Archive for ‘Fitness’
I have been in silent mode since two weeks ago. It is because I am really busy with office work and family. Last week I had my child turning one year old and I am preparing birthday party for him. Time is tight. I need to manage it properly so I will have time with my works, myself, family and most importantly time for God. In the meantime, I still manage to join my university football team for friendly matches. Usually we will have friendly match in once a week time. That should be good enough for establishing relationship between team members. We have quite old timers team with average age of 30++. So not much competitive training except for jogging and play more with the ball. However bad things come again when I picked up knee injury last week. My knee twisted again. Many of my friends ask me to do knee operation but I resist because I need to take long medical leave. So I have decided to rest at least 5-6 months, taking supplements and do proper weight training. Is that e...
So this week is very good for me when it's start on Monday I have a healthy day. What happen on Tuesday and Wednesday? Yeah! I taste 70 minutes of football match for two straight days. I am feeling good in term of fitness. I repeat, in term of fitness. Why I say that? Because I can stay longer on the pitch but I am not become faster. My friend said that my movement is getting slower and yes I admit it. It almost a month now I am not smoking and went to the gym to taste the feel of fitness and to fix my knee injury. So 140 minutes of football is a big achievement for me. To become faster or to become speedier is not my target right now. With the knee injury I definitely cannot train to become faster at this moment. At this moment I am happy to stay longer on the pitch and I can touch the ball many times. After my knees getting better definitely I put more on pace training. :) Today is the rest day and I am planning to go to gym again and work on cardio exercise. From time to...
On Monday, I had a football friendly. This match was held as preparation and indicator to our team capabilities before tournament in early June. I only taste the first half and after that I have been sideline. So this week no full time football. I got a few chances to score but wasted. I only can say the team still not solid for that tournament.The bad thing was, I started to feel my knee injury again. I am finished with glucosamine and stopped doing weight training to focus on cardio training. But Tuesday was another great day to me. I bought glucosamine in the morning and in the evening I started my cardio training again. So yesterday I had 5 rounds of football field. Take a break and suddenly I had a chance to jog with ex-professional footballer. So I make another 5 rounds. Total I had 10 rounds of football field yesterday. It is a big achievement in my adult life. The last time I ever had 20 rounds of football field was back in 90's. I feel the different. I feel the fitnes...
Again for seven days I completed no smoking challenge. The motivation behind that is "I want to play football for full time", "I want to show my potential" and "I am a good player, don't look down on me". Monday: Jog 5 rounds of football field. Tuesday: Jog 5 rounds of football field. Wednesday: Full time football match against one of the top team in the state. Thursday: Jog 5 rounds of football field. Friday: Jog 5 rounds of football field. So my key performance indicators are achieved this week. I am happy that my fitness level start to increase because I can play full time football. That's prove my cardio exercise has shown something positive. OK. Let's wait for this week progress. Cheers!...
It's seven days now and I only smoke two times. Is it amazing? For me it's a victorious moment. For the last seven days, I involve in a lot of healthy activities except on Wednesday when it was heavy rain and and I couldn't go to the gym. Monday: Gym session. 15 minutes cycling. 15 minutes jogging. 10 minutes weigh lifting. Weigh lifting session primarily to fix my knee injury, so I focus on leg and calf exercise. Tuesday: Jogging for 1.3km and 3 rounds of football field including sprint. Wednesday: Heavy rain. No session. Thursday: Jogging for 6 rounds of football field. Friday: Off Saturday: House spring cleaning and washing my car. Sunday: One more day of house spring cleaning. Washing carpet. Washing my motorbike. Washing my dirty fan. That's conclude my last week. So this week I will start again with gym session today....
You use your knees almost every time you walk, run, or move the lower body at all. Knee injury, therefore, greatly affects the daily lives of patients who must use their knees throughout the day. Knee injury is the second for back pain in adults suffering from pain in the United States. The most common knee injuries caused by osteoarthritis, a degenerative joint disease in which the cartilage that supports the two bones that make up the thinning of the knee joint, sometimes causing pain on contact with the joint . There are many treatment options for knee pain. Under the care of a doctor, sufferers can select the most proper course of treatment to provide optimum knee pain relief. Over-the-counter and prescription medications including acetaminophen (Tylenol) and aspirin fight pain, and non-steroidal anti-inflammatory drugs (NSAIDs) including ibuprofen, can reduce inflammation as well as knee joint pain. At-home remedies like ice packs and capsaicin, found in cayenne pepper, o...
It is not easy to achieve high fitness level. You need patience and high determination. Sometimes we lost in the middle of the journey. The process of discovering myself face a lot of obstacle....
Step 1 - The breakfast is a must You may have noticed that some people can still stay fit easily without much exercise, so they do not diet low in calories. You may be wondering how they can make it work. Actually, in our body, this metabolic system to determine how many calories and excess fat can be burned and removed from our body. So, keep yourself fit, we must ensure that our system works very metabolism. Every morning, our metabolism also need some fuel to start the task. If you skip breakfast and start your work immediately, your metabolic system will not have enough energy to operate effectively. Negative impact is: even if you eat less at lunch and dinner, a large number of excess fat stays in your body, because the metabolic systems are not strong enough to detect and eliminate the unnecessary fat from your body. Step 2 - Do not drink artificial beverages! Artificial many beverages high in calories and materials that are not healthy. To maintain an amazing perso...
Nowadays, a lot of people are overweight, including children and adults. It seems that everyone realizes how important it is to stay fit and healthy to achieve the goals of fitness, and it is even more difficult than ever to achieve. Like other achievements in life, to achieve your fitness goals requires a well prepared plan. If you want your health goals as a reality, we must first make plans to achieve these objectives and comply with it. One of the most common setbacks to achieve the goals of fitness occurs when a person fails to remain in their plans. However, it is important to realize that failures will occur, and everything that happens is very important to take some break and then you start working towards your goals again. Fist step to make your fitness program to evaluate what your goals. You should also make sure that your goals are realistic. There are many fad diets and accident plan weight loss that will ensure you lose weight quickly, but it is not recommend...
Who own a trampoline? I still remember I play it when I was in primary school. If you own a trampoline, you already know that it is a great way to get out of the house, and into the fresh air. Did you also know that it's benefiting your health? Jumping up and down on a trampoline is great for strengthening the cardio-vascular system and it is also an excellent workout for almost every muscle and organ of the body. Exercising on a trampoline can also be very helpful for adults and children because it helps to improve reflexes, flexibility, balance and coordination. One way to enhance not only the fun aspect of the trampoline, but also increase the health benefits, is by putting a little extra effort into your jumping by doing some tricks! There's lot of tricks that can done on the trampoline, from the beginner level to the advanced. Here's a few of them beginning with some basics including additional tips to ensure safety and avoid injury. 'Landing on the Back' is one of the fi...