Bless us, O Lord, and bless the time and seasons yet to come. Teach us to number our days aright, that we may gain wisdom of heart. And fill this new year with your kindness, that we may be glad and rejoice all the days of our life.Amen
hi everybody..as for today, i would like to share with you guys, the benefits of JOGGING.
Jogging is a cardio exercise..either you can do it on a treadmill or outside its up to you. I believe both will have the same benefits.
1) IMPROVED CARDIOVASCULAR FITNESS:- Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen. As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath. Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles. Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.
The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen. With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat (all of which I will be discussing below).
2) REDUCED BLOOD PRESSURE:- Blood pressure refers to the force with which your blood pushes against your blood vessel walls. If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).
The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels. Over time this leads to the onset of heart attacks and heart disease. High blood pressure can also cause significant damage to your brain, your kidneys, your cardiac muscles and your eyes.
No one knows exactly what causes high blood pressure. However, there are a number of risk factors and one of these is poor cardiovascular fitness. Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.
3) INCREASED HDL (HIGH DENSITY LIPOPROTEIN) CHOLESTEROL:- HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted. If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked. This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease. Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system.
4) REDUCED RISK OF HEART DISEASE:- By improving your cardiovascular fitness your heart becomes stronger and more efficient. A strong heart is more resistant to disease and is also under less pressure as it does not have to work as hard to pump blood around the body. Improving your cardiovascular fitness also lowers your blood pressure and increases your HDL cholesterol levels which further protects you from heart disease. Therefore, by jogging regularly you can increase your cardiovascular fitness and lower your heart disease risk.
5) IMPROVED ENDURANCE:- In simple terms oxygen allows your body to release and use the energy that you get from food. The more efficient your body is at using oxygen the more energy you can produce during exercise. As discussed above, improving your cardiovascular fitness increases the volume of oxygen you can take in with each breath, increases the amount of oxygen pumped with each heartbeat and increases the volume of oxygen your muscles absorb. Therefore, regular jogging can increase the amount of energy your body produces which improves your overall endurance and allows you to jog for longer.
6) STRONGER BONES:- When your bones are placed under stress they are forced to adapt and this leads to an increase in bone mineral density. Weight bearing exercises such as walking, jogging and weight lifting all stimulate an increase in bone mineral density. The benefit of this is stronger bones that are less likely to bend, fracture and break.
8) PREVENTION AND TREATMENT OF DIABETES:- Jogging can act as a great defence against diabetes. Although no one knows what causes diabetes a sedentary lifestyle and being overweight are two of the main risk factors. Both of these risk factors can be negated by jogging regularly. Pre-diabetes can also be prevented from developing into full type 2 diabetes by doing more exercise. Even if full diabetes develops exercises such as jogging are a very effective treatment tool.
9) STRONGER IMMUNE SYSTEM:- There are a number of studies which link regular exercise with a strongimmune system. There are a number of reasons behind this. First, regular exercise is thought to stimulate the production of lymphocytes (white blood cells) and macrophages (cells which attack bacteria). Secondly, consistent exercise is believed to make immune system cells circulate through the body more quickly and also make them more efficient at fighting bacteria and viruses.
10) IMPROVED MENTAL FITNESS:- Jogging does not just impact your physical fitness – it has a positive effect on your mental fitness too. First, it can build confidence and self image because you are constantly challenging yourself and changing the way your body looks. Secondly, it can help you overcome anger and stress by giving you an escape from the pressures of day to day life. Thirdly, it can boost your mood through the release of endorphins (hormones which produce a sense of happiness and well being). Finally, it can help you become more focussed and determined as your will to succeed with your jogging becomes a skill that can be transferred to other areas of your life.
11) REDUCED BODY FAT LEVELS:- An average person burns about 150 calories per mile jogged. So if you go for a five mile jog four times per week you will burn approximately 3000 extra calories each week (750 calories per jog).
Furthermore, cardiovascular exercises such as jogging can also increase the number of calories you burn whilst resting. According to this article you can burn up to 15% more calories than normal in the 48 hours after you exercise. So if your metabolism dictates that you burn 2000 calories a day you can potentially burn an extra 300 calories per day (2100 calories per week) from this post exercise boost.
The overall impact is a notable increase in calories burned per week. Jogging can help you burn calories as you jog and whilst you rest. Provided that you carry on eating the same as you were before you started jogging this should equate to a reduction in body fat levels.
12) IMPROVED SLEEP:- The study suggests that exercising in the morning helps people set their circadian rhythms to be awake during the day and asleep during the night. Exercise also has a number of positive effects on your mental fitness (as discussed above) which are believed to help you relax and free your mind, making you ready to fall asleep at night.
As you can see jogging can be very good for both your mental and physical health. If you go jogging a few times a week you can protect yourself from various diseases, improve your cardiovascular fitness, clear your mind and more. So next time you have a spare half an hour or more why not grab your trainers and give it a go?
burp!..i just finish eating my post workout meal!…so today..it suppose to be my LEG DAY..but..instead of doing just the workout..I combine both workout and cardio..so..i join the Les Mills RPM
sometimes…doing just plain cardio like jogging is so boring..so..the best part of doing this workout is…YOU HAVE MORE FUN!…and you have extra pushed from the instructor!…its a 45-50 minutes session…stimulation of a real terrain..depends..with musics and stuff..you will get more motivated..infact..you can burn more calories here!..
The immune system serves to protect the body from infections and diverse systemic diseases. Studies show that moderate activity, such as cycling, strengthens the immune system and thus contributes to a healthy life. It can also increase activity against tumour cells, assisting the prevention of related illnesses.
Humans have several hundred muscles, which have to be used regularly in order to maintain fitness and health. A week of inactivity reduces the strength of the muscular system by up to 50% and can harm them long-term. This is particularly true for older people as aging causes muscles to shrink. During cycling, most of the body’s muscles are activated. The leg muscles are responsible for the pedalling movement; the abdomen and back muscles stabilise the body on the cycle and cushion external influences; and the shoulder-arm muscular system supports the body at the handlebars. All this trains and tightens up the muscular system, making it stronger and able to function efficiently.
The skeletal system
This is the body’s supporting framework, held together by muscles, tendons and ligaments. Exercise and the accompanying strain on the skeletal system strengthens it and increases mobility. Cycling has a positive effect on bone density and strength. Moreover, a muscular system strengthened by cycling supports and protects the skeletal system.
Spinal diseases and back pains
Posture when cycling is optimum, and the cyclic movement of the legs stimulates muscles in the lower back, where slipped discs are most likely to occur. In this way the spine is strengthened and secured against external stresses. In particular cycling can stimulate the small muscles of the vertebrae which are difficult to affect through other exercise. This can help reduce the likelihood of back pains and other problems.
Cycling is especially good at protecting and feeding cartilages as the support given by the bicycle means that the forces that act as a result of body weight are significantly reduced. The circular movement of cycling assists the transport of energy and other metabolic produces to the cartilages, reducing the likelihood of arthrosis.
Balance and equilibrium
Physical activity serves as a regulator to relieve the stress that is common in current lifestyles. It produces the balance between exertion and relaxation which is so important for the body’s inner equilibrium. Cycling is especially ideal for this process, countering stress in two ways: by satisfying the need for activity where people lack movement or exercise; and by balancing out increased strain, particularly mental and emotional.
Cycling has a considerable relaxing effect due to its uniform, cyclic movement which stablises the physical and emotional functions of the body. This counteracts anxiety, depression and other psychological problems. The exercise also controls hormonal balance.
Oxygen and circulation
Oxygen is vital for all biological organisms and the basic prerequisite for the respiratory processes of humans. Respiration is often impaired by adiposity and lack of exercise. Among other things, regular physical activity strengthens the respiratory muscles, which leads to improved ventilation of the lungs and thus has a positive effect on oxygen exchange. Enormous positive health effects can be achieved in energy uptake and processing, through moderate cycling.
Heart and cardiovascular diseases
The heart is one of the most important organisms for a healthy life but can be damaged by inactivity. Cycling is ideal for training the heart to be stronger which results in less stress of the heart. All the risk factors that lead to a heart attack are reduced and regular cycling reduces the likelihood of heart attack by more than 50%.
Body weight, adiposity and obesity
Cycling is ideal for targeting these problems as 70% of the body’s weight is borne by the saddle, thus enabling people who could not otherwise move easily to exercise to increase their physical fitness and stimulate fat metabolism. Cycling also contributes to weight reduction by burning energy.
Body fat and hypercholesterol
Cycling can train the organism to use up fat reserves and also changes the cholesterol balance, favouring the protective kind over that which is threatening to health. As body weight reduces and cholesterol is optimised, a protective mechanism is enabled by continuing to cycle. Regular exercise during youth is a prevention factor against excessive body weight in adults.
Moderate cycling can prevent, or at least reduce, high blood pressure and so help to avoid stroke or damage to the organs. Blood pressure is also reduced by a lower heart rate, which is a result of regular cycling.
Regular physical activity has been shown to reduce the risk of colon, breast, prostate and pancreatic cancers, and possibly lung and endometrial cancers too.
Cycling is especially good for aerobic exercise as the strain on the body is less than in other endurance sports. Improved stamina reduces tiredness and fatigue and promotes a sense of well-being..
Beauty and attractiveness
Beauty and attractiveness are much linked to body shape and condition. Cycling can positively influence these by controlling body weight and muscular form. Skin also benefits from the metabolic processes that are stimulated. In addition, cycling affects physical feeling which influences the perception of others.
In addition to regular moderate exercise, the body benefits from more demanding activity from time to time, which improves fitness and provides greater diversion from everyday problems. Cycling can provide more intensive activity as easily as by pedalling faster or harder.
Quality of life
Physical activity has a direct effect on well-being and health. Cycling has numerous advantages that can directly affect quality of life, as it provides benefits both physically and emotionally. Regular exercise, taken as an integral part of daily life, is needed to permanently enhance the quality of life.
p/s: so guys!…what are you waiting for?!!!! get up and lets go cycling!
haha..just got back from the gym..the gym was empty..and i spend most of my time with the cable stuff..hehe…so..today..im sharing you guys…what i do…for my biceps…my biceps routine..and stuff…
"before i start sharing my routine..let me tell you my sets n reps stuff..
1.every workout is 3 set..and the 1st set is DROP set..so that you pump more!
2.DROP SET = use the heaviest weight, and then..drop it by 75% or 50%..then again drop it 75% or 50% of the weight..i’ll show you later..”
as you can see…picture above are the anatomy of biceps..the movement of this muscle is…”pull” or…flexor…bring TOWARDS the body..
while doing this exercise, i used to be EGO and use heavy weight and doesnt focus on proper form..i found out i was wrong…PROPER FORM is important…make sure..QUALITY OVER QUANTITY..im dead sure..if you do proper form…doing a 5kg barbell curl can be tough!…ok..here goes..as usual..i do 5minute warm up b4 working out.
after class!…hit the gym with Echa, ikhwan, and afiq..as usual..today..the gym was quite crowded as we came a lil bit late but thats fine…i bring my friend ikhwan..as my partner/spotters..and share him my CHEST routine at the same time!
before i start sharing my routine..let me tell you my sets n reps stuff..
1.every workout is 3 set..and the 1st set is DROP set..so that you pump more!
2.DROP SET = use the heaviest weight, and then..drop it by 75% or 50%..then again drop it 75% or 50% of the weight..i’ll show you later..
so..here are the chest anatomy…as you can see..when you are doing chest workout..chest workout = compound workout..means..you also work another muscles..such as your tris..your shoulder ..even your lats..okay..here are my workout..and reps set n weight
inclined bench press
1st set = 40kgx10,30kgx10,20kgx10 (drop set)
2nd n 3rd=40kgx10
flat bench press
1st set= 30kgx10,20kgx10,10kgx10 (drop set)
2nd n 3rd=30kgx10
high flys/cable crossover
LOW cable flys
pecdec machine!…(replacing the mid cable flys)
forgot how many times :P…but this push up..also works your triceps..
USUALLY..i will do decline chest press,middle chest flys but the gym was a bit crowded.. :P..so next time..i’ll update..
in every workout i do here..i make sure…i SQUEZZEEEE my chest!..so that i pump it up..too bad..i dont have any decent phone to capture my before-pump and after-pump..next time..i’ll upload my own pic!…
post-workout meal = half roasted chicken from tesco!..hahah
I just got back from swimming and im exhausted.hehe.well..according to the so common wikipedia..SWIMMING is “movement through water using one’s limbs, and usually without artificial apparatus. Swimming is an activity that can be both useful and recreational.”
swimming is a very good form of cardio as it is not HARSH on your joints and stuff. comparing to treadmill or jogging or bicycle..swimming well put less pressure on those joints and THUS (feels like shakespeare) , reduce any sort of joints injury.
as we all know cardio is the BACKBONE of leading a healthy life, there are many ways you can do swimming as cardio
it depends on your choice.the trick for swimming is , if you are a bad-swimmer..swimming will make u burn more calories..the better u swimming skills you have, the lesser calories you burn. :P
remember to take enough carb/energy before swimming..and also after swimming!.
p/s: BEWARE..after swimming..you will be so HUNGRY!..hahha
You are a cancer spreading it’s wings So selfishly unaware to the things Your existence is doing to my well being I feel my heart leaking
You start as a fissure, a crack in the skin You become an ulcer permeating If I had known all that you’d do Would it hastened what I’d do to you
I don’t want to hate you, but how could I not You killed off so much, I held dear in my heart
Take away every single pain That infects each and every day I will bury you once and for all You’re a monster, you’re built to fall You’re built to fall
It’s getting harder and harder to breathe Choking on the same air as a walking disease You are the thing that’s killing me From the inside out, let me be I don’t want to hate you But you killed off everything in my heart