“Got an idea to start”, “Thinking to start” and “Making a commitment to start” is one aspect of life. Actually “Starting” what you truly want to do in life, is a completely different ball game.” ― Manoj Arora, From the Rat Race to Financial Freedom
“You can’t put a limit on anything… the more you dream, the further you get,” – Michael Phelps, Australian Olympian Swimmer
Have a Fitness Motivational Quote to share? Leave a comment below…
Running is one of the most simple sport activities that can be done by everyone. It can be done anywhere and doesn’t require a very large cost. For those of you who want to make the running activities as your routine exercise, you have to prepare everything to avoid injury when running. Here are the preparation tips for the beginners:
Shoes and Shocks
Ask at the sports shop to get the most comfortable shoes for running. You must choose the right size for you to avoid blisters on your feet. Socks must be comfortable and absorbs sweats.
Sport Shirt
Sport shirt with Dri-Fit material is very popular because it has flexible and solid materials. In addition, Dri-Fit material also can make the body still feels dry even after a long move. This material is a mixture of Polyester, Spandex and Nylon. Besides Dri-Fit, Cotton is also a material which is quite comfortable for running activities. For women, wearing a sports bra will be helpful to remain comfortable while running.
Nutrition
Avoid heavy meals 2-4 hours before running. Snacks like banana or whole wheat bread with peanut butter are good choices to be eaten 15 minutes before you start running.
Water
Always make sure that your body doesn’t lack of water to avoid dehydration.
Warming Up and Cooling Down
Always start and end running activities with walking or jogging for 5 minutes. This must be done to avoid the risk of muscle injury.
It is necessary to note that the level of speed and distance in running activities should be increased gradually to avoid injury. Don’t forget to give your body time to rest at least 1-2 days before returning to the running activities.
(Widhi Wartika)
Source:
http://www.konveksian.com/bahan-kaos-dri-fit/
http://wolipop.detik.com/read/2015/03/27/140635/2871439/849/makanan-yang-perlu-dihindari-sebelum-olahraga-lari-agar-hasil-maksimal/
http://www.dunialari.com/
Balanced Meals for Daily Consumption
Healthy life starts with healthy foods. It’s not about strict dietary limitations; it’s all about the balance of nutrients. Consuming a balanced meal is already fundamentally essential advice for everyone. The definition of balanced meals is the elaboration of foods that have nutritional content in accordance with the required nutrient intake. Nutrition needs of each person are different. It’s depending on gender, age, daily activities, and others. Although in a different number of nutrition needs, but we all need carbohydrates, protein, vitamins, minerals, fat, and fibre.
Carbohydrates
It needed by the body as a pillar of the main power source for the daily activities of the human body. It’s better to change your daily carbohydrates with the healthier. For example, have brown rice instead of white rice; it also contains 3.5 grams of fibre per cup.
Protein
The function of protein is to help body growth and replacing damaged tissue in the body. It’s good for body building. Good protein source contains no saturated fats and no cholesterol.
Vitamins & Minerals
Vitamins and mineral are essential nutrients your body needs in small amounts to work properly. There are two types of vitamins: water soluble and fat soluble. Water soluble vitamins include vitamins B1, B2, B3, B6, B12, C, Biotin, and Folate. They are not stored in large amounts in the body, and any extra is lost through your urine. Fat soluble vitamins include vitamins A, D, E, and K. They can be stored in your body, but the high amounts of fat soluble vitamins are not recommended. It can cause health problems. Vegetables and fruits are the best sources of vitamins.
Fat
Fat is a source of energy as well, but its more difficult to be absorbed by the body. Try to avoid saturated fats for your daily meals. If you have fish as your protein source, it also contains unsaturated fats.
Fibre
Fibre can help lower blood glucose, helps lower blood fat, smooth bowel movement, and make the stomach feel full faster.
Source : Widhi to give
Fitness isn’t something we can think about once, run through a checklist of things to improve it, and forget about. Just as in other areas of health, fitness must be maintained through small and consistent actions that add up over time. That’s why mobile apps make ideal fitness companions. Because our smartphones and apps are always with us, they become constant reminders to check your progress, stay the course, and keep your willpower strong.
Whether you’re trying to lose weight, walk more steps in a day, or make time for a seven-minute power workout in your living room, fitness apps can help.
While some apps for fitness connect you to a community of people who cheer you on and send their support, others motivate you through competition. One fitness app on this list, called Pact, lets you compete for cold, hard cash: e.g., she who hits the gym most in a month wins the pot. In others, such as Strava, glory is in the bragging rights you earn when you get the shortest time running or bicycling a segment in your neighborhood. You compete virtually against everyone else using the same app and covering the same ground.
Some of the apps highlighted here are tracking tools. You can log workouts, count calories eaten, and collect stats about all your runs to see overtime how you’re improving. Fitness apps can also be coaching apps that put you in touch with a personal trainer or nutritionist who will check in with you once a week. And some, of course, combine all these things.
But most important of all, the best fitness apps let you set your own goals and maintain a pace that’s right for you. They keep you motivated for becoming the version of yourself you want to be.
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Charity Miles
Free |
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Cyclemeter
Free; $4.99 Elite Upgrade optional |
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Digifit iCardio
Free app; requires compatible heart rate monitor (about $50 to $100) |
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Endomondo
Free; $5.99 per month or $29.99 per year for Premium |
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Fitbit
Free; optional Premium membership $49 per year |
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FitStar
Free; $4.99 per month or $49.99 per year for Premium |
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Jefit Workout
Free; Jefit Pro version available for $4.99 |
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The Johnson & Johnson Official 7 Minute Workout
Free |
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Lose It!
Free |
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Map My Fitness
Free; optional $5.99 per month membership required for some features |
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MyFitnessPal
Free |
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Pact
Free; wagering money is optional (but kind of the point) |
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RockMyRun
$4.99 per month |
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Runmeter
Free; $4.99 per year for Elite |
$4.99
Available on: Android, BlackBerry, iOS, Windows Phone, and Web (for accessing account)
Runtastic Pro lets you measure and track your runs, walks, and other exercises, but it also doubles as a coaching app to motivate you to keep working toward your goals. You can use it to train for races, too. The $4.99 Pro version is worthwhile, because the free app lacks (and tries to sell to you through in-app purchases) many of the features that are central to the experience, such as the coaching features, voice feedback, and music player integration. The one-time fee, rather than a subscription, makes Runtastic Pro a good deal.
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Runtastic Six Pack Abs
Free; $4.99 in-app purchase for full content, recommended |
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Spring – Workout Music for Running, Power Walking & Exercising
$3.99 per month or $19.99 per year |
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Spotify
$9.99 per month |
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Strava
Free; Premium from $6 per month or $59 per year |
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Touchfit: GSP
Free; $9.99 per year or $3.99 per month subscription optional (recommended) |
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UP Coffee
Free |
$15 per week
Available on: Android, iOS
Need a professional health coach to help you meet your fitness goals? For $15 per week, Vida Health Coach gives you in-app access to a personal coach who works with you one-on-one no matter what your health or fitness objectives are. Once a week, you can talk to your coach by phone or video conference, too, to get real advice. The coaches have a range of certifications and specializations, so if you have, say, gestational diabetes, you’ll be able to work with someone who understands your special needs.
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The Walk
$4.99 |
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Zombies, Run!
$3.99 |
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Cyclemeter
Free; $4.99 Elite Upgrade optional |
It’s probably no surprise that greasy cheeseburgers, French fries, and pizza are loaded with fat. But did you know that even certain vegetables and healthy fish can have a high fat content? Keep in mind that fat is an important part of a healthy dietand while not all fat is bad, the fat content of a given meal should be evaluated just as closely as its calories.
Fat Content in Your Diet: How Much Fat Is Okay?
It’s important to pay attention to how many fat grams you eat each day to make sure you’re getting just the right amount of fat in your diet and no more.
The recommendation is that no more than 30 percent of your daily calories should come from fat, says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Based on the average daily total intake of 2,000 calories, this means we should eat less than 65 grams of fat each day. “Typically we’re eating well over what we need,” notes Wolf.
There are two kinds of fats, commonly considered “good” and “bad” fats. Saturated and trans fats are bad, as they are linked to a number of health problems, like heart disease, diabetes, and obesity. Unsaturated fats — the good ones — can actually protect your body from some of these conditions. Still, that doesn’t mean you can eat them without limit because too much of any fat, or of any food for that matter, can lead to weight gain.
When tracking the fat content of your meals, make sure that most of your fat intake is in the form of unsaturated fats, that less than 20 grams are coming from saturated fats, and that hardly any are from trans fat.
Fat Content in Your Diet: Fat in Everyday Foods
Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):
If some of those numbers don’t look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.
Fat Content in Your Diet: Surprisingly High-Fat Foods
While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:
Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.
While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control yourweight.
Given the high fat content of so many foods, if you’re not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, yourheart, and your waistline will thank you.
Source : http://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/fats-in-some-common-foods.aspx
The Adidas miCoach Fit Smart burst out of the German sports giant’s lab back in 2014, hot on the heels of the Adidas miCoach Smart Run.
Whereas the Fit Smart’s older brother packed in GPS connectivity, the new arrival shunned this feature in order to slim-down and offer a better battery performance.
When we reviewed the Fit Smart just over a year ago we lamented, “It’s neither a specialist GPS running watch nor an everyday activity tracker – it lies somewhere in between and, as a result, it falls short of being a device that we’d highly recommend.”
But now, thanks to an update that brings step tracking, calorie counting and estimated distance measuring to the workout-assistant, it is an everyday tracker – hence the updated review.
Read on to find out how it fares…
Although not as well received as Adidas would have wanted, we at Wareable were quite enamoured with the original miCoach training smartwatch, the Smart Run, and were excited to hear that a follow up device was about to hit the shops.
Whereas the Smart Run was quite a chunky device, with a large strap and oversized face, the miCoach Fit Smart pays its dues, design-wise, to the ever-growing fitness tracker genre that’s dominating wearable tech right now.
It hasn’t completely dumped the idea of a display – although there’s no glass or pixels packed into the Fit Smart – instead you’re looking at a 34mm silicone strap that hides a 17 x 11 LED matrix display. Alongside this basic yet effective display are a row of neon LED strip-lights, which we’ll come back to later, and two physical navigation buttons. There’s also a main action button below the display.
The silicone strap lets your skin breathe quite effectively and the clasp sits pretty comfortably on the underside of the wrist. At 50g it’s hardly going to weigh your arm down either.
The Fit Smart comes in two colours: black and pearl. It’s the latter colour variant that we took for a test run and, although it looks pretty futuristic when the plethora of LEDs are lit up, it is susceptible to looking a little bit grubby after a few training sessions. The black one shouldn’t suffer from this issue, obviously.
It’s sweat proof and is 3ATM water resistant, although Adidas recommends not swimming with it on.
On the underside of that LED display you’ll find the Mio heart-sensor, which we’re told is the same one that was present on the Smart Run GPS running watch and the same one you’d find onboard Mio fitness wearables.
Your heart rate plays a key role in the Fit Smart experience, which is centred around helping you train in specific zones. It’s important to remember that the miCoach Fit Smart isn’t a dedicated running watch – rather a training companion that is designed to work across a range of activities including strength and flex regimes.
During a training session, the colour strip of LED lights light up to tell you what zone you’re in, with five different colours on show – all representing a different training intensity zone. During a free training session it’s up to the user to monitor his or her own zones and adapt accordingly, while during a set training session, the LED display will tell you to increase or decrease intensity in order to hit the desired level. You’ll also feel vibration alerts as well when you need to step it up or ease it off.
It’s a system that works well and the display’s instructions are pretty clear. However, you’re putting a lot of trust into the heart rate monitor’s accuracy and we’re not entirely convinced of its pulse recording skills. When testing the Fit Smart against the TomTom Cardio and the old miCoach Fit Smart, we found that our levels varied greatly across the devices, with the Fit Smart and the TomTom being much more in-tune with each other.
Getting a heart rate to register isn’t exactly a speedy affair either – you’ll be waiting around for around a minute before it locks in.
The biggest criticism we threw at the Fit Smart originally was its lack of fitness tracking smarts; it seemed pointless to have an activity band that didn’t offer basic lifestyle recording.
That’s been fixed, thankfully with the Fit Smart now using its sensors and accelerometer to count steps and estimate distances travelled and calories burned.
You can view your progress in detail on the app – it also tallies with distances covered on other Adidas products synced to you account – or directly on the device itself by tapping the main button.
We found step counting to be a little generous compared to a Jawbone UP3 but, as with all algorithmically created counts, the stats should be used as a guide and not an exact science.
The revamped Train & Run app allow lets you set daily and weekly goals.
Like the Smart Run, the Fit Smart is heavily tied into the Adidas miCoach ecosystem, which is both desktop and app based.
With the Fit Smart you’ll be using the app (iOS, Android and Windows Phone), which we’re glad to say has had a major spruce-up in time for the new activity tracking update.
Once paired using Bluetooth 4.0, the Fit Smart will keep in sync with the app, sending over details of your latest training sessions and receiving the details of any set workouts that you want to do – you can store 15 different workouts, each with their own intensity zone objectives, directly onto the band. These workouts can customised yourself within the app, or you can select one of the many on offer from Adidas.
Within the app you can also customise the Fit Smart’s display, opting for a single screen showing a specific training aspect (distance travelled, calories burned, heart rate, pace and so on) or a split screen with two dynamics on display.
You can train with the Fit Smart untethered from a smartphone; it works independently. However, with no GPS connectivity built in, the Fit Smart is extremely unreliable when it comes to tracking distances.
There is a 12 minute calibration workout built in to the Fit Smart that you should carry out in order to improve speed and distance recordings, although we found that this made only a minimal difference. Long story short: if you want detailed data on your run you’re going to need to tether to your smartphone and the miCoach app, making use of your mobile’s GPS connectivity.
The device itself has memory enough to store around 10 hours of workout data. You can access your recent history by navigating through the watch’s homescreen.
This homescreen extends to one that displays the time and two that start a new workout. The latter splits into free training and your stored workouts, which are clearly labelled.
The Adidas miCoach Fit Smart smashes its older brother out of the park when it comes to battery life.
Adidas states that you’ll get five days of use from the 200mAh battery, with an hour’s training a day. We’ve done six 5km runs with our Fit Smart in free training mode, as well as testing out a couple of the set workouts and we’ve still not had to give it a charge. It’s been on standby mode for over a week as well.
It will charge from flat in three hours but the bad news is, like most new wearables on the market – it does need its own charging cradle. This isn’t a moan that’s unique to Adidas though, so we’ll not mark it down for that.
Source : http://www.wareable.com/fitness-trackers/adidas-micoach-fit-smart-review
Standing for at least one-quarter of the day has been linked to lower odds of obesity in a new study led by the American Cancer Society in collaboration with The Cooper Institute, the University of Texas, and the University of Georgia. The study appears inMayo Clinic Proceedings.
While sedentary behavior (such as watching TV and commuting time) has been linked to negative health effects, it is unclear whether more time spent standing has protective health benefits. To investigate further, a research team led by Dr. Kerem Shuval, Director of Physical Activity & Nutrition Research at the American Cancer Society, examined reported standing habits in relation to objectively measured obesity and metabolic risk among more than 7000 adult patients attending the Cooper Clinic (Dallas, Texas) for preventive medicine visits from 2010 to 2015. Specifically, the association between standing time and obesity was determined through three measures: body mass index (BMI), body fat percentage, and waist circumference. The association between standing and metabolic risk was assessed via metabolic syndrome, a clustering of risk factors that increase the risk for heart disease, stroke, and diabetes.
The study found that among men, standing a quarter of the time was linked to a 32% reduced likelihood of obesity (body fat percentage). Standing half the time was associated with a 59% reduced likelihood of obesity. But standing more than three-quarters of the time was not associated with a lower risk of obesity.
In women, standing a quarter, half, and three quarters of the time was associated with 35%, 47%, and 57% respective reductions in the likelihood of abdominal obesity (waist circumference). No relationship between standing and metabolic syndrome was found among women or men.
Researchers also investigated whether physical activity in conjunction with standing provided additional reduction in risk. They found that among those meeting physical activity guidelines (150 minutes of moderate activity and/or 75 minutes of vigorous activity per day) the addition of standing time was associated with incremental drops in the likelihood of all obesity measures and metabolic syndrome in both women and men. For example, men meeting physical activity guidelines and standing a quarter to half of the time had a 57% reduced likelihood for abdominal obesity, whereas those meeting guidelines and standing three quarters of the time or more had a 64% lower odds for abdominal obesity.
While the findings provide initial and important evidence on the potential protective benefits of standing, the study team cautions that their findings should be interpreted in the context of the study’s limitations. These findings are cross-sectional, meaning they capture a ‘snapshot’ in time, so it is unclear whether less standing leads to more obesity or whether in fact obese individuals stand less. Additional prospective studies are needed to determine whether standing has protective health benefits.
Moreover, while obesity and metabolic syndrome were objectively measured, standing and physical activity were not; they were based on self-report which may lead to over estimation of these behaviors. Further, due to the survey measure used in the study, it is unclear whether study participants were standing still or standing and moving. While standing and moving provides extra energy expenditure, standing still is similar to sitting with regards to energy expenditure.
Finally, it should be noted that some studies have found adverse health effects to prolonged standing, such as increased risk for varicose veins. Therefore, additional research into the effects of standing on health is definitely suggested.
Date: November 3, 2015
Source: University of Kent
University of Kent. “Endurance expert: Drugs could help ‘lazy’ people exercise: In what has been described as ‘doping for lazy people’ an endurance expert advocates psychoactive drugs to encourage sedentary people to exercise.” ScienceDaily. ScienceDaily, 3 November 2015. <www.sciencedaily.com/releases/2015/11/151103140442.htm>.
Endurance expert suggests drugs could help ‘lazy people’ exercise In what has been described as ‘doping for lazy people’ a University of Kent endurance expert has advocated the use of psychoactive drugs to encourage sedentary people to exercise.
Together with lack of time, physical exertion is one of the main perceived barriers to exercise. This is not surprising because humans evolved to be ‘lazy’, i.e. to conserve energy. Professor Samuele Marcora suggests that reducing perception of effort during exercise using caffeine or other psychoactive drugs (e.g. methylphenidate and modafinil) could help many people stick to their fitness plans.
Whilst acknowledging that such an intervention is both drastic and controversial, Professor Marcora points out that perception of effort is one of the main reasons why most people choose sedentary activities for their leisure time. Compared to watching television (zero effort), even moderate-intensity physical activities like walking require considerable effort. He says finding a way that makes people with very low motivation to do even moderate exercise, like walking, could be particularly useful.
Similarly, a reduction in perception of effort would be very helpful to the many people who find exercise difficult because they are overweight and/or exercise after work in a state of mental fatigue.
Professor Marcora also states that whilst there is no strong ethical opposition to the use of psychoactive drugs to help quit smoking (nicotine) or treat obesity (appetite suppressants), the negative perception of doping in sport may prevent the use of stimulants and other psychoactive drugs to treat physical inactivity.
Given that physical inactivity is responsible for twice as many deaths as obesity, he hopes that psychopharmacological treatment for physical inactivity will be considered fairly and seriously rather than immediately rejected on the basis of unrelated ethical considerations about doping in sport.
Professor Samuele Marcora is Director of Research at the University of Kent’s School of Sport and Exercise Sciences. His paper Can Doping be a Good Thing? Using Psychoactive Drugs to Facilitate Physical Activity Behaviour has been published in the journal Sports Medicine.
Source: University of Kent article, “Endurance expert: Drugs could help ‘lazy’ people exercise: In what has been described as ‘doping for lazy people’ an endurance expert advocates psychoactive drugs to encourage sedentary people to exercise.” Science Daily, 3 November 2015.
