., genetics, previous injuries, training factors, etc.). This means that there is not an etched-in-stone-overuse-injury-sequence through which all runners progress (Feet first, then ankles, then shins, then knees, then … ).
              Thus, it is a good idea for runners to become aware of regions of the body that may become affected and learn a little about the specifics in each region. Knowledge and early warning are a runner's best friends. In this column I periodically highlight either a specific injury or a region of the body in which overuse injuries occur or originate. This month it is, "de feet".

               Conceptually it is easy to think of the feet as an area that may become overused and injured in runners. They are, after all, the first part of the body that hits the ground. One must consider that injuries elsewhere may have their roots in the feet. Similarly, it must be pointed out that nagging foot injuries may have their cause higher up the kinetic chain.

     When searching for factors that may have contributed to any running injury (i.e., not just those limited to the foot) a good starting point is the foot. The details of advanced biomechanics are beyond the scope of this article, but a discussion of a few basics is warranted.
      As a simplification there are three types of 'arches', neutral (normal), high (and/or rigid), and low ("flat feet"). In a normal running gait at footstrike the foot is in a relatively supinated position and then progresses, or rolls, through pronation during the mid-stance phase. To visualize this, open a paperback book at the midpoint and place it face down on a table. It tends to tent up with the spine elevated, supported on two "wings". Each wing is in a supinated position relative to the spine. Now press down on the spine to flatten the book. Each wing has now moved towards a more pronated (less supinated) position. The action, from supinated to pronated, is called pronation -- and going the opposite direction is called supination. Of course when we run this happens to each foot alternatively, and obviously involves different mechanics and angles. The foot hits the ground in a relatively supinated position and then 'rolls' into a more pronated position by the mid-stance phase, which is the point when the foot is directly under the body and is bearing full weight.

           In returning to examine different foot types it is now easier to understand why runners with high arches are referred to as "supinators" or "under pronators". In their running gait they have decreased mobility such that there is inadequate pronation during running. These runners have a foot that doesn't absorb shock well. This shock is transmitted to lateral (outside) structures in the foot, lower leg, and knee. An injury example is anterior (lateral) shin splints.

           "Overpronators" have the opposite problem. There is too much mobility and, thus, excess pronation during running. These runners end up transmitting excess force to the medial (inside) structures of the leg. An injury example here is posterior (medial) shin splints.

            The right shoe for underpronators (supinators) are ones that provide extra cushioning and shock absorbing capacity. Overpronators need shoes that provide extra stability, or "motion control". A quick and dirty method for determining individual needs is the wet footprint test. Start by placing a wet towel on concrete. Simply step onto the towel with each foot (one-two) then step forward (one-two) onto dry concrete and then step forward again. Now look at your footprints. If the only wet spots are the ball, the heel, and a sliver of the outside edge of the foot you are likely an underpronator. Conversely, if the entire footprint is filled in then you fall into the overpronator camp. There are several running shoe guides (e.g., www.roadrunnersports.com) to help you determine what shoe is right for you. Finally some runners need the extra help provided by orthotics. These customized shoe inserts may be designed to provide extra support and motion control for overpronators, or extra cushioning for underpronators.

A few other tips about running shoes. After about 250 miles shoes lose about 30 – 50% of their shock absorbing capacity. The same is true for wet shoes, which – depending upon how wet -- may take 48hrs to dry out. If you run daily you may want to consider buying two pairs and using them on alternate days. This will help prolong effective shoe life-span.

Foot injuries in runners.

Not listed in any particular order, nor is this list all-inclusive.

1. Plantar fasciitis - heel pain caused by inflammation of the tough fascia on the bottom of the foot, usually right where the fascia attaches into the heel.
2. Calcaneal stress fracture – an overuse fracture of the "heel bone"
3. Achilles tendon bursitis – inflammation of the bursa located at the attachment of the Achilles tendon to the heel. (NOTE: Although not defined as a foot injury there is also a separate condition involving inflammation of the Achilles tendon itself, higher up the ankle, referred to as Achilles tendinitis.
4. Extensor tendinitis – inflammation of the tendons on the top of the foot, usually midway along the foot.
5. Sesamoiditis -- inflammation of those tiny little free-floating "sesame seed" bones, which are located in the ball of the foot near the base of the big toe.
6. Metatarsal stress fracture – an overuse fracture of one of the metarsals. These are the long bones that start at the midway point of the foot and run right up to the base of the toes. There are 5 in each foot.
7. Morton's neuroma – a condition caused by the chronic irritation of the interdigital nerve, usually between the 3rd and 4th metatarsals, near the toes. Runners often experience a "pins-and-needles" or "electric shock" pain.
8. Posterior tibialis tendonitis – this tendon passes underneath the medial malleolus (the inside "ankle bone") and attaches into the medial aspect of the foot (navicular bone). Runners usually experience pain below the inside of ankle or slightly further along the inside of the foot.
9. Peroneal tendonitis – this tendon passes underneath the lateral malleolus (the outside "ankle bone") and attaches on the lateral aspect of the foot (cuboid and base of 5th metatarsal). Runners usually experience pain on the outside part of the ankle or lateral edge of the foot up to the base of the 5th metatarsal.

10. Subungal hematoma -- bleeding underneath the nail from the chronically jamming the toe(s) into the shoe. Also may happen acutely if you drop something heavy on your toes(s). NOTE: This is just one type of toe condition – there are many others (e.g., ingrown nail). I just wanted to mention one so that the toes didn't feel left out in the foot discussion.

Common point of tenderness in plantar fasciitis

Run twice a day to get stronger and faster—sooner.

2010-06-28T09:15:00.001+08:00

Training Tips

DOUBLE DUTY

Run twice a day to get stronger and faster—sooner.

By Ed Eyestone

Image by Timothy Tadder

From the July 2009 issue of Runner's World

From the time I was in high school, and throughout the 14 years I spent running professionally, running twice a day was a staple of my training regimen. Five days a week, I'd do an easy six miles or so in the morning and follow it with a hard workout in the afternoon. Doubling up allowed me to run long on Saturday, take Sunday off, and still get the same 90 to 120 miles my competitors were racking up.

By running more often, you reap the same fitness benefits you get when you boost the duration and intensity of any one run: reduced body fat, increased VO2 max, and improved muscle tone. You just get those benefits sooner.

I definitely felt the advantages of running twice a day. My morning run was easy enough that I wasn't exhausted in the afternoon. But I wasn't fresh either, so it got me used to training through fatigue. I always rehydrated, rested, and refueled before the afternoon run, so I had a much better chance of hitting a quality pace than if I'd tried to grind out those same miles on the end of one long run. Here's how to make doubles work for you.

Build Slowly Start by doing two-a-days twice a week. Initially, the extra workout can be 20 minutes. When you first add it on, drop the length of your main workout by 10 to 15 minutes. As you get more comfortable, bring the main workout back to its original level and extend the first run to 40 minutes. You can double up on as many days as you want. Just spend at least two weeks at each stage before adding more miles.

Recover Right Allow at least four hours between your workouts so you can recover fully. After the first run, be sure to rehydrate, and consume at least 500 calories within 30 minutes of finishing to help speed recovery.

Mix and Match Stay alert for aches and pains, and fiddle with the formula until you find what works best for you. Many of my runners prefer to add a run in the morning when they know they have a hard workout in the afternoon. The easy run gets them loosened up for the hard work later. Others prefer to add extra workouts on their easy days because they're not as fresh after the morning run. Try some of the combinations below.

Two Timing

Each of these paired workouts has its own unique benefits.

A.M.: 3 to 4 at easy aerobic base pace
P.M.: Interval workout (e.g., 6 x 800)
PAYOFF: Provides extra aerobic work without fatigue, gets blood flowing through muscles

A.M.: 4 to 5 miles at easy aerobic base pace
P.M.:4 to 8 miles at a conversational pace
PAYOFF: Improves running economy, boosts weekly mileage, and provides a good fitness base

A.M.: Long run; or 5-K or 10-K race
P.M.: 2 to 3 miles at a conversational pace
PAYOFF: Increases blood flow to muscles, flushes waste from muscles, and speeds recovery

YOUR ULTIMATE 10-K PLAN

2010-06-23T12:44:00.001+08:00

TRAINING: RACE TRAINING : 5K & 10K TRAINING

YOUR ULTIMATE 10-K PLAN

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie

From the July 2004 issue of Runner's World

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.

Beginner

You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race."

If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net).

So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.

Get Your Training Started Find the 10K Plan for Beginners and more at the Runner's World Personal Trainer.

Race Day Rules
Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds.

Stuff You Need To Know
Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.

Four Training Universals

Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.

Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.

Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.

Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

Intermediate

You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go.

Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks.

So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,").

Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.

Get Your Training Started Find the 10K Plan for Intermediate Runners and more at the Runner's World Personal Trainer.

Race Day Rules
"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2."

Stuff You Need To Know
Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).
For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).

10-10s: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each.

Total Uphill Time (TUT): Run repetitions up the same hill, or work the uphill sections of a road or trail course.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.

Advanced

You've been a serious runner for several years, have run many races--perhaps even a marathon. You're familiar with fartlek and intervals, and can run comfortably for an hour-plus. Now you want a breakthrough time--and you're willing to put in a rigorous six weeks to achieve it.

The cornerstone of 10-k training has long been the tempo run. Great for stamina-seeking intermediates working their way up the racing-fitness food chain. But not for you. How come? Because a recent study found that short intervals at--not below--5-K and 10-K race pace (roughly, our speed and pace intervals below) produced huge improvements versus tempo runs. (Note: Tempo running produced improvements, but faster running did better still.)
The study, as reported in the U.K. journal Peak Performance, found that "those doing intervals trained faster than the tempo runners and therefore developed better economy, coordination, and comfort while running fast." Which translated into faster 10-K running. Moreover, the interval group spent just 31 minutes during two sessions per week running their reps, while the tempo runners required 58 minutes for their two sessions.

So there you go. That's why we're going to put you on a six-week diet of quick stuff--medium-long on Tuesdays, short and swift on Thursdays. And we're going to make sure you maintain your vital aerobic base, as you'll be doing solid mileage as well.

"Experienced runners often don't do enough of the mileage to support the harder work."

Get Your Training Started Find the 10K Plan for Advanced Runners and more at the Runner's World Personal Trainer.

Race Day Rules
Know the course. "If you know how the hills and turns go," says Sinclair, "you can more easily match your efforts to the course. Also, study the last mile. In fact, run it as a warmup. Look for markers a certain distance from the finish so you can expend your final energy at the right time."

Stuff You Need To Know
Pace Intervals (PI): For 8-minute pace (49:40), run 2:00 (for 400 meters), 4:00 (800m), 6:00 (1200m). For 7-minute pace (43:28), do 0:53 (200m), 1:45 (400m), 3:30 (800m), 5:15 (1200m). For 6-minute pace (37:15), it's 0:45 (200m), 1:30 (400m), 4:30 (1200m). Recovery is a 1-minute jog (after 400m reps), 2:00 (800m), and 3:00 (1200m). Note: For both pace and speed intervals, run 2 miles easy plus four 100m strides before each session, and 2 miles easy afterward.

Speed Intervals (SI): For 8-minute pace, run 1:53 (for 400m), 3:45 (800m) 5:38 (1200m). For 7-minute pace, do 0:49 (for 200m), 1:38 (400m), 4:53 (1200m). For 6-minute pace, it's 0:41 (200m), 1:22 (400m), 2:44 (800m), 4:08 (1200m). Recovery is jogging half the interval distance (i.e., 400m jog after 800m rep).

Lactate Sessions (LS): LS training involves running about as fast as you can for 1 minute, followed by 3 to 4 minutes of slow jogging.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each. Strides aren't meant to tire you out. Just the opposite. They'll add zip to your legs.

Run twice a day to get stronger and faster—sooner.

2010-06-22T12:10:00.001+08:00

Training Tips

DOUBLE DUTY

Run twice a day to get stronger and faster—sooner.

By Ed Eyestone

Image by Timothy Tadder

Ways You Can Increase Metabolism

2010-06-21T11:52:00.001+08:00

Boost Your
Metabolism!

A slow metabolism is often the reason people cite for being overweight.

It's true that some people do burn calories at a slower rate than others, and it can be an important factor in your weight loss plan.

Simply stated, metabolism is the process whereby your body converts food into energy.

Think of it as the "furnace" that burns the calories.

The slower this process happens, the slower you

burn calories. Increase it and you burn more calories and lose fat faster.

Factors that affect the body's ability to burn calories are heredity, age, sex and of course level of physical activity.

Some of these factors can't be changed, but there are effective ways to maximize how fast you burn calories.

Here's The Good News!

Recently scientists have discovered ways to increase your metabolic rate, which in turn helps you lose more weight.

Ways You Can Increase Metabolism

1. Exercise on a regular basis. Including some type of physical activity every day will have a huge impact on how fast you are burning calories and fat. The best activity to begin burning calories faster is a good aerobic workout which can be any activity that gets your heart rate up for a minimum of 30 minutes a day.

2. Build Muscle This is a good way to burn fat long term. Strength training builds muscle, and muscle burns more calories than fat. The more muscle tissue you have, the more calories you burn all the time, even after your workout.

As a bonus, more muscle means you can eat more and gain less! Every pound of lean muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day.

If you're a woman, don't worry about bulking up from weight training. Your female hormones will prevent any such thing from happening, and you will actually look a lot more shapely and toned!

3. Eat 5-6 small meals every day instead of 3 big ones. When there are too many hours between meals, your body thinks it's starving and burns calories slower to compensate. If you then eat a huge meal your body stores the extra calories as fat. Try to get into the habit of eating a little bit every couple of hours. Over time, this can really boost your rate of calorie burning.

4. Eat foods that speed metabolism. There's lots of buzz about red pepper or green tea having this effect, and some studies have shown they can increase the number of calories burned by 20%.

Many athletes add red pepper to high-carb meals to boost both their resting and active metabolic rates.

Green tea contains a powerful antioxidant that some believe can bring about the same kind of calorie-burning effect as hot pepper.

Protein generally requires about 25% more energy to digest, so it follows that a high-protein snack might be more effective than a high-carb food.

Try to eat as much as you can of the healthiest foods on earth which are considered SuperFoods due to their low fat and high nutritional content.

Bottom line: The best bet for keeping metabolism high: Build muscle, snack on low-calorie, high-protein foods, and keep moving!

Essential advice from runners and readers.

2010-06-17T14:20:00.001+08:00

NUTRITION & WEIGHT LOSS: PERFORMANCE TRAINING FOODS

THE PACK RULES: EATING AND DRINKING

Essential advice from runners and readers.

By Yishane Lee

Image by David Brinley

From the November 2008 issue of Runner's World

1. EAT BEFORE

If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars.

When I run, I plan out the snack I'm going to eat after I'm done." -Liz Lawrence Atasacadero, California

2. OR SIP SOMETHING

If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. "As an early morning runner, I rarely eat, but I always have several cups of coffee," says Erik Petersen of Eugene, Oregon. Good choice, since numerous studies have shown that caffeine boosts performance during exercise. Dennis Ang of Hong Kong likes a prerun Red Bull, while Jordan Paxhia of Brookline, Massachusetts, drinks Emergen-C. "If I run in the morning, a Diet Coke is a must!" says Lisa Allison of St. Louis Park, Minnesota.

3. CARRY CANDY

You'll need to refuel on the run if you're going out for longer than 75 minutes (lebih sejam suku) "I carry jelly beans and water for runs over 13 miles (20km)," says Lisa Allison of Minnesota. Jane Cullis of Toronto prefers gummy bears, while Sarah Dreier of Appleton, Wisconsin, is a Swedish Fish fanatic. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. "Dried fruits and raw nuts add salt and sugar and they're calorically dense, so I don't have to carry many!" says Kristin Field of Corona, California.

4. DRINK WHILE YOU'RE OUT

For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. "I drink half water and half Gatorade," says Wendy Cohen of El Cajon, California. "I sip small amounts every 15 minutes." Eric Bubna of Andover, Minnesota, finds out what drink will be served at his upcoming races and practices with that. "It's important for your body to get used to it," he says. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.

5. RUN TO THE FRIDGE

Postexercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes, says Len James of Savannah, Georgia. It's when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. "I try to eat immediately after I run, usually a good mix of protein and carbs," says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. "I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich," says New York's Anna Wood. "Eating properly makes me functional for the remainder of the day," says Ricardo J. Salvador of Battle Creek, Michigan.

Running has the power to change your life. It will make you fitter, healthier, even happier. Here's all you need to know to get (and stay) on track to a brighter future.

2010-06-14T12:20:00.001+08:00

Tips for Beginning Runners

LET'S GET STARTED

Running has the power to change your life. It will make you fitter, healthier, even happier. Here's all you need to know to get (and stay) on track to a brighter future.

By Selene Yeager

Image by Mark Matcho

From the May 2010 issue of Runner's World

You've seen them effortlessly striding down the street, their sculpted quads shining in the sun. And now you've decided that you, too, want to be a runner. This head-to-heels guide will show you how to get going, keep moving, and make running a lifelong habit. We've even answered your need-to-know questions so you'll feel confident, excited, and ready to hit the road.

GET GOING Walk—A Lot

It's here, in the beginning, where many new runners stumble. You think, Today, I'm going to start running! and out the door you go with the best of intentions—but maybe not the best preparation. Four minutes later your legs, lungs, and even your insides hurt. Don't despair. Whether you're fresh off the couch or coming from another sport, running takes time to break into.

"Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach based in New York City. "Just start slowly and build up gradually." Most coaches agree that the best way to become a runner is with a run-walk program.

Begin by adding small segments of running into your walk. "Start with four to five minutes of walking," says Christine Hinton, a Road Runners Club of America certified coach in Annapolis, Maryland. "Then alternate with some running, always ending with a walking segment to cool down." (See "Run-Walk This Way," below, for a 10-week schedule.) Aim for running at an easy, conversational pace three days a week, with rest days in between. Over time, work up to running four to five days.

Need to Know

Q By the end of my run I can barely move—why?
A If you're sore before you finish running, your workout session is too long, too fast, or too hard. Ease back down to walking to allow your muscles to heal, says New York City-based exercise physiologist and coach Shelly Florence-Glover of runningcoach.com.

Q Can I still call myself a "runner" if I walk so much?
A "If you're running, no matter how fast or slow, you're a runner," says Andrew Kastor, coach of the official ING New York City Marathon online training program.

Run-Walk This Way Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.

WEEK

1: Two minutes running/four minutes walking
2: Three minutes running/three minutes walking
3: Four minutes running/two minutes walking
4: Five minutes running/three minutes walking
5: Seven minutes running/three minutes walking
6: Eight minutes running/two minutes walking
7: Nine minutes running/one minute walking
8: Thirteen minutes running/two minutes walking
9: Fourteen minutes running/one minute walking
10: Run the whole time!

GET GOING Warm Up Well

Treat yourself like a runner—from day one. That means taking time to properly warm up and cool down. "A good warmup makes it much easier to get going and keep going," says Kastor. "It's much more than just boosting blood flow to your muscles." Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. Your body starts churning out fat-burning enzymes, which help your aerobic system work more efficiently. Synovial fluid warms up, which helps lubricate your joints. "Too many beginners skip this step without realizing how much easier it makes the whole workout feel," says Kastor. Cooling down, while less critical, allows your body to gradually adjust from running back to a resting state. "Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts," says Kastor.

Two Ways to Warm Up
Spend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury
WALKING Go at a moderate pace
ACTIVE STRETCHING Side lunges, walking lunges, butt kicks (jog in place, bringing your heel high as though trying to kick your butt), skipping

GET GOING Vary Your Running Surface

Runners often have strong opinions about where to run. The best solution for you as a new runner may be to simply mix it up, says Glover. "Soft is not necessarily better," she says. "Both treadmills and dirt may seem 'softer' and therefore safer, but they have their issues. A treadmill belt has a slight shimmy when the belt impacts the bed that can contribute to shin issues. Dirt and trails can be uneven and have holes and ruts. Keep it varied; maybe sidewalk one day, paved road the next, and a trail on the weekends."

Need to Know

Q When will I stop feeling so sore?
A If you ease into running, your postrun discomfort shouldn't be debilitating. If it is, return to walking and running. However, don't let a little soreness scare you off. "It's a sign that you're progressing," says Kastor. The ache just shouldn't bleed from one run into the next, he cautions. "Typical soreness should fade as you warm up. If it doesn't, cut your workout short. Do a little cross-training for a couple of days to let that sensation dissipate, so you don't become injured."

Q What should I do if my (fill in the blank) hurts?
A Some minor aches and pains are common, and rest should clear them up. Back off by walking or riding a bike for a few days, ice the area a few times a day, and take anti-inflammatories as needed. If you experience sudden, sharp pain while you're exercising, try walking it out for a few minutes. If the hurt doesn't ease, stop immediately and head home. If discomfort persists, see a podiatrist or orthopedist.

Q When runners run in the road, do they have to use hand signals?
A Not the way cyclists do. For one, you should be running against, not with, the flow of traffic. But don't assume a driver sees you. Stretch out a hand and make eye contact at intersections. If you're at a stop sign or light, it's a good idea to let drivers know which way you're going, especially if you'll be turning in front of them.

Q I often get pebbles in my shoe—it's annoying! How can I keep them out?
A Are the stones sneaking in the back? There may be a gap in your heel. A strategically-placed cosmetic sponge pad can help seal it up. If they're creeping in the sides, lace your shoes snugly, using all the holes. Lastly, if you're ready for another pair, trail-running shoes have a "gusseted" tongue (meaning the seams are sealed to close any gaps), which keeps pebbles and trail debris out of the shoe.

NEVER TOO LATE

Sonya Gregory-Hayes, 50
Bolingbrook, Illinois

IF SOMEONE TOLD ME I'd be a runner, I never would have believed them," says Gregory-Hayes. A year ago, she started walking with her husband, who was suffering complications from diabetes. She lost weight and felt better. Inspired, she added some running into her walks. She soon ran a mile. "I was so excited, I was telling strangers on the street!" she says. She kept running until she reached three miles. This past Thanksgiving, she entered her first 5-K. "It was a lot of fun. I didn't walk. I came in around 42 minutes. I'm still on a high from that one." She wants to race again, and she'll never stop running. "I don't have a lot of time for myself," she says. "Running is immediate gratification; it has truly saved me. And as a bonus I need all new clothes! I started as a size 16 and now I'm a 12." She just may wait to splurge on more. "My goal is a size 10, or even an 8."

KEEP MOVING Watch Your Form

Running is a natural movement, so good running form should feel natural, says Bakoulis. "Some of the best runners in the world have terrible form!" she says. "But that's not to say that you shouldn't strive to start out with good posture habits."

Here's what to aim for:

Head Keep it up—your eyes should be looking ahead. Keep your chin up and back, not dropped toward your chest or jutting out in front of you.

Shoulders One word: relaxed. Many runners tense their shoulders so they creep toward their ears. This causes fatigue and slows you down. Shake out your arms and keep your shoulders low and loose.

Arms "Your legs do what your arms tell them to do, so you want your arm swing to drive your legs forward in a nice straight line," says Kastor. That means swinging your arms forward and back, not across your body. Keep your elbows bent about 90 degrees and cup your hands into loose fists with fingers lightly touching your palms.

Torso Run "tall," so your back is comfortably straight. Avoid leaning forward from the waist.

Hips Pointed straight ahead and upright, not tilted forward or back.

Legs and Feet Your feet should feel quick and light, says Kastor. "You want to feel springy, like you're popping off the ground." Shorten your stride so your feet land directly underneath your body. Land on your heel to midfoot and push off through the ball of your foot.

KEEP MOVING Take It Easy

It's easy to overdo it on the days you feel good, or when you're running with a faster friend. But doing too much too soon is a classic rookie mistake that can lead to injury and burnout. "When you're first starting out, your goal should just be to have fun and run every other day," says Glover. Once you're running consistently, you can add days until you're running five days a week or more. Increase your time/distance by no more than 10 percent from week to week.

The 10% Rule
Add just enough time (or distance) to improve your fitness, and stay injury-free

THIS WEEK if you ran: 90 minutes
NEXT WEEK run: 99 minutes

THIS WEEK if you ran: 120 minutes
NEXT WEEK run: 132 minutes

THIS WEEK if you ran: 150 minutes
NEXT WEEK run: 165 minutes

Need to Know

Q Will everyone be able to tell by looking at me that I'm a beginner?
A Only if you broadcast it by looking around, apologizing, and announcing that you're really not a runner yet. Seriously, everyone has his or her own style and many longtime runners have "bad form."

Q I run so slow, it's more like a shuffle. Is that bad?
A "Shuffling is not bad," says Bakoulis. "It's efficient to not use extra energy, and lifting your knees high is not moving you forward. Some of the best runners shuffle." The only danger is tripping. Watch for that.

Q Some days, my legs say yes, but my head says no—what should I do?
A Give yourself 10 minutes to warm up, suggests Kastor. "A good warm up helps you let go of stress and allows the chemical changes to happen in your brain that change your mental state from no to yes," he says. "That's why those first few steps are often the hardest. Your mental state hasn't warmed up to the run yet."

Q I missed a couple of runs in a row and now I feel like I'm back at square one—it's so discouraging!
A It is frustrating, but the good news is, you don't go backward that quickly. "Just pick up where you are in your running plan and keep moving forward," says Hinton. "If you miss more than a few runs, just repeat the planned week from the beginning." If you're feeling rusty from a few missed sessions, dial back your pace (or take more walk breaks) and keep going. You'll be back on track in no time.

KEEP MOVING Seek Inspiration

In the end, running should be fun; and even veteran runners use outside assistance to keep the fun factor high. Here's how to stay inspired.

Training Logs
A simple journal offers insight into how far you've come, what's working, what's not, and keeps you on track to meet your goals. Some items to consider recording: type of run (duration/miles/special workout); effort level; food and drink consumed before, during, and after; weather; and how you felt. You can find one free at traininglog.runnersworld.com/logs.

Running Partners
The American College of Sports Medicine recommends having an exercise partner because it improves the odds that you'll stick with working out. Here's why: Your run flies by when you're talking with a friend, and knowing a partner is waiting for you is great motivation to leave the comfort of your chair.

Music
If you've ever taken an aerobics class, you know the powerful effect music can have on performance. "Certain types of music can help lower the perception of fatigue and enhance feelings of vigor and excitement," says sports and exercise psychologist Costas Karageorghis, Ph.D., C.Psychol, of West London's Brunel University. Just be sure to keep the volume low so you're aware of your surroundings.

Look the Part
The beauty of running is in its simplicity. All you need is a good pair of shoes. Go to a specialty running store where trained professionals will evaluate your feet, watch you run, recommend the right shoes, and then let you go out for a test drive. You'll leave with a comfortable pair of shoes that will have you running pain-and injury-free.

Need to Know

Q Will other runners be annoyed if I fall behind on group runs?
A Only if you do it time and time again, while shouting out for everyone to hold up because you don't know where you're going. "Everyone has been a beginner at some point," says Kastor. "You're bound to have a day where you fall behind, and that's okay." Experienced runners are encouraging and happy to slow down on a run here and there to help you out and keep you in the sport, he says. The key for the long term is finding a group that includes runners who run your pace.

Q I don't know what my pace is—how do I figure that out?
A To figure out your "regular" running pace, time yourself running comfortably for one mile. Measure out a mile by driving one, measuring the distance online (mapmyrun.com), or going to a local high school track and running four times around. Your resulting time on the track will be slightly faster than your per-mile pace because the track is measured in meters not miles, and is slightly shorter. Plus, tracks are flat and springy, which means you'll always run faster on them compared with when you're on the road. You can also use online pace calculators to determine what your pace should be for longer distances. Just plug in your pace and target distance. Find one at runners world.com/cda/trainingcalculator.

RUNNING IT OFF

Kristi Lane, 34
Wescosville, Pennsylvania

EIGHT YEARS AGO, Lane stepped on the scale and saw a number that astonished her: 313 pounds, which hung on her 5'4" frame. "I knew I had to do something," she says. Her son was an active toddler, and Lane couldn't keep up with him. She began walking on a treadmill at her company gym, and after a few months, she lost 20 pounds. Then she got pregnant again. "I fell off the wagon," she says, "but not for long." She started walking on the path behind her office. "At some point I realized I was walking as fast as I could. So I'd pick a tree up ahead and jog to that." Soon she was walk/running three to four days a week. Just under a year later, she'd lost 80 more pounds. "Once I started running, the pounds just melted off," says Lane, who wants to lose another 50. "Now I sleep better and have tons of energy. I just keep going. I crave running. If I don't do it, I get cranky. I'm a real runner now."

--
~ida~

nukilanida.blogspot.com

FLYING BLIND

2010-06-10T10:22:00.001+08:00

FLYING BLIND

A dash to the top floor of the Empire State Building that's more impressive than any view.

By Patrick Egan

Image by Tom Sperduto

From the July 2010 issue of Runner's World

SULEIMAN RIFAI stood at the back of the pack of runners gathered in the Empire State Building's dazzling art-deco lobby. For a few hours on this February morning in New York City, the business-suit and high-heel dress code gave way to wicking tees and performance trainers as runners swarmed a stairwell doorway to ascend 1,576 steps to the 86th floor. Rifai and his guide yielded to the horde.

Starts are simply not Rifai's thing. As the first blind runner to compete in the Empire State Building Run-Up, an invite-only event that attracts world-class athletes from 17 countries, Rifai had no interest in thrusting himself among a mash of limbs. At the six marathons he's run, discarded clothes and jockeying runners have often sent him crashing to the asphalt.

Unlike many of his races, Rifai's life began without incident. He was healthy, happy, part of a big family in Tanzania. Then, when he was 8, he started having trouble seeing. As his vision dwindled away, his family life disintegrated—his father moved out, his mother died. Grandparents and aunts raised him.

At 14, he heard the diagnosis that would dictate the rest of his life: retinitis pigmentosa, the presence of abnormal rods and cones in the eyes. It's progressive and incurable. His school didn't have the resources to handle his needs. "I envied the kids playing ball," Rifai says. "I felt conscious of myself, so I stayed home."

Rifai descended into depression. The pain came to a head when he was 17—still 10 years from total blindness—on a vacation cruise with family. Rifai leaned against the ship's railing. "I was in a dark place," he says. "I didn't think there was any hope. I thought how I could jump."

He can't articulate why he didn't jump. But that decision allowed him, a year later, to take a much different leap. He moved to New York City and learned braille and city survival skills at Lighthouse International in Manhattan, a premier school for the blind. He later enrolled at Adelphi University, where he finished with a master's degree in social work at 38, and the Alvin Ailey American Dance Theater, where he took classes for the sight impaired.

By 2003, Rifai had gone years without seeing images—he could only sense stark changes in light, and he used a cane to navigate the streets. One spring day, he was on a rush-hour train when Rick Lipsey, a volunteer with Achilles International, an athletic organization for the disabled, approached him. "I asked if he'd ever heard of Achilles or done any running," Lipsey says. "He bit right away." Days later, Rifai showed up in Central Park. "It was like being in another world," he says. "Trees and birds and breeze. The sun on your face. Other people running next to you. It made me feel...normal."

He's been on the road ever since. It's not easy. Rifai commutes an hour and a half each way between his home in Washington Heights and Brooklyn, where he counsels the homeless and mentally ill. At day's end, he often heads to the park for a workout. The only way to distinguish Rifai from other runners in the park is the tether clasped in his hand, connecting him to a guide. A slight tug from his partner helps Rifai make adjustments.

To prepare for the Run-Up, Rifai met his guide, Alex Gardner, at his Manhattan apartment building, where they climbed 30 flights several times. Though they were good workouts, Rifai was still anxious about the event's hectic atmosphere: "The week before the race, I was really terrified." But on race day, Rifai's instincts took over. "It was frantic—passing people and moving left, right, left—but frantic in a good way," he says. "It was liberating."

When he reached the observation deck, Rifai felt strong and proved it with his race-ending ritual that celebrated another accomplishment, another height scaled. Gardner told him when, and rather than run across the finish line, Rifai leaped.

206 RUNNERS PARTICIPATED IN THE EMPIRE STATE BUILDING RUN-UP. THE OVERALL WINNER FINISHED IN 10 MINUTES, 16 SECONDS.

articel from runnersworld.com

How to Train for Marathon by Jeff Galloway

2010-06-07T16:34:00.000+08:00

Marathon To Finish—for runners and walkers
How to Train for Marathon by Jeff Galloway

This program is designed for those who have been doing some running or walking for a
few weeks. If you think that you need more conditioning before starting the program, use the "conditioning program".

Note: This is the minimum that I've found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.

1. I don't recommend that first-time marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.

2. To begin this program, you should have done a long run/walk within the past 2
weeks of at least 3 miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.

3. (Runners) What is my current level of performance? Read the chapter in this book on "Choosing The Right Goal...". After you have run 3-4 "magic miles" (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the marathon itself, I don't recommend running this fast—run at the training pace that was comfortable for you on your last long runs.

4. (Runners) What pace should I run on the long ones? Take your MM time and multiply
by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.

5. Walkers and runners should pace the long one so there's no huffing and puffing—even at the end.

6. When the temperature rises above 60° F: runners should slow down by 30 seconds
a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing.

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8. Walkers—see the walk-shuffle ratio that works for you to avoid huffing and puffing

9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you'll increase your fatburning potential. Don't do exercises like stair machines that use the calf muscle on cross training days.

10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.

11. Have fun!

To Finish - for runners and walkers
Week	Monday	Tuesday	Wednesday	Thursday (p)	Friday	Saturday	Sunday
1	off	30 min run	off	30 min run	easy walk	off	3 miles
2	off	30 min run	off	30 min run	easy walk	off	4 miles
3	off	30 min run	off	30 min run	easy walk	off	5 miles
4	off	30 min run	off	30 min run	easy walk	off	2.5 miles/MM
5	off	30 min run	off	30 min run	easy walk	off	6 miles
6	off	30 min run	off	30 min run	easy walk	off	3 miles
7	off	30 min run	off	30 min run	easy walk	off	7.5 miles
8	off	30 min run	off	30 min run	easy walk	off	3 miles/MM
9	off	30 min run	off	30 min run	easy walk	off	9 miles
10	off	30 min run	off	30 min run	easy walk	off	4 miles
11	off	30 min run	off	30 min run	easy walk	off	10.5 miles
12	off	30 min run	off	30 min run	easy walk	off	4 miles/MM
13	off	30 min run	off	30 min run	easy walk	off	12 miles
14	off	30 min run	off	30 min run	easy walk	off	4 miles
15	off	30 min run	off	30 min run	easy walk	off	14 miles
16	off	30 min run	off	30 min run	easy walk	off	5 miles/MM
17	off	30 min run	off	30 min run	easy walk	off	17 miles
18	off	30 min run	off	30 min run	easy walk	off	5 miles
19	off	30 min run	off	30 min run	easy walk	off	6 miles/MM
20	off	30 min run	off	30 min run	easy walk	off	20 miles
21	off	30 min run	of	30 min run	easy walk	off	6 miles
22	off	30 min run	off	30 min run	easy walk	off	6 miles/MM
23	off	30 min run	off	30 min run	easy walk	off	23 miles
24	off	30 min run	off	30 min run	easy walk	off	6 miles
25	off	30 min run	off	30 min run	easy walk	off	7 miles
26	off	30 min run	off	30 min run	easy walk	off	26 miles
27	off	30 min run	off	30 min run	easy walk	off	7 miles
28	off	30 min run	off	30 min run	easy walk	off	6 miles
29	off	30 min run	off	30 min run	easy walk	off	7 miles
30	off	30 min run	off	30 min run	easy walk	off	MARATHON
31	off	30 min run	off	30 min run	easy walk	off	7 miles
32	off	30 min run	off	30 min run	easy walk	off	6 miles

Increases in Waist Circumference and Weight May Predict Incident Diabetes CME

2010-06-07T10:11:00.001+08:00

Increases in Waist Circumference and Weight May Predict Incident Diabetes CME

News Author: Laurie Barclay, MD
CME Author: Charles P. Vega, MD

Medscape, LLC is accredited by the Accreditation Council for Continuing Medical Education (ACCME) to provide continuing medical education for physicians.

May 28, 2010 — Increases in waist circumference and weight may predict incident diabetes, according to the results of a study reported online May 18 in Diabetes Care.

"Individuals with impaired fasting glucose (IFG) are at high risk for type 2 diabetes," write Alain Gautier, MD, from Center Hospitalier Universitaire de Rennes in France, and colleagues from the Data from an Epidemiological Study on the Insulin Resistance syndrome (D.E.S.I.R.) Study Group. "Although visceral adiposity and waist circumference are strong risk factors for type 2 diabetes, the consequence of an increase in waist circumference among individuals with IFG at baseline has not been fully investigated, in particular in those who are not overweight or obese at baseline. This report investigates the relative importance of increases in waist circumference and weight on progression to diabetes, in individuals with baseline IFG, according to baseline BMI [body mass index] strata."

Using the D.E.S.I.R. cohort, the investigators studied the 9-year incidence of diabetes in 979 men and women with baseline IFG. After adjustment for risk factors at baseline, increases in both waist circumference and weight were significantly associated with diabetes incidence. Standardized odds ratios (ORs) were 1.79 for waist circumference (95% confidence interval [CI], 1.45 - 2.21) and 1.86 for weight (95% CI, 1.51 - 2.30).

For patients with a BMI of less than 25 kg/m² at baseline, the effect of increase in waist circumference was greater (OR, 2.40; 95% CI, 1.63 - 3.52) vs patients with a BMI of 25 kg/m² or more at baseline (OR, 1.66; 95% CI, 1.28 - 2.16). Adjustment for concurrent changes in either insulinemia or the updated version of the homeostasis model assessment of insulin resistance (HOMA2-IR) index did not abolish the difference in effect based on initial BMI. The effect of weight change was similar in both BMI groups.

"In IFG individuals, it is important to monitor and prevent increases in waist circumference, in particular for those with BMI<25 kg/m²," the study authors write.

Limitations of this study include absence of gold-standard measures of insulin sensitivity, such as the euglycemic-hyperinsulinemic clamp.

"Impaired β-cell function is considered an important characteristic in individuals with IFG and reduced insulin secretion has been shown to be a prominent mechanism leading to diabetes in lean individuals," the study authors write. "We speculate that an increase in waist circumference may induce further alterations in insulin secretion beyond that inherent in a worsening insulin resistance. Potential mechanisms may involve β-cell lipotoxicity through enhanced free fatty acid release from adipose tissue."

The D.E.S.I.R. study has been supported by INSERM contracts with CNAMTS, Lilly, Novartis Pharma, and Sanofi-Aventis; by INSERM (Réseaux en Santé Publique, Interactions entre les déterminants de la santé, Cohortes Santé TGIR 2008), the Association Diabète Risque Vasculaire, the Fédération Française de Cardiologie, La Fondation de France, ALFEDIAM, ONIVINS, Ardix Medical, Bayer Diagnostics, Becton Dickinson, Cardionics, Merck Santé, Novo Nordisk, Pierre Fabre, Roche, and Topcon. The study authors have disclosed no relevant financial relationships.

Diabetes Care. Published online May 18, 2010. Abstract

Clinical Context

Dysglycemia is a risk factor for the development of type 2 diabetes mellitus, and a previous meta-analysis by Gerstein and colleagues, which was published in the December 2007 issue of Diabetes Research and Clinical Practice, quantified this risk. Compared with normoglycemic individuals, the risk for incident diabetes was increased from 4.6 to 7.5 times among patients with IFG or impaired glucose tolerance. However, the presence of both forms of dysglycemia in the same individual increased the risk for diabetes more than 12-fold.

The current study examines how weight change and waist circumference can affect the risk for incident type 2 diabetes among patients with IFG.

Study Highlights

Study participants were drawn from the D.E.S.I.R. Study Group. All participants were between the ages of 30 to 64 years and had a fasting plasma glucose level between 5.6 and 6.9 mmol/L.
Participants underwent screening examinations for diabetes 3 times annually. The planned follow-up period was 9 years.
The main study outcome was the incidence of type 2 diabetes mellitus, which was defined as a fasting plasma glucose level of at least 7 mmol/L, or treated diabetes.
In the current study, researchers focused on how weight change and waist circumference affected the risk for incident diabetes, particularly with regard to baseline BMI. This result was adjusted to account for demographic, disease, and lifestyle factors.
674 men and 305 women participated in the study.
There were 142 cases of incident diabetes during follow-up.
In adjusted models, each 1-SD increase in body weight and waist circumference was associated with ORs of 1.86 and 1.79 for diabetes, respectively. Both of these higher risks were statistically significant.
When examining only participants with a baseline BMI of less than 25 kg/m², an increase in body weight did not significantly elevate the risk for diabetes when accounting for baseline hyperinsulinemia and insulin resistance.
However, the adjusted OR for diabetes associated with at least a 1-SD increase in waist circumference was 2.40 vs those with a baseline BMI of 25 kg/m² or more (OR, 1.66). This risk remained significant in analyses adjusted for hyperinsulinemia and insulin resistance.
In contrast, among participants with a baseline BMI of less than 25 kg/m², increases in both body weight and waist circumference significantly increased the risk for diabetes.
The effect of waist circumference in increasing the risk for diabetes appeared more profound among participants at normal weight.
Age did not significantly interact with body weight and waist circumference increases in promoting higher rates of incident diabetes.

Clinical Implications

A previous meta-analysis found that both IFG and impaired glucose tolerance increase the risk for incident diabetes by a similar degree, but the presence of both forms of dysglycemia was synergistic in promoting an even higher risk for diabetes.
The current study demonstrates that although both body weight gain and increases in waist circumference can increase the risk for incident type 2 diabetes among overweight or obese adults with IFG, increase in waist circumference may be a more significant risk factor for diabetes among adults at normal weight with IFG.

--
~ida~

nukilanida.blogspot.com

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.

2010-06-06T20:00:00.001+08:00

Strength Training for Runners

FAST ABS

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.

By Alyssa Shaffer From the February 2009 issue of Runner's World

A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "Our coaches drill the importance of core conditioning into our heads," says world champion hurdler Lolo Jones. "We're at it all the time." That's because scientists and coaches now know that you can't run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. "When your core is strong, everything else will follow," says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. "It's the foundation for all of your movement, no matter what level of running you're doing."

The key is to train your core like a specialist. Experts have mapped out precisely how the movements of running draw on the strength and stability of the glutes, obliques, and ab muscles that lie deep beneath the six-pack. They've learned how essential it is for runners to engage these muscles to finish fast, reduce pain, and hang tough on long runs. Best of all, they've tailored workouts to help them do that.

All runners-from those rehabbing injuries to elites gunning for PRs-can benefit from this detailed approach. "When all the muscles involved in running are supported, and the muscles in the hips and trunk work together, you don't get as many injuries and can enjoy running more," says Phil Wharton, a musculoskeletal therapist and co-owner of Wharton Performance Group in New York and the Wharton Health Experience in Flagstaff.

Quality core work isn't easy. But it doesn't require more than 15 minutes a few times a week-an investment that will pay dividends on the road. Just ask Lolo Jones. Even in the off-season, she's working her core three times a week so that when she races, she'll have the stamina to retain her status as America's top hurdler. "When my core strength is at its peak," says Jones, "I can run more efficiently and maintain that extra edge.

Strength Training Can Help Stave Off Type 2 Diabetes

2010-06-05T20:00:00.001+08:00

Fit Fact: Strength Training Can Help Stave Off Type 2 Diabetes

Thursday June 3, 2010

I talk quite a bit about the importance of strength training, which might explain why my friends run away whenever I get near them. The truth is, there are still too many people out there who don't lift weights despite my endless nagging.
The problem some people have with strength training is that the benefits can be abstract and hard to measure. Cardio comes with some built-in instant gratification. You sweat, your heart rate rises and can almost feel the calories disintegrating from your body. With strength training, you may feel the exertion while you're lifting, but the benefits take a while to see and feel. It may take weeks before you see more definition in your body and, even then, the changes aren't always as mind-blowing as you'd like.
Physical changes are important, but it really is those hard-to-measure health benefits that matter the most. Not only can strength training help you avoid losing muscle mass as you age, keep your metabolism up and make you strong, it may help you stave off type 2 diabetes.
In a recent research article, researchers analyzed data on 14,258 people from the National Health and Nutrition Examination Survey III and found that loss of muscle was associated with insulin resistance (a precursor to type 2 diabetes) in both obese and non-obese people.
This type of study is just the impetus I need to keep nagging. Lucky you.
What about you? Has strength training, or any other type of exercise, helped you prevent diabetes or other health problems? If you're not lifting weights, does information like this motivate you to try? Leave a comment and tell us what you think.

SP Ecp Challenge- Ambil Bib

2010-06-04T20:00:00.001+08:00

Pada 29 Mac 2010 pas training kat tasik shah alam p berjalan tok amik bib kat Setia Alam.. n org berkata sambil menyelam minum la air...

Gerai2 br nak bukak

Registration

Dah dapat bib, vest n dpt beg skali!

42..42..42

Ada NB bukak gerai.. Sale! N got t socks for 1/2 the price! Rembat dua la!

Macam2 gadget2 ada.. Vest siap ngam tubing skali waduh!!! Mcm tak caya jerk..

Antiblister socks.... Mahainya! Rm65!

masa lapang saya, ni la yg saya suka buat skrg.. huahuahua
Sebelum lari kita main piano dulu!

Tinggal pakai jerk..Yes!

The latest research on how to prevent dehydration—and boost your running performance.

2010-06-04T15:27:00.001+08:00

Hydration Tips for Runners

SIPPING POINTS

The latest research on how to prevent dehydration—and boost your running performance.

By Karen Asp

Image by Todd Huffman

From the July 2010 issue of Runner's World

RUNNERS KNOW it's important to stay hydrated to run their best, especially in the summer. "Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine. To keep fluids handy, you probably stash a water bottle in a gym bag or leave sports drink in your car. But to really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long.

PRE-HYDRATE TO RUN FAST
WHY In a study in the April 2010 Journal of Athletic Training, runners who started a 12-K race dehydrated on an 80?F day finished about two and a half minutes slower compared to when they ran it hydrated. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.
DRINK UP Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D. Iced coffee and tea are fine, too. Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

GO COLD FOR LONGER RUNS
WHY In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
DRINK UP Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route, says Dimmick.

STAY ON SCHEDULE
WHY According to a study in the July 2009 Journal of Sports Sciences, when cyclists recorded their plan for hydrating during workouts—including exact times and amounts—they drank more frequently and consumed more fluid midworkout than their nonplanning peers. "Planning helps people remember how much and when they need to drink," says lead author Martin Hagger, Ph.D., of the University of Nottingham in the United Kingdom.
DRINK UP Note your thirst during your runs, and write down how offen and how much you drink. Review your notes to help you plan when to drink. Set your watch to beep every 15 minutes as a reminder to consider your thirst. "Drinking smaller amounts at regular intervals can help you absorb fluid more effectively," says Dimmick, "and avoid stomach sloshing."

PARTNER WORKOUTS

2010-06-03T19:35:00.001+08:00

PARTNER WORKOUTS

Workouts to keep you and your partner on pace

By Jeff Galloway

Running with a partner is one of the best ways to ensure that you get out the door for every workout. But your workout may unravel if you (A) talk so much that your pace slows to a crawl or (B) race each other until someone bonks. Here are two workouts: one to help maintain a good effort and one to keep the run from becoming a race. Warm up and cool down with five to 10 easy minutes before and after each run.

Keep up the pace:
Break a 30- to 40-minute run into five-minute segments, with one- to three-minute walk breaks in between. During each segment, one person leads without speaking and with the sole focus of setting a strong, even pace. The other person runs behind and serves as coach, offering advice to help sustain the good effort: take shorter and lighter steps, keep feet low to the ground, maintain an upright body posture. After each walk break, runners should switch roles.

Rein in the pace:
To ensure you're not speeding up as you go along, you have to be able to accurately account for distance covered throughout the run. That means either one runner wears a distance-monitoring system like a GPS unit or shoe pod, or you do the run on well-marked trails or on a track. After the warmup, one person keeps tabs on the distance, announcing the passing of each quarter mile or so. The other runner is responsible for taking this information and adjusting the pace up or down according to the agreed-upon pace for the day. You can take walk breaks as needed to talk over pace adjustments. Once the pace is established, the person monitoring distance can keep tabs by announcing every half-mile completed.
PUBLISHED 06/19/2007

A Better Warm-up for Runners

2010-06-03T09:54:00.001+08:00

A Better Warm-up for Runners

Scott Quill
10/2009

Have you ever thought of running as jumping and landing hundreds or thousands of times in a single workout, oftentimes while moving at top speed? When you think of it this way, touching your toes and just starting out slow hardly seems like a sufficient warm-up for this dynamic activity.

"You'll increase your core body temperature, elongate muscles, and activate key areas for running," says Craig Friedman, director of methodology for Athletes' Performance.

This series of movements also benefits your body on a neurological level, Friedman says. It opens the pathways your brain uses to send messages to your muscles and also helps ingrain proper movement patterns.

Simply put, this makes you a more efficient runner. Not convinced? Here are four more ways movement prep will make you a better runner:

1. It helps balance your body

Every time your foot hits the ground, your body has to rebalance itself. Training your balance dynamically with movement prep will prepare you to do this.

2. It improves flexibility

You'll develop new ranges of motion by actively elongating and contracting muscles. Initially, this gets rid of stiffness. Stay consistent with your movement prep routine and you'll maintain your newfound flexibility better.

3. It creates symmetry in your stride

Either a lack of mobility or stability in your body can lead to an asymmetrical stride length where one limb is compensating for another. This typically leads to decreased performance, pain or injury. Movement prep helps clear up these asymmetries.

4. It boosts power, strength and endurance

You'll move more efficiently, which means you'll cover more distance with the same amount of effort and energy, and you can push off the ground with more power in every stride.

Sample warm-up (seven minutes)

You can loosen and prepare your full body for activity in under 10 minutes. Key areas for runners include the hip flexors, calves, glutes and hamstrings. Try this sample 7-minute routine to get started. Perform 4-6 repetitions for each of the movements below. (To see animated examples, check out the Library.)

1. Standing Pec Stretch

Directions: Stand in a doorway or next to a fixed object. Raise one arm and bend it 90 degrees so your upper arm is parallel with the floor and your forearm is pointing straight up to the ceiling. Place your forearm on the doorframe or object, then lean forward until you feel a stretch in your chest. Hold for 1-2 seconds, relax, and repeat for the prescribed number of repetitions.

2. Leg Cradle

Directions: Start standing, then squat back and down a few inches. Lift your right knee to your chest, placing your right hand under the knee and your left hand under your ankle. Gently pull your right leg toward your chest while extending your left leg and contracting the left glute. Alternate with the other leg and repeat for the prescribed number of repetitions.

3. Inverted Hamstring Stretch

Directions: Stand on your right leg with your knee slightly bent and your arms out to the sides with your shoulder blades together. Hinge forward at your right hip with your left leg straight back behind you and your right knee remaining slightly bent. Keep your back in a neutral position throughout the movement and try to keep your left hip from rotating to the sky. When you feel a stretch in your hamstrings and glutes on your right side, return to the starting position and repeat for the prescribed number of reps with each leg.

4. Forward Lunge, Elbow to Instep (crawling)

Directions: From a standing position, step forward into a lunge with your right leg forward. Place your left hand on the floor and your right elbow to the inside of your right foot. Your back leg should be straight. Hold the stretch for two seconds, then place your right hand outside of your right foot and push your hips to the sky. Hold again for two seconds. Drop your hips and crawl into the next repetition with the other leg. Continue for the prescribed number of repetitions.

5. Knee Hug (in place)

Directions: From a standing position, squat down a few inches and grab below your right knee with your hands. Keeping your chest up, pull your right knee toward your chest while contracting your left glute. Repeat with your other leg. Continue the movement for the prescribed number of repetitions.

Milkshake Worst Drink in US

2010-06-03T09:13:00.001+08:00

Sat, 29 May 2010 13:24:33 GMT

Font size :

Milkshake containing 2,010 calories - equivalent to 30 chocolate chip cookies - has topped the list of the 20 worst drinks in the US, a new report says.

Previous studies had pointed out the stronger impact of liquid calorie intake on weight changes, stressing that limiting these calories can contribute to a considerable weight loss in short term.

Despite strong recommendations regarding the need to limiting liquid calorie intake, the use of sugar-sweetened beverages is becoming more popular among adults.

According to the list published in Men's Health, a single milkshake drink fulfills a woman's daily calorie intake and falls a few calories short of the 2,500 calorie allowance in men.

While health experts recommend the maximum use of 20 grams of saturated fat per day, milkshake made with peanut butter, chocolate ice cream and milk contains 68 grams of saturated fat and 153 grams of sugar.

Other fattening drinks on the list include smoothie with 1,498 calories equal to 20 chocolate and peanut butter snacks, and chocolate shake with 1,160 calories equivalent to 13 hot apple pies.

PKH/PKH

Hi!

2010-06-02T13:00:00.001+08:00

Salam dan selamat sejahtera to all!
Setelah lama diving di dasar laut..hahah.. Now gonna revive it balik!

My habit w hub now NIGHT RUN!
Setiap hari kerja.. We will run together2! Lepas jemaah maghrib.. Trus pakai sport attire n RUN!! memandangkan no time waktu keje n balik keje pun lewat.. I like running waktu ni coz very windy n sejuk gaks..;)

Larian Rakyat 2009 (Delayed)

2010-06-01T20:00:00.000+08:00

Report awal2 dulu disini...

Well, Larian Rakyat adalah larian sempena hari keputeraan sultan selangor.. And its our first running event.. Me n hub join sebab jalan lariannya kat depan rumah ajer n we use the road everyday to and fro from work.. Larian ini jugak memberikan kenangan yg sungguh amat memeritkan..

Lepas seminggu perap..baru ada kekuatan nak bukak kamera for gamba2 ni..
dawn..

dawn lagi..

dah nak cerah..

dah cerahhhh

snap2 b4 acara..

Larian Rakyat 2009 11 Disember 2009

smilee

nice uniform

inilah buktinya..

skill seorang pencuri yg profesional!

Walkabrella report 2009 (Delayed)

2010-06-01T01:00:00.000+08:00

Salam n hi all!
Walkabrella ni adalah program yg pertama2 skali kitaorg sertai untuk acara2 outdoor ni. Namapun walkabrella so its jus a walk using an umbrella organised by KDU student. Start very late n timely to start too.. But its a good start for us!

Walkabrella @ One Utama 6 Disember 2009
macam tengah bercuti..hihi

the person yg in-charge

Walkabrealla..perasmian..

semua bersedia tok bukak serentak..simple yet creative

apa lagi bukak la umbrella

jalan jalan jalan...

EXERCISE LOG

2010-03-31T21:15:00.001+08:00

EXERCISE LOG

18/3/2010
30min
1.44miles = avg 2.88mph
171.4cal
101kg

19/3/2010
30min
1.54miles = avg 3.08mph
176.3cal
98.4kg

20/3/2010
40min
2.01miles = avg 3.02mph
232cal
97.7kg

21/3/2010
62min
2.17miles = avg 2.11mph
316cal
98.6kg

22/3/2010
40min
1.94miles = avg 2.91mph
228.5cal
97.9kg

Azizi Farish Z. Abidin

Weekly Calori Burned Report

2010-01-13T15:51:00.000+08:00

Actually i did aerobic.. tapi takder choices for aerobic kat buckeye ni.. so bih kurang macam elliptical la rasanya..hihi

Elliptical Summary
Ellipticals: 3
Avg. Time: 00:45:00
Total Time: 02:15:01
Avg. Speed: 2.7 MPH
Avg. Mi Pace: 22:30
Avg. Dist.: 2.0 Mi
Total Dist.: 6.0 Mi
Avg. Cal. Burned: 342.0
Total Cal. Burned: 1026

Total Summary
Workouts: 3
Total Time: 02:15:01
Total Dist.: 6.0 Mi
Cal. Burned: 1026

AZAM TAHUN BARU!

2010-01-12T14:16:00.001+08:00

High Intensity Aerobic Intervals (HIIT)

2010-01-12T14:08:00.000+08:00

High Intensity Aerobic Intervals (HIIT)

This long and challenging interval workout is a type high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. For the workout, you'll have 10, 4-minute high intensity intervals in which you work at a Level 8-9 on this perceived exertion scale. You should be working hard, but be able to sustain this level for the full 4 minutes. In between these intervals, you'll get a 2-minute rest where you'll do very light movement to recover. As you get tired, you may need to slow down or lower your incline/resistance to maintain Level 8-9. Don't be a slave to your settings, but change them to stay within the suggested levels.
This is a very challenging workout, so modify the sprint intervals as needed to fit your fitness level and goals. You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity such as walking, running or cycling. This workout is best for intermediate or advanced exercisers.

Time	Intensity/Speed	Perceived Exertion
5 min.	Warm up at an easy-moderate pace	4-5
4 min.	Gradually increase your speed, incline and/or resistance until you're working at an intense pace. You should be out of your comfort zone and breathing hard, but able to sustain this level for the full 4 minutes.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
2 min.	Reduce speed to a very light pace to fully recover	3-4
4 min.	Increase your speed, incline and/or resistance until you're working at an intense pace.	8-9
5 min.	Cool down at a very easy pace.	3-4
Total :	64 Minutes

AZAM TAHUN BARU!

2010-01-11T14:16:00.000+08:00

Me and hub dah decide our Azam Tahun Baru...yang perlu dibuat setiap hari seelok-eloknya...dan seminggu sekali paling tak seelok-eloknya..

1. Tabung Korban...seringgit sehari so sampai Hari Raya Korban dah tinggal topup sikit tok buat korban..

2.Early Morning Waking to do workout everyday including Saturday, Sunday and Public Holiday...till one difficult abit.. coz if wana do this by kul 10pm dah kener masuk tdo..huhu.. so far tak berjaya lagi..hihi

itu jer la our plan... :P

Successful Weight Loss Habit No. 4: Being Consistent

2009-12-20T10:12:00.000+08:00

Successful Weight Loss Habit No. 4: Being Consistent

By Paige Waehner, About.com Guide

It's common for many of us to eat healthy during the week only to go a little nuts on the weekend. But, NWCR members were able to maintain their weight loss by eating healthy all the time. Fifty-nine percent of members reported eating the same on weekends and holidays while 39% reported followed stricter diets during the week as compared to the weekend. In other words, the more consistent the diet, the more likely members were to maintain their weight loss year after year.
Does that mean you can't ever enjoy your favorite foods? Of course not. Building your indulgences into your diet and planning for them allows you to enjoy the things you love without completely blowing your diet.
Being More Consistent
Being consistent doesn't mean you have to robotically follow the same diet day after day. Below are a few ideas for ways you can stay healthy and still have some fun:

Plan a cheat meal rather than a cheat day. Giving yourself an entire day to eat what you want can lead to overindulgence that might show on your waistline. Instead, plan on having something you enjoy once a week -- have a pizza night or go out for burgers. Enjoy yourself and stay on track for the rest of the day.
Work treats into your diet. Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options the rest of the time.
Have a plan of attack. The single most important thing you do when eating healthy is being prepared. That means having healthy foods around so you're not tempted to run out for fast food, planning for how you'll deal with the buffet table at a party and realizing that, sometimes, you're going to overindulge.
Keep things balanced. Watching your calories and eating healthy is important, but so is enjoying life and not obsessing about everything we eat. We all have to find the right balance. Sometimes, being too restrictive can lead to binging on the very things we're trying to avoid.
Don't give up. There will come a day when you eat too much cake or have the one extra piece of pizza you shouldn't have. We all overindulge at times but many of us use that as an excuse to quit and go back to old, unhealthy behaviors. One mistake isn't the end of the world and, even if you've really fallen off the wagon, you can always get right back on track by simply making the decision to not give up.

The following resources offer more tips and insights into staying consistent with both your diet and your exercise program.

What's clear from the NWCR is that weight loss is a slow, steady process that requires a certain amount of vigilance, commitment and discipline every day. It also requires that we take chances, getting away from those comforting, but often bad habits, and replacing them with better ones. Perhaps the most important lesson these successful losers can teach us is to keep on trying.