Saturday, February 28, 2009
Thursday, February 26, 2009
Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.
Drink water when you are thirsty to replace the water you lose by sweating.
Wear Suitable Clothes
Wear lightweight, loose-fitting tops so you can move easily.
Wear clothes made of fabrics that absorb sweat and remove it from your skin.
Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.
Women should wear a good support bra.
Wear supportive athletic shoes for weight-bearing activities.
Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.
Wear sunscreen when you are physically active outdoors.
Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.
Stop your activity right away if you:
Have pain, tightness, or pressure in your chest or neck, shoulder, or arm.
Feel dizzy or sick.
Break out in a cold sweat.
Have muscle cramps.
Are extremely short of breath.
Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
Ask your doctor what to do if you have any of these symptoms.
Drink water when you are thirsty.
Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, keeps your body cool, and prevents dehydration when you are sweating Healthy, fit bodies come in all sizes.
Whatever your size or shape, get physically active now and keep moving for a healthier life!
Courtesy of NIDDK
Cardiovascular is quite a common term. Used in a different context it can mean a different thing. Used in a fitness context, cardio workout is any form of exercise that increases your heart rate and promotes blood circulation in the body. Aerobics is a common term used as an alternative.
Many people think only jogging or running offer cardiovascular/aerobics benefits. The truth is there are many other form of exercises eg. cycling, swimming, skipping and aerobic dance of course! Cardiovascular workout not only strenghthens the heart, it is also best for burning calories. The more calories you burn, the more weight you lose (depending on your diet as well) Even if you are already at an ideal weight, cardio workout will still benefit you in various manners. It improves your stamina (climbing up the office staircase will not be a problem anymore), strength and alertness.
Beginners should start by doing workout on 3 alternate days in a week and later increase the frequency and intensity as your stamina builds up.
If you want to maintain your fitness level, a good workout plan would be 3-4 days a week for at least 30 minutes. For those trying to lose weight, cut down on your calories intake, and work not less than 4 days a week for at least 30 - 40 minutes.
sayangnye, saye tak sempat ndak mintak 'sajak' yg di tulis oleh tOk KeTua semase ucapan selamat tinggal dia.
Wednesday, February 25, 2009
Haiii.... riang ria nampaknya semua, padahal dah pancit..
Sunday, February 22, 2009
Bersama peserta dr Thailand semasa saya pergi kursus Nike di Bangkok pada pertengahan 90 an. Cuma 3 orang sahaja peserta dari Malaysia. Saya bersama kawan2 yang sekarang kedua dua nya dah jadi YB. Saya sahaja yg maseh mengajar, dulu kini dan selama nye....