Learn from the expert: Maintain fitness

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Kinesis Maxlight
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Learn from the expert: Maintain fitness

Post by Kinesis Maxlight » 12 Jan 2006, 13:37

Interesting article quoted from Outside Online:

Adventure Life List
Get Fit for a Lifetime
To help prepare you for going big, we've pulled together 15 essential tips from award-winning writer Paul Scott's new book, Outside Fitness. Whether you run, bike, swim, climb, or simply want to keep yourself in peak form, follow these fundamentals to stay primed for action.

By Paul Scott

1) PERIODIZE YOUR WORKOUT. Systematically increase volume and intensity over three-week periods; on the fourth week, cut the workload by half. This pattern of stress and recovery will maximize your training and prevent your body from becoming unresponsive to stimuli.

2) REST AND GROW STRONGER. Schedule a day or two of time off each week, an easy week every month, and a solid month of active rest, such as walking, per year. You get stronger when your body recovers; if you keep pushing yourself every day, you'll quickly burn out.

3) REALIZE THAT 30 MINUTES IS 30 MINUTES. Ten minutes of exercise three times a day equals 30 minutes of exercise done all at once. Just make sure those ten-minute blocksinclude hard efforts like jumping rope.

4) REACH YOUR PEAK BY EASING OFF. If you've been training hard for months, taper your workload by 25 percent each week starting four weeks before an event or adventure. During the last two weeks you want to be mostly resting up for your big day or trip.

5) TAKE YOUR EXERCISE OUTSIDE. First, you'll have more fun; second, it'll seem easier, because you'll be visually distracted; and third, you'll stick with it longer in life, because it's not dull or monotonous.

6) TRAIN BODY MOVEMENTS, NOT BODY PARTS. In the real world your muscles are used for stepping, squatting, pushing, pulling, extending, and rotating, which requires training with multiple joint movements like squats and standing overhead dumbbell presses.

7) WORK OUT IN THE MORNING. It'll take longer to warm up and loosen your spine and joints, but an a.m. workout completed before the day's obligations pile on is the best way to ensure that you exercise regularly.

8) FOCUS ON PERFECT FORM. Three lifts done with good form build more muscle faster and more safely than 30 lifts done poorly. In the same way a perfect stride or stroke makes a faster runner or swimmer, a perfect lift teaches you how to apply your strength precisely.

9) USE DUMBBELLS AS MUCH AS POSSIBLE WHEN LIFTING. They're safer than a barbell and generally more effective, since they prevent one arm from becoming stronger than the other. They also better replicate how you lift loads in everyday life.

10) LOWER WEIGHTS SLOWLY. In the real world, muscles are most needed when absorbing shock and torque from dynamic sports like basketball, tennis, and volleyball, and descending against gravity while, say, skiing, mountain-biking, or hiking. Train your body for these circumstances by letting the weight down smoothly and slowly after you lift it up.

11) MAKE STRETCHING A DEDICATED PART OF YOUR WORKOUT. Try yoga, or a DIY session involving your own sport-specific routine, for at least 10–15 minutes a day. You'll improve your flexibility and boost muscle endurance.

12) CREATE A HOME WORKOUT. That way, you have no excuse not to exercise. Whether you start a run out your door or clear space somewhere in the house for a dumbbell-based lifting plan, you're at your gym the second you leave the bed and hit the floor.

13) STRENGTH-TRAIN AT LEAST THREE TIMES A WEEK. Research shows once is generally too little to effectively build a strong body. Three times a week, allowing at least 36 hours of rest between each weight-lifting session (yoga and Pilates count, too), will give your muscles enough time to recover.

14) MAKE YOUR CORE MUSCLES YOUR FIRST PRIORITY. If you have time to work only one muscle group in the weight room or gym, make it your torso, which includes your back, stomach, hips, and chest. Without a solid core, you won't be able to excel in any sport.

15) LEARN YOUR LACTATE THRESHOLD (LT). LT is the approximate point where you start to struggle to maintain your effort, and training just above and below that level through brief intervals builds speed and endurance. To find yours, wear a heart-rate monitor during an endurance session and note your heart rate when you start breathing too hard to sustain a conversation. Then, twice a week, mix in several three-to-ten-minute intervals where you hit your LT.

--------------------------------------------------------------------------------
PAUL SCOTT is working on a book-length version of the "Shape of Your Life" fitness plan (Outside, May-September 2002).

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kenshina
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Post by kenshina » 12 Jan 2006, 15:01

good info...thanks bro...ermm..bila pulak kita nak p trekking sesama? :wink:


8)
challenge your limit

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am
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Post by am » 12 Jan 2006, 18:45

fittness tuh penting dlm aktiviti hiking gunong kan?
kalu badan fit baru sedap naik gunong seminggu-dua
tapi susah nak maintain fittness kalau kureng bersenam

p/s: aku la tuh.. malas giler melakukan senaman

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Post by melati » 13 Jan 2006, 09:40

aku pun sama..arap tongkat ali jerk...muekekekek...senaman kucing d pagi ari rajin lah..ngeliat..ngeliat..eiiyahhhh..!!! deshum!!! deshum!!! senaman gak kan... :wink: arap g jog 2kali seminggu tu pun lebih kepada mencuci mata..tk menjd gak..semfut2 smpai mau pitam...

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poncho
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Post by poncho » 13 Jan 2006, 11:30

pergggghhh!! layan tongkat ali seh.. tp, ID (melati) mcm name pompuan? mcm songsang je khasiat dia..ehehehehe.. jgn marah, gegurau je cik melati :wink:

senam kucing tu tabiat yg bagus. bertuah bg sesapa yg dpt disiplinkan diri amalkannya..
if a tree falls in the woods... do all the other trees laugh at it?

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melati
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Post by melati » 13 Jan 2006, 12:09

aishehhh!!! poncho...songsang khasiat tk per jgn songsang tebiat...muekekek...ko try lah minum kacip patimah..(guro yer mr. poncho) bedal jerk asal memberi tenaga celik mata sempit ku dh la :D

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poncho
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Post by poncho » 13 Jan 2006, 12:37

muehehehehehehe! insya-Allah xkan ku amalkan meminumnya :wink:
enggak bisa dong, nnt 'lembut' plak tingkah laku dalaman..auwwwwww!
if a tree falls in the woods... do all the other trees laugh at it?

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betterman
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Post by betterman » 14 Jan 2006, 15:08

mental pon main peranan jugak.....
biasanya kalau baru-baru join naik gunung mmg mental tuh agak payah sikit nak setting tapi kalau dah lama insyaallah buleh setting mental tuh walaupun tak training....
tapi tak semestinya budak baru join naik gunung takleh setting mental dan budak lama buleh setting mental....
bergantung kpd pengalaman jugak.....

tapi aku sama sekali tak nafikan yang training tuh penting
reason utama supaya otot-otot kita tak terkejut dan buleh bagi kesan yang tidak baik kepada kesihatan kita.....
buleh injured teruk......
dan jugak untuk membentuk kita punya fitness.....
takder lah termengah-mengah bila trekking.....

kalau betol lah takder masa jugak atau malas jugak nak jogging, tumpukan kpd bhgn kaki dan bahu.....
kalau dpt gi gym lagi chantek.....
buatlah senaman kaki dan bahu yang angkat berat tuh...
tapi jgn lah sekali dua jer....
buat berterusan sebulan ke....
jgn tiap-tiap hari.....
rehat jugak dlm sehari seminggu.....
buat 2 nie insyaallah bahu dgn kaki tak bagi problem kat kita.....
sekurang-kurangnya kalau fitness tak cukup, kita ada kelebihan kat bhgn lain....
betol tak????
Getting to the summit is optional, getting down is mandatory...

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biNGai
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Post by biNGai » 14 Jan 2006, 20:15

betol la tuh cik bett..


pada aku bior fitness kureng (janji bleh menten) dari otot out of service psal once dia daa menjerit2 kesakitan so ianya akan hantar input kat mental supaya kuarkan ayat "aku naaakkk baaalliikkkkk..maaakkkkk tolonngggg..nyesaaalllnyee naaiikkk guunnuunggggg !!"..atleast fitness tak larat pon abeh kureng "kite lepak dulu sap kok" :lol:
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betterman
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Post by betterman » 14 Jan 2006, 21:28

betol la tuh cik bett..


pada aku bior fitness kureng (janji bleh menten) dari otot out of service psal once dia daa menjerit2 kesakitan so ianya akan hantar input kat mental supaya kuarkan ayat "aku naaakkk baaalliikkkkk..maaakkkkk tolonngggg..nyesaaalllnyee naaiikkk guunnuunggggg !!"..atleast fitness tak larat pon abeh kureng "kite lepak dulu sap kok" :lol:
yes korek.....
sbb kita trekking nie berjalan jer bukannya berlari
heheheh....
tak larat take 5.... heheheh
lainlah kalau masuk adventure race
Getting to the summit is optional, getting down is mandatory...

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Post by rembau » 25 Jan 2006, 16:16

kekawan topic ini kita pindah ok...under information counter

sesiapa yang perturunkan ilmu kebal, kuat, mampan dan ilmu boyotnya sila2 le..... :D

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am
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Post by am » 27 Jan 2006, 15:08

nak bagi sikit tips kepada yg tak tau..
penah dengar Extra Joss dan Hemovition Jreng tak?
pada am ini barang manyak baik utk orang2 yg kuat bekerja macam kita nih.. kesannya amat cepat dan mantap.. kalau nak carik barang ini anda boleh pi ke kedai2 jamu indonesia.. rege tak mahal sangat dlm RM8 sekotak (10paket)

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adikcomelx
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Post by adikcomelx » 27 Jan 2006, 15:19

penah dengar Extra Joss dan Hemovition Jreng tak?
apa compaund dalam tonic tu..
takut² nanti lebeh steroid jerr.. terjejas kesihatan batin I .. auwwww
~walerrzz~

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poncho
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Post by poncho » 28 Jan 2006, 09:22

nak bagi sikit tips kepada yg tak tau..
penah dengar Extra Joss dan Hemovition Jreng tak?
pada am ini barang manyak baik utk orang2 yg kuat bekerja macam kita nih.. kesannya amat cepat dan mantap.. kalau nak carik barang ini anda boleh pi ke kedai2 jamu indonesia.. rege tak mahal sangat dlm RM8 sekotak (10paket)
am, kompom, sah, sahih ang nih mmg rajin g kedai jamu tu kan?Image

aku pong penah try mende nih masa sweep bbdak g training dulu. aku mengaku mende nih ibarat NOSS utk pendaki2 sbb bile part shoot trek pacak mmg cargas! ibarat kita masih buleh maintain gear 2 wlaupn org lain dah drop gear 1..ehehehehehhe :D
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betterman
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Post by betterman » 30 Jan 2006, 16:35

tuh konporm steroid la tuh.....
majoriti makjun semua letak steroid....
kesan dia mmg best lah tapi effect tenaga batin wooooo
takper lah....
Getting to the summit is optional, getting down is mandatory...

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Post by Xpeditor » 01 Feb 2006, 01:28

utk member2 yg masih belajar kt U lagi...anggap ler korang pada era paling fit...klu dah keja cam kami nie...harapkan babat jer bile naik gunung, jgnkan fit, kalu kena keja dgn anjing pun alamatnyer jadik BBQ ler anjing tersebut ...sbb kena salai dgn org asli ...hah..hah...nk lari x larat ...hah..hah...

tp ade gak kelebihan bile babt naik, kalu ujan ribut leh maintain lg, klau 7-8 jam trekking pun x terase sgt...tgh aerobic ler...anaerobic threshold masih maintain lg...hah..hah...

walau ape pun...belasah jer la...lame2 jln smpai gak..kul brape x gerenti ler...tul x Ngai...???
Fight No More
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Walk No More
Let Nature Run its Course

biskut
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Post by biskut » 23 Feb 2006, 18:43

hi kekawan suma..

bagus topic ni terutama mereka yg patut tingkat kan fitness.

paul scott tu memang pun dia berbakat dan, lasak liat orang nya..

dia juga juara beberapa kali ironman dan
tampa training dia dapat tamatkan ironmon tempat kedua atau ketiga..dah lupa..memang bakat dia jugak

apakah kah rahsia dia..korek-0korek...elok baca kisah hidup dia dlam sukan dan fitness utk kita contohi..

salam suma...

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Post by jimi » 23 Feb 2006, 18:58

jgn perkecilkan extra joss..
kat indon top orr..iklan siap ambil alessendro del piero tuh...uhhhhhhhh extra josss!!!!... :D :D

igt lagi aku iklan nyer walaupon skang dah xle tgk tv indon...booster dah buang..rosak..ahahahaha...extra joss bukan jamu seh..lebih kurang cam red bull gak dia...sejenis minuman tenaga...tapi cam ner, x pernah minum..kene gi indon...laaa :lol: :lol:
lagi 2 bulan..kejap jerk...

diNo

Post by diNo » 28 Feb 2006, 16:31

nak bagi sikit tips kepada yg tak tau..
penah dengar Extra Joss dan Hemovition Jreng tak?
pada am ini barang manyak baik utk orang2 yg kuat bekerja macam kita nih.. kesannya amat cepat dan mantap.. kalau nak carik barang ini anda boleh pi ke kedai2 jamu indonesia.. rege tak mahal sangat dlm RM8 sekotak (10paket)
wer am.. nak minum tu dua2 sekali ke.. ke pilih antara dua tuh..?? ko makan time nk naik gunung ke atau ko makan awal seminggu...?? :lol:

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