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Brunei kedayan version

Sabah Version

Meat and Fat

A healthy diet is a balanced diet which includes a wide variety of foods taken from the four main food groups: bread, other cereals and potatoes; fruit and vegetables; meat, fish and alternatives; milk and dairy foods.

Sugars and fats are also an integral part of a balanced diet, but are needed in very small amounts.

ABS Training

Abdominal Routine

Beginner :
» Leg Raises - 3 x 15
» Ab Crunches - 3 x 20

Intermediate :
» Leg Lowering - 3 x 15
» Twisting Hainging Leg Raises - 3 x 12
» Crunch Machine - 3 x 15

Advanced :
» Hip Raises - 2 X 12
» Hanging Leg Raises - 3 X 12
» Twisting Hanging Leg Raises - 2 X 12
» Kneeling Rope Crunch - 3 X 12


Abdominal workout should not be more than 15 minutes for beginners, 20 mins for intermediate and advanced bodybuilders.
Can train abdominal at the end or beginning of a workout
Perform each exercise slowly to increase the workload

Start with exercise for the lower abs as this requires most co-ordination , follow with the obliques and finally with upper abs.
You have to be lean to see your abs, so watch your diet and do some cardio and you will be surprised to see a ? pack?in no time!

Jogging

Jogging
Jogging not only demands the use of 70% of the body muscles, but it also improves fitness, strengthens the articulations and the immune system, and together with the fun factor, jogging has many other advantages.

Training routine for beginners
It should be possible, even for people who aren’t used to run, to start with weekly training of 30 min, twice a week and increase it to 60 min after three weeks.

Beware
Jogging could hide the risk of overloading the knee joints zone, especially for out of shape runners. If problems arise in this area, an alternative should immediately be chosen, like bicycling or Nordic walking.

Warm up
Different studies show that jogging in itself is a form of warm up. However, older people should get an additional preparation before jogging, like stretching and gymnastics. If it is preferred, the stretching exercises could be done after a short light jog. Many runners do the stretching only after jogging. In any case, it is convenient to do some knee flexions and activate the feet articulations through rotating movements.

Body posture
The recommended posture to be adopted is to look right in front of you while you jog, and thus the trunk is automatically stretched forward. The shoulders must be relaxed - this way you save precious energy!
Runner’s side stitch (side pain)
If you start to feel the side stitch, which is an indication of inappropriate breathing, it is important to extend the expiration phase with regard to the inspiration phase. Raising the arm of the side with the pain should also help.

Surface
To take care for the articulations, an elastic, soft surface should be chosen, like paths in the woods and in meadows. The choice of sneakers or trainers is also important. On irregular terrain, especially on rough routes, attention should be paid to keep the load on knee joints as light as possible. On occasions, it is even advised to change from jogging to walking. People with knee problems should eventually desist from practicing this sport altogether and should prefer another variant of endurance sports, like Nordic walking or cycling.

Running shoes
Running shoes, together with the jogging surface, play an important role. The running shoes must be compatible with the runner and with the chosen surface. This doesn’t mean that it is not possible to run on a country road with running shoes designed for asphalt. However, it should be considered the surface in which the main running is done. In specialized stores, the trot movement is analyzed (trotting machine) as well as the position of the foot at the moment of contact with the ground. After running 10 km, the knees receive approximately 6 500 shocks (steps) with the equivalent of twice or three times the body weight. This means a total weight of 500 or even 750 tons. The wrong choice of running shoes could have devastating consequences for the knee joints and the Achilles’ heel. For that reason, shock absorption is fundamental. When buying running shoes, both shoes should be tried on with socks. A good signal that you are in the presence of a competent salesman is when he asks you about your weekly routine, the sport objectives and the surface you have chosen to run on.