Maintaining Wellness for Fitness

May I share some tips to enrich one of the Five Pillars – Healthy. The 5 Pillars are: 1. Spiritually strong 2. Intellectually strong 3. Wealthy 4. Healthy 5. Emotionally strong Oops! It was quite sometimes I did not update the blog, I was busy with my current profession now (since the last three years) as a Technical Coach (Process Engineering) – coaching engineers for carrying out their actual jobs. Well later I would like share too what is technical coaching and how it could be done effectively. As of to date, I would like share some tips I have come across in maintaining our wellness. It boils down to these five factors. 1. Balance Nutrition 2. Standard Body Fat 3. Sufficient Water in our body 4. Enough Sleep (night sleep) 5. Moderate Exercise Balance Nutrition Our current busy life nowadays has some effects to our life style that includes our intake as well. We may take foods too much to fill up our tummy, without knowing much the contents that really needed by our body though we learned about the food pyramid. Of course, we need to satisfy our hunger as much as possible that may content of high calories, fat, cholesterol, protein, salt, preservatives and colour. Knowing our body ability to burn certain amount of calorific value and our intake content much higher calories, then there is possibility these excess calories will be converted and stored to other form of energy as fat cells. These fat cells serve as energy warehouses for fat molecules, allowing your body to draw upon the stored fat when your demand for calories exceeds the daily supply from the food you consume. Based on some literatures, fat gives us the texture and flavor to foods that helps us feel full and satisfied after we eat. For every gram of fat gives nine calories of energy; every gram of protein and carbohydrate gives four calories of energy. Remember, high fat content in our body may rise to a lot of problems related to overweight and obesity. WHO’s projections indicate that globally in 2005, approximately 1.6 billion adults were overweight and at least 400 million adult were obese. WHO projected that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese. Health problems that may relate to obesity are: 1. Cardiovascular 2. Diabetes 3. High blood pressure 4. Digestive diseases 5. Cancer Abstracts from Dr. Linda Kennedy, MS, SLP, ND (http://www.healthynewage.com) below says: “Calories are not a bad. They are required in adequate amounts each day so that the body and mind can function properly. However, as with everything else, excess calories are detrimental to health and wellness. Excess caloric intake becomes fat that increases the ideal body. Carrying excess weight and makes one prone to diseases such as diabetes, heart disease and even cancer. With a balanced diet and adequate exercise, one will be able to shed excess weight by reducing the calories stored in the body.” Let’s look what we normally take in for a plate of fried noodle; it may contain the following: 1. 800 calories 2. 25 g fat 3. 220 mg of cholesterol 4. 27 g of protein Good meals per serving should contain less calories, less fat, zero cholesterol, moderate protein, amino acid, vitamin and antioxidants. One of the good foods is called Cellular Nutritional. Cellular Nutrition helps to protect cells against stress, pollution and toxins. Standard Body Fat Overweight means an excess of total body weight based on population averages for heights and body frame sizes. Athletes and very muscular people may be overweight, but that does not mean they are over fat. Obesity means an excess of body fat regardless of weight.

Sufficient Water in our body Water plays very important pivotal role in our life as reflected in the composition of our body which contains 60% of body weight on an average person. Next to oxygen, water is the most essential element in our physiology. Water comprises 80 percent of the blood, 73 percent of the brain, 73 percent of the muscle, and 22 percent of the bone. Without ample reserves of this critical fluid many major body processes would be severely hindered. Our body, on average will lose water about 3 kg daily via urine and perspiration. When we are exhaling too, some water is lost as water vapor. Plus other forms of water losses due to strenuous exercise, hot and humid climate. Highly-salted foods have a tendency to trigger our thirst mechanism quite rapidly. Since the body must maintain a fragile balance between fluids and salts, thirst tells us to compensate immediately for the increased sodium level. Excessive protein intake also has a similar effect. Those on high-protein bodybuilding or weight-loss programs require extra water to flush out the assorted waste products created by an overabundance of protein. Without replenishing these water reserves in a timely manner, our body quickly dips into a state of dehydration characterized by dizziness, headaches, fatigue, the sensation of extreme hunger, and fuzzy short-term memory. Generally, it is estimated by body weight (in Kg) divides by 20 will give amount of liters of water per day required by our body. Enough Sleep (night) There is no exact duration of sleep for individual which generally varies. The following is the “rule-of-thumb” amount of sleep needs by different ages use as a guide only.

Moderate Exercises We know that exercise can be divided into two general types of exercise - cardiovascular (includes marathon) and muscle-building exercise. Both exercises increase the calorie requirement of our body. Cardiovascular exercises normally take longer exertion where heart and respiratory rate are increased to meet the metabolic demands due to the use of muscle movements. Fats are burnt to provide calories for the body due to these metabolic demands. Muscle-building exercise normally will not take very long time as compared with cardiovascular exercise. It does not take many calories too. However in the long run as the muscles mass increased, it would burn the same amount of calories. Based on some literatures; every kilo of muscles able to burnt 100 calories per day.

DISCLAIMER: The above write up is based on personal knowledge and experience.. The information may not be accurate. You may use as a guide and as owner of this blog will not be responsible for any negative outcomes upon applying this information.


M N Basar

More photos on Marathons

Martahon Training Programme Click Here!

Hypothesis on energy burnt by joggers.

Please click on the picture for a better view.

Appreciate to receive comments or views on this hypothesis.

DISCLAIMER: The following is an hypothesis based on personal experience while training on threadmill for jogging exercise. The assumptions may not be accurate and are yet to be tested further. You may use as a guide and as owner of this blog will not be responsible for any negative outcomes upon applying this hypothesis.

Beginning Running & Jogging eBOOK ===> Click Here!

You Bring the Light by Raihan

Jogging is one of the ways to achieve one (Healthy) of The Five Pillars

I have gathered these ideas since I was teenage and now I still remember what I wrote on the back of one of my portraits - The 5 Pillars.

1. Spiritually strong
2. Intellectually strong
3. Wealthy
4. Healthy
5. Emotionally strong

I will not elaborate in details what are these values in this blog: What I am interested at the moment is about Healthy. Yes, almost majority of the people out there forget when they are healthy, they will eat what ever they can as long as the taste is good when it is passing their taste buds(four basic types of taste buds: bitter, sour, salty, and sweet)on their tongues. Remember as for the Muslims only to take up Halal and good foods for our body.

Besides the foods that we take in, we need to do some exercises too. One of the exercises that could be adopted is jogging. It is cheaper; free to do it anytime; it can be done alone or in a group; set jogging pace at the most comfortable speed;it can be done at many different places; it will not take much of your time (minimum of 15 minutes jogging is enough to some people).

As for the Muslims, we have also Hadith from our Prophet(saws)said “Make the most of five things before five (other things happen): your life before you die, your good health before you become sick; your free time before you become busy; your youth before you grow old; and your wealth before you become poor.” [al-Haakim; Classed as Saheeh (authentic) by Sheikh al – Albaani in Saheeh wa Da’eef al-Jaami’ al-Sagheer. Also refer to Saheeh al-Jaami’, no. 1077

In the above Hadith also asked us to look at our health as well. Thus, we hope that jogging could give us a good health. To a Muslim - good health is very important not only able to perform Ibadah better but also to do anything that is allowable.

We hope to share some of these similar articles or ideas from you all.

M N Basar

Shedule of Marathon Training

I have gone through the schedule above for my previous marathon training and I would like to share some parts of this training programme on this blog. Appreciate, to receive some comments from viewers/runners on this schedule if any.

Note:
RS = Rope Skipping
Yoga = a bit of Hatta
Run = straight run- around a football field

HADITH From Muslim, Abu Dharr (r.a)reported: Messenger of Allah (saw) said "When you get up in the morning, charity is due from every one of your joints. There is charity in every ascription of glory to Allah; there is charity in every declaration of His Greatness; there is charity in every utterance of praise of Him; there is charity in every declaration that He is the only true God (worthy of worship); there is charity in enjoining good; there is charity in forbidding evil. Two Rak'ah of Duha (Forenoon prayer) is equal to all this (in reward)."

Regards
M N Basar

Keep up with your ageing - maintains good health

"Training hard and often can stave off the effects of an ageing body" Wrote Gina Kolata

Recently, I have read an article on this and it is really encouraging and feel motivated to check up what these people have done.I would like to share here.

I will quote a few of these exciting stories posted on the local NST dated 12th Feb 2008 on Life & Times.

1. Researchers report that people still can start running later in life - as one man at the age of 62 took up running and in a year later had completed his first marathon in 3 hours and 25 minutes. This is amazing right? We are starting to think now, how could he did it? what types of training or practices he had undergone? Many questions come across to our mine.

2. Another story, Gina Kolata wrote: Imme Dyson is 71 years old and she is a runner lives in Princeton. She took up running when she was at the age of 48 years old. She has run for 15K in 1hr:19min:08sec. This is a good record in the category of her age group.


Base on the above stories, my view is simple: These people are really determine to do what they want to do and especially at their ages, they may have achieved many achievements in their life, so what else for as just running? It is very sure that they can do it. HOWEVER, we need to check our self that the most important is our present health to do whatever exercises that include running or jogging which is considered as one of the strenuous physical exercises. Definitely, they must be fit for this.

Other factors that make these people manage to do it:

1. They have time or schedule to do. Sometimes it requires high commitment/discipline to stick to what is being scheduled.

2. They have the drive or stamina to do it

3. Off course they really enjoy what they are doing.


These are some of my views how these people can do it.

Best regards
M N Basar