Category Archives: Fitness

Fit Tech & Gadgets, Fitness, Fitness Apps

Garmin® Introduces All-New Forerunner® Series with GPS Running Smartwatches Created for All Runners

Garmin is putting to test the new Forerunner lineup that brings integrated music capabilities, full-color mapping, and advanced training, safety and tracking features1 to its popular GPS running smartwatches. Designed with the runner in mind, the new Forerunners – Forerunner 45 , Forerunner 245 , Forerunner 245 Music and Forerunner 945 – will not only track a run, but will monitor stats, crunch the numbers and get to know all about an athlete’s performance, training history, goals and more. The new Forerunner series is designed to meet the needs of all runners, no matter how far or fast they run.

“We are excited to refresh our Forerunner line and bring sought-after advancements to some of our most popular GPS running smartwatches,” said Dan Bartel, Garmin vice president of global consumer sales. “Each new Forerunner takes what its predecessor has done very well, and enhances it with even more features, making it easier for you to simply focus on your workout while your watch does the thinking.”

Engineered for runners, by runners, each new Forerunner features lightweight materials and an intuitive 5-button design that is easy to operate with or without gloves, and in any weather condition. The watches include an always-on, sunlight-readable display with GPS, all-day activity tracking2, smart notifications, wrist-based heart rate, and new safety and tracking features1 that allow users to share their real-time location with chosen contacts in case they need help. Whether training for a 5K or something far longer, the new Forerunner line is compatible with Garmin Coach, free training plans that adapt based on a runner’s goals and performance. In addition to 5K plans, Garmin users can now train for a 10K or half-marathon with the help of three running coaches – Jeff Galloway, Greg McMillan and Amy Parkerson-Mitchell – to guide and motivate them.

With features specific to each model, the new Forerunner smartwatches deliver key running metrics and insight to every kind of runner, whether they’re training for their first 5K or already have dozens of finisher’s medals decorating their walls. Each watch is built with purpose in both form and function to help athletes train smarter, and possibly harder.

 

The Garmin Forerunner 45

Forerunner 45

Designed for those who are training for their very first race or starting a new exercise plan, the easy-to-use Forerunner 45 series is the perfect companion for everyday use, monitoring heart rate at the wrist and featuring built-in GPS to keep track of pace, distance, intervals and more. 

With a dozen activity profiles available, the Forerunner 45 series will track more than just a run – it will record efforts during cycling workout on the elliptical, while doing cardio, yoga and more. The Forerunner 45 series is designed to be worn 24/7, and will monitor daily steps, distance, calories burned and sleep. Featuring all-day stress monitoring and Body BatteryTM energy monitoring, users can focus on their wellness and better plan their day to optimise for activity and rest. The Forerunner 45 series features up to 7 days of battery life in smartwatch mode and up to 13 hours in GPS mode. 

 

Forerunner 245 Music

Forerunner 245 and Forerunner 245 Music

Building upon one of Garmin’s most popular GPS running smartwatches, the Forerunner 245 and Forerunner 245 Music include even more data and advanced features to help runners improve. The Forerunner 245 Music holds up to 500 songs and lets users sync playlists from select preloaded music streaming services3, like Spotify® and Deezer, or transfer music from a computer.

Offering personalized training and recovery insight, both the Forerunner 245 and Forerunner 245 Music include performance monitoring tools like VO2 max and training status with adjustments for heat, recovery time and aerobic and anaerobic training effects. With the addition of a Running Dynamics Pod or compatible heart rate strap, athletes can go even further with their running data, seeing all six running dynamics right on the watch. Even after a workout, the Forerunner 245 and Forerunner 245 Music feature additional tools to track a runner’s well-being, including a wrist-based Pulse Ox sensor4 that will help gauge how oxygen is being absorbed. The Forerunner 245 and Forerunner 245 Music feature up to 7 days of battery life in smartwatch mode, up to 24 hours in GPS mode and up to 6 hours in GPS mode with music.

 

The Forerunner 945

Forerunner 945

Made for the driven, the qualifiers, the elite, the Forerunner 945 is a premium running and triathlon smartwatch that holds up to 1,000 songs and lets users sync playlists from select preloaded streaming services3, including Spotify and Deezer, or transfer music from a computer. Whether hitting busy city streets or densely covered trains, full colour, onboard maps on the Forerunner 945 will help guide serious runners and multisport athletes so they never get lost on a run. 

To help athletes become better, faster and more efficient come race day, the Forerunner 945 also includes key performance monitoring tools while adding training load focus, a new feature that will sort an athlete’s recent training history into different categories based on activity structure and intensity. They can also see all six running dynamics on their watch with the use of a Running Dynamics Pod or compatible heart rate strap. Additional built-in activity profiles, including skiing, hiking, golfing and more make it easy for users to change up their routine with ease. Intended to be worn all day, the Forerunner 945 will provide athletes with additional insights to their body’s performance, and with Pulse Ox4, they can see how well their body is absorbing oxygen. The Forerunner 945 features up to Battery life: up to 2 weeks in smartwatch mode, 10 hours in GPS mode with music or up to 60 hours in UltraTrac mode.

 

The Forerunner 45, Forerunner 245, Forerunner 245 Music and Forerunner 945 are available now at a recommended retail price of RM 999, RM 1,450, RM 1,699 and RM 2,999 respectively from Garmin’s headquarters (AECO Technologies) 43, Jalan Jejaka 2, Taman Maluri, Cheras and these participating concept stores:

  • Midvalley Megamall
  • Digital Mall Petaling Jaya
  • 1 Utama Shopping Centre
  • Taman Lagenda, Melaka
  • Juru Autocity, Penang
  • Bukit Indah, Johor 
  • Midvalley Southkey City, Johor 
  • East Coast Mall, Kuantan
  • Kuching Vivacity Megamall, Sarawak (Garmin Premium Reseller)

 

The new line of Forerunner smartwatches is the latest solution from the ever-expanding Garmin fitness segment, which focuses on developing technologies to enhance and promote healthy and active lifestyles. Whether running, cycling, swimming or simply looking to stay active throughout the day, Garmin fitness devices can help athletes of all levels reach their health and fitness goals.

For decades, Garmin has pioneered new GPS navigation and wireless devices and applications that are designed for people who live an active lifestyle. Garmin serves five primary markets, including automotive, aviation, fitness, marine, and outdoor recreation. For more information, visit www.garmin.com.my, or follow us at www.facebook.com/GarminMalaysia, www.instagram.com/garminmalaysia / or youtube.com/GarminSingaporeMalaysia. 

 

1 When paired with a compatible smartphone. For safety and tracking features requirements and limitations, see Garmin.com/en-US/legal/idtermsofuse
2 Activity tracking accuracy
3 Requires premium subscription with a third-party music provider
4 This is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition; see Garmin.com/ataccuracy. Pulse Ox is not available in all countries.
Fit Tech & Gadgets, Fitness

Prudential, MyDoc to Launch Online Doctor Consultations, Telemedicine Services for Asian Consumers

Prudential Corporation Asia (“Prudential“) today announced it will partner with telemedicine provider MyDoc to offer consumers access to value-added health services on their mobile phones, including doctor consultations, electronic prescriptions and electronic medical certificates.

Prudential is a leading life insurer and asset manager in Asia with over 15 million customers and £151 billion in assets under management. Singapore-based MyDoc, founded in 2012, is a leading digital healthcare provider in Asia.

MyDoc’s services will be integrated into Pulse by Prudential, the first app of its kind in the region offering holistic health management to users. Pulse features self-help health and wellness tools, a symptom checker powered by Artificial Intelligence, and other value-added services. The Pulse app will launch in 11 markets across Asia, and can be downloaded for free.

MyDoc offers patients a video consultation with a doctor through Pulse, as well as the option to book a face-to-face appointment. Electronic prescriptions, medicine delivery, electronic medical certificates and online records will be offered in selected markets as an additional service.

MyDoc’s panel of doctors and pharmacy partners are all selected using stringent standards. The consulting doctors are required to have at least three years of private practice experience, additional clinical and product training, and must pass test consultations prior to certification.

Mr Nic Nicandrou, Chief Executive of Prudential Corporation Asia, said, “Prudential‘s partnership with MyDoc is in line with our commitment to make healthcare affordable and accessible to all. MyDoc’s telemedicine services will be part of the full cycle of healthcare and wellness services on Pulse, from wellness tracking and symptom checking to online consultations and disease prevention.

“By combining revolutionary health technology and the convenience of telemedicine, MyDoc and Prudential are helping to empower consumers to take control of their health, anytime, anywhere.Prudential will continue to bring the best health and wellness services to Pulse, in tandem with our local and regional partners.”

Dr Snehal Patel, CEO and co-Founder of MyDoc, said, “We are honoured and excited to be providing pioneering support to Prudential. As the leader in digital health innovations with over seven years of experience across Southeast Asia, MyDoc is uniquely positioned to deliver this important regional multi-year initiative to Prudential.

“As part of this groundbreaking project, MyDoc will help drive improved quality and better value healthcare across the region. We look forward to working with Prudential to improve the lives of their customers and over 600 million people in Southeast Asia.”

Access to physicians remains a challenge for many communities across Asia. According to World Health Organisation data, Southeast Asia has fewer physicians on average, at 6 for every 10,000 people, compared to developed economies such as Germany, which has 37.

With more than 2.8 billion people or 67% of Asia’s population owning mobile phones, there is an opportunity for communities to take control of their own lives and their own health through digital healthcare. Using the digital services provided by Pulse and MyDoc, medical care, health monitoring and health management will be at peoples’ fingertips.

Market-specific details and launch dates for Pulse and MyDoc’s telemedicine services will be announced in due course.

Fit Tech & Gadgets, Fitness

Golf a-head with Deemples

Malaysia-headquartered golfing startup Deemples, popularly known as “the Uber for golfers”, is a golf app that allows users to find a golf partner to play with whenever and wherever.

Launched in 2017 with the aim of helping people find golf buddies and enabling them to organise games at preferred locations and time slots, Deemples has become a popular service among the golfing community, including golfers, golf courses and even golf tournament organisers. 

Deemples is a free app for golfers to help find, match and connect with other golfers whenever and wherever they are, to play a game of golf. It is currently present in five countries across Southeast Asia, including Malaysia, Singapore, Indonesia, The Philippines and Brunei. The app is available for both iOS and Android.

What types of games can you join or create on Deemples 

There are 3 game types in Deemples: 

  • Single flight 
  • Multi Flight 
  • Driving range 

Single flight is designed if you want to get a quick foursome in. It’s the most used game type by the majority of our golfers. Multi Flight was designed for larger groups, that perhaps hosts 2-3 flights over the weekend, or a social club that organises 5-6 flights every week, or a golf club or event organiser that wants to organise a full-fledged 36-flight tournament. Multi Flight makes it much easier for event organisers to coordinate, update, and communicate with their participants. 

Driving Range is designed so that Deemples caters not only to existing golfers but also to new golfers that want to get into the game. Golf is intimidating enough, where it’s tough for golf newbies to find out where to go, what to buy, what to bring, who to go with, what to wear, etc. We didn’t want new golfers to have to go through this alone, hence the creation of the Driving Range game type. Today, golf coaches and academies take advantage of this feature to also create clinics that enable new golfers or even seasoned golfers to have access to golf instruction and golf coaching at the driving range. 

Deemples is helping calculate golf handicaps 

Deemples scoring platform doesn’t allow you to key in your own scores, making it the fairest handicap system available. At the end of your game, you can key in your playing partner’s adjusted gross scores after applying equitable stroke control, but you cannot key in your own scores. Once you have at least 5 scores submitted by others on Deemples, the app will then calculate your handicap index and revise it every time a new score is submitted. This allows you to have a most trusted, peer-reviewed, peer-inputted, peer-approved handicap which you can apply on all your golf games. 

Remember, the Deemples handicap is not sanctioned by any local or international golf association, so it won’t be valid to use for official tournaments. But you may definitely use it for your personal calculations, and hopefully one day everyone will learn to embrace the fairness and methodology of the Deemples handicap system. 

 

Fit Tech & Gadgets, Fitness

Deemples, Southeast Asia’s leading golf startup, partners with global brands to promote golf in Malaysia

Deemples, the region’s leading golf startup, is proud to announce the addition of adidas Golf and W Kuala Lumpur as sponsors for the Deemples Monthly Medal- a golf tournament organised by the startup on a monthly basis. W Kuala Lumpur and adidas Golf will sponsor prizes for these tournaments, which include hotel stays, spa and F&B vouchers as well as golf apparel and accessories.

David Wong, CEO and Co-Founder of Deemples

David Wong, the CEO and Co-Founder of Deemples, welcomes the sponsorships for Deemples’ monthly tournaments, saying, “Having the support of amazing brands like adidas Golf and W Kuala Lumpur for the Deemples Monthly Medals is validation that we’re on the right track with all our efforts. We host these monthly medals to provide an opportunity for golfers to come and compete fairly, regardless of their skill level. That’s what the golf handicap is for, so everyone can play on a level playing field. W Kuala Lumpur and adidas Golf saw that no one in the industry was doing something like this, and they wanted to be a part of it.”

Revitalizing the Malaysian golf industry

The partnership between W Kuala Lumpur, adidas Golf and Deemples is a positive sign for the golfing community in Malaysia. Both brands bring validation, credibility and the strength of brand name to the sport, bringing excitement to the community.

Eileen Fong, Senior Manager at adidas Golf Malaysia, said, “adidas Golf has always believed in supporting the growth of golf and making it accessible to one and all. Deemples has been working in that direction across Southeast Asia as a driving force in revitalising the sport. adidas Golf is happy to work with Deemples in making sure their goals are met so that all golfers can have access to the game irrespective of when and where.”

In addition to sponsoring the Deemples Monthly Medal, adidas Golf is also sponsoring prizes for all competitions organised by the Kuala Lumpur Golfers Club (KLGC) until September 2019. The KLGC is a golf society, which organises 15 games per month exclusively using the Deemples app and handicap system.

Christian Metzner, General Manager at W Kuala Lumpur, shared, “As an avid golfer myself, exercise is a part of my lifestyle and I would like to incorporate some fun and social elements to it, hence the partnership with Deemples. With this collaboration, we want to introduce Golf as something that even the younger generation can enjoy, giving them the energy to look and feel good.”

The Deemples app helps find golfing buddies

Deemples is the region’s “uber for golf”, helping golfers find buddies across five countries in Southeast Asia – Malaysia, Singapore, Indonesia, The Philippines and Brunei. Built with passion, Deemples is helping educate people about the game of golf and building an ecosystem for players, golf courses and brands to grow the sport across the region.

Fitness, Upcoming Events, What's On ?

Move8 Walk-a-hunt Jom Raya Bandar!

16.03.19 #MOVE8 WALK-A-HUNT JOM! RAYA BANDAR!

Journey with someone this Hari Raya! Choose from 3KM, 5KM or 7KM and walk with your family & friends. We’ll challenge your minds with clues throughout the journey with a treasure hunt! Every quarterly edition of Move8 supports a cause. This edition, we’ll be contributing 10% of proceeds from the walk to Exercise is Medicine Society Malaysia and you’ll also be able to sign up to WALK WITH A DOCTOR! The event will be held in conjunction with KL Car Free Morning at the inner city Kuala Lumpur route.

Supported by: DBKL & Multigreen Events
Organiser: GoInternationalGroup.com
Initiated by: AsiaFitnessToday com

To book a slot, visit www.move8.org.

Terms:

  • Tickets sold are non-refundable.
  • Collection of t-shirts will be on 7th & 8th June 2019 from 12pm-3pm at Go International Group Dotcom Warehouse HQ at 90-1, Jalan Bangsar, Kuala Lumpur.
  • Limited to 500 slots only.
Fitness at Work, Men's Health, Non-communicable Diseases (NCDs), Wellness, Women's Health

Stressed out?

A quick dive into what STRESS means, and how you can manage it!

Pressured to perform at school? Managing timelines at work? People handling. Keeping the peace within the family. Everything is interconnected, and there are so many ways in managing and reducing stress in your life. Everyone is different too, so while some people may react explosively, others may simply laugh it off, run a marathon or resort to a quieter method be it through prayer, medication or mindfulness. Stress can arise from anything or anyone who places a high demand or expectation from you.

“Stress, if adapted can motivate us every day in our daily life”, – MYHEALTH

In an article excerpt from Ministry of Health of Malaysia MyHealth website, writers Prof. Madya Dr. Alvin Ng Lai Oon suggests that stress can be good or bad. He writes, “We need stress to survive. Stress, if adapted can motivate us every day in our daily life. Through stressful situations, we develop abilities to adapt, cope and respond to life’s demands. On the other hand, stress is bad when we are not able to manage it properly or when we view it negatively. Poor stress management leads to feeling out of control which in turn will lead to other unhealthy coping strategies,”.

According to a journal by Harajyoti, Dipankar, Lipika and Nabanita (2012) – “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, stress factors were found to be behavioural, psychological and psychosomatic. In terms of behaviour, the study suggests that stress is caused by instability in relationships. The psychological aspects are where stress stems from from anger, low self-esteem, depression where all of it seems to be related to emotional disturbance. In psychosomatic terms, factors such as headache, sleep problems, ulcers and high blood pressure tend to cause stress and pressure. 

In the study, they found that females show often more symptoms in anxiety, back pain, neck pain, appetite and skin rashes. The report also said that there were studies that suggest that the inability to adapt to stress is associated with the onset of depression or anxiety. In one study, two-thirds of subjects who experienced a stressful situation had nearly six times the risk of developing depression within a month of experiencing stressful events. Some evidence suggests that repeated release of stress hormone produce hyperactivity in the hypothalamus-pituitary-adrenal gain and disrupts normal level of serotonin, the nerve chemical that is critical for feeling of well being. Certainly, stress diminishes quality of life reducing feeling of pleasure and accomplishment
and relationship are often threatened. The data was derived from a sample pool of 250 participants comprising of students and post-graduate students.

University of Puerto Rico’s Michael J. Gonzalez & Jorge R. Miranda-Massari (2014) published “Diet and Stress”. Here’s an excerpt from the report:
Stress happens in 3 stages. The first is an initial state of alarm (fight or flight response), which produces an increase of adrenaline. Living organisms can withstand
occasional extreme stress and still survive. The second stage is a short-term resistance mechanism that the body sets up to cope with the problem. The final stage is a state of exhaustion. The exhaustion stage occurs when the body has used up all
its available resources. If the situation is not taken care of, stress can produce long-term damage to the body, including heart problems, high blood pressure, the immune system problems (susceptibility to infections and allergies), skin problems (acne, itchy
rashes, psoriasis, and eczema), pain (neck, shoulder and back), diabetes, and infertility.
Stress affects the whole body.

Musculoskeletal System

When muscles are tense for prolonged periods of time, other reactions of the body promote stress-related disorders. Tension headache and migraine headache have been associated with chronic muscle tension in the area of the shoulders, neck,
and head.

Respiratory System

Stress can make breathing more difficult. For those with asthma or a chronic obstructive disease, getting enough oxygen can become difficult.

Cardiovascular

Repeated acute stress and persistent chronic stress can induce inflammation in the vasculature, especially of the coronary arteries. This is one of the proposed mechanisms associating stress to myocardial infarcts. It addition, it has been shown that the way a person responds to stress can alter cholesterol levels.

Endocrine

Stress affects how the hypothalamus signals the pituitary gland and the autonomic nervous system to secrete the stress hormones epinephrine and cortisol. The hypothalamus stimulates the adrenal glands cortex to produce cortisol and the adrenal me-
dulla to produce epinephrine. This gives the body the energy to run from danger.
In every stressful situation, there is a solution. Finding the root cause is key. In the next paragraph, we share some tips on the best methods in which you can manage stress in your lives. Remember these 3 letters, E, E & E!

Eat

A balanced diet is based on the “Myplate” of the food set. Eating is one of life’s simplest pleasures. Ever head the term “comfort food”? Nourishment for your mental and physical being comes from the food you meticulously plan throughout the day. Keep your food simple, light and nutritious so it’s easily digestible and keep you from feeling sluggish after lunch.

Stressful situations can increase the acid content in our stomach. Makes one think differently when they say “I have butterflies in my stomach”!

Our team had a very insightful read of Diet & Stress by Michael J. Gonzalez & Jorge R. Miranda-Massari, 2014. Citing the report, “…a food industry that provides main staple foods that are additional stressors (refined carbohydrates, excessive animal fats, artificial colours, preservatives, and sweeteners). Unhealthy eating patterns will only result in an increased level in stress, followed by further health problems in the near future if the issues are not resolved. With a healthy eating plan accompanied with scientific supplementation and a proper stress management program, one can overcome stress, prolong one’s life span, and reduce the likelihood of stress-related illnesses,”

“One of the main problems with on-going stress is the depletion of nutrients. The stress response is fight or flight; either action requires lots of energy. Stress utilizes many nutrients for energy production, even if one sits in front of a computer screen all day,”.
“B vitamins are essential for coping with stress, as they are used in most metabolic enzymes. Substances like sugar, alcohol, and caffeine will drain these resources and affect the functionality of the body and the brain. When under stress, the body uses reserve B vitamins,”.
“Foods can help relieve stress in several ways. Comfort foods, like a bowl of warm oatmeal can boost levels of serotonin, a calming brain chemical,”.

Exercise

For busy executives, you could incorporate some exercise into your day, just as though it were an important appointment. We would suggest a less strenuous routine, that would help you work out a sweat but without stressing your body out too much. 

Ed Haynes, founder and head trainer at a gym in Hong Kong shared that exercise itself stresses your body. So it’s not a good idea to pack physical stress on top of an already stressed body. You can read more about it here.

Rest

A really good rest is penultimate. When you get enough rest, your physical and mental condition is calm, balanced and ready to to make right decisions. Heed this advice. It’s been said, good rest is productivity’s best friend.

Here’s a tip from Dr Lim Li Ling, Consultant Neurologist at the Singapore Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Sleep-wake Schedule

Go to bed and get up at about the same time every night and morning respectively, including weekends. Try to have a regular schedule of going to bed and waking up. This will help you to anchor your circadian (“biological”) clock and establish a consistent rhythm of sleep. Read more…

REFERENCES:

  • Stress management by MyHealth. Read more…
  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students by Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

This article was written by AsiaFitnessToday.com editorial team with research by Nabila Azamuddin and Nur Nadiah Yazid, UiTM Sports Management faculty.

Features Malaysia, Fitness at Work, Non-communicable Diseases (NCDs)

Cara pantas untuk mengetahui apa itu STRESS dan bagaimana anda boleh menanganinya!

Tertekan untuk menjadi yang terbaik di sekolah? Pengurusan masa di tempat kerja? Berurusan dengan orang? Menjaga keharmonian dalam kalangan ahli keluarga? Semuanya saling berkaitan, serta ianya mempunyai pelbagai cara untuk menguruskan dan mengurangkan rasa tertekan dalam kehidupan seharian anda. Semua orang mempunyai cara yang berbeza untuk menanganinya, ada yang tidak dapat mengawal rasa tertekan dan mengganggu emosinya, ada juga yang boleh lagi tersenyum walaupun sedang tertekan, ada yang melakukan aktiviti luar seperti berjoging atau menggunakan kaedah yang lebih tenang seperti berdoa, mengambil ubat dan memuhasabah diri. Tekanan juga boleh wujud dalam apa-apa situasi atau daripada seseorang yang meletakkan harapan dan tanggapan yang tinggi terhadap kita.

“Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita,” – Prof. Madya Dr. Alvin Ng Lai Onn, MYHEALTH

Dalam petikan artikel di laman web MyHealth Kementerian Kesihatan Malaysia, penulis Prof. Madya Dr. Alvin Ng Lai Oon mencadangkan bahawa tekanan boleh dilihat dari sudut yang baik atau buruk. Dalam penulisannya lagi ada menyatakan bahawa, “kita perlu rasa tertekan untuk hidup. Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita. Melalui rasa tertekan juga, kita dapat meningkatkan keupayaan untuk menyesuaikan diri, mengatasi dan bertindak balas terhadap keperluan hidup. Sebaliknya, tekanan dari sudut yang buruk adalah apabila kita tidak dapat menguruskannya dengan betul atau kita melihatnya dari sudut yang negatif. Pengurusan tekanan yang teruk akan menyebabkan kita sukar untuk mengawal perasaan dan seterusnya akan membawa kepada pemilihan cara yang tidak baik untuk mengatasi masalah”.

Berdasarkan jurnal Harajyoti, Dipankar, Lipika & Nabanita (2012) “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, faktor tekanan boleh didapati dari 3 aspek yang berbeza iaitu sebagai tingkah laku, psikologi dan psikosomatik. Dari segi tingkah laku, kajian menunjukkan tekanan adalah disebabkan oleh ketidakstabilan dalam hubungan. Dari aspek psikologi pula, asas tekanan adalah dari kemarahan, keyakinan diri yang rendah dan kemurungan dimana semuanya berkaitan dengan gangguan emosi. Manakala, dalam istilah psikosomatik, faktor seperti sakit kepala, masalah tidur, ulser dan tekanan darah tinggi cenderung kepada terjadinya tekanan.

Dalam kajian ini, mereka mendapati bahawa golongan wanita sering menunjukkan lebih banyak gejala kebimbangan, sakit belakang, sakit leher, selera makan dan ruam kulit. Laporan itu juga turut menyatakan bahawa terdapat kajian yang menunjukkan ketidakupayaan untuk menyesuaikan diri dengan tekanan dan ianya dikaitkan dengan permulaan kemurungan atau kebimbangan. Dalam satu kajian, dua per tiga daripada responden yang mengalami keadaan tertekan mempunyai hampir 6 kali risiko mengalami kemurungan dalam tempoh sebulan setelah mengalami tekanan. Sesetengah bukti menunjukkan bahawa pembebasan berulang hormon tekanan menghasilkan hiperaktif dalam tipotalamus-pituitari-peningkatan adrenal dan mengganggu serotonin tahap biasa dan juga saraf kimia yang penting untuk kehidupan yang baik. Sudah tentu tekanan mengurangkan kualiti kehidupan secara tidak langsung dapat mengurangkan rasa keseronokan dan pencapaian serta hubungan sering bermasalah. Data ini diperoleh daripada kumpulan responden sebanyak 250 peserta yang terdiri daripada pelajar dan pelajar pasca-siswazah.

Michael J. Gonzalez & Jorge R. Miranda-Massari dari Universiti Puerto Rico menerbitkan “Diet and Stress” (2014). Berikut adalah petikan daripada laporan itu “tekanan berlaku dalam 3 peringkat. Yang pertama adalah, keadaan penggera awal (tindak balas lawan atau lari), yang menghasilkan peningkatan adrenalin. Organisma hidup boleh bertahan dalam situasi tekanan yang melampau dan masih boleh bertahan. Tahap kedua adalah mekanisma penentangan jangka pendek yang diwujudkan oleh tubuh untuk mengatasi masalah tersebut. Tahap yang terakhir adalah dalam keadaan keletihan. Tahap keletihan terjadi ketika tubuh telah menggunakan semua sumber yang ada. Sekiranya keadaan tidak dijaga, tekanan boleh menyebabkan kerosakan jangka panjang kepada badan, termasuk masalah jantung, tekanan darah tinggi, masalah sistem imun (kecenderungan terhadap jangkitan dan alergik), masalah kulit (jerawat, gatal-gatal ruam, psoriasis, dan ekzema), sakit (leher, bahu dan belakang), diabetes dan kemandulan. Tekanan menjejaskan seluruh badan.

Sistem rangka otot

Apabila otot tegang untuk tempoh masa yang lama, tindak balas badan yang lain menggalakkan gangguan yang berkaitan dengan tekanan. Ketegangan sakit kepala dan migrain telah dikaitkan dengan ketegangan otot kronik di Kawasan bahu, leher dan kepala.

Sistem pernafasan

Tekanan boleh membuat pernafasan menjadi sukar. Bagi mereka yang menghidap asma atau penyakit obstruktif yang kronik, mendapat oksigen yang cukup boleh menjadi sukar.

Kardiovaskular

Tekanan kritikal yang berulang dan tekanan kronik yang berterusan boleh menyebabkan keradangan dalam vaskulator, terutamanya arteri koronari. Ini adalah salah satu mekanisme yang dicadangkan untuk mengaitkan tekanan keinfarksi miokardial. Selain itu, ia telah menunjukkan bahawa cara seseorang bertindak balas kepada tekanan dapat mengubah tahap kolestrol.

Endokrin

Tekanan memberi kesan bagaimana hipotalamus menandakan kelenjar pituitari dan sistem taraf autonomik untuk mengeluarkan hormon tekanan epinefrin dan kortisol. Hipotalamus merangsang korteks kelenjar adrenal untuk menghasilkan kortisol dan adrenal medulla untuk menghasilkan epinefrin. Hal ini menyebabkan badan menerima tenaga untuk lari daripada bahaya. Dalam setiap keadaan yang teruk, terdapat penyelasaian. Mencari punca utama adalah kunci penyelesaian. Dalam perenggan seterusnya, kami akan berkongsi beberapa tips mengenai kaedah terbaik bagaimana anda boleh menguruskan tekanan dalam hidup anda. Ingat ketiga-tiga huruf ini E, E & E.

Eat (Pemakanan)

Diet yang seimbang adalah berdasarkan “Myplate” daripada set makanan. Makan adalah salah satu keseronokan. Adakah anda pernah mendengar istilah “makanan yang selesa”? Makanan untuk mental dan fizikal anda berasal dari makanan yang anda rancang dengan teliti sepanjang hari. Pastikan makanan anda dalam keadaan yang ringkas, sedikit dan bernutrisi agar ianya mudah untuk dicerna serta membuatkan anda tidak akan berasa lapar selepas makan tengahari.

Situasi yang tertekan akan meningkatkan kandungan asid dalam perut anda. Ianya akan membuatkan seseorang berfikir apabila mereka berkata “saya mempunyai kupu-kupu di dalam perut”!

Kumpulan kami mengkaji dengan lebih mendalam mengenai Diet & Stress oleh Michael J. Gonzalez & Jorge R. Miranda-Massani, 2014. Berdasarkan kepada laporan itu,”…. industri makanan yang menyediakan makanan ruji utama yang merupakan tekanan tambahan (karbohidrat halus, haiwan yang berlebihan lemak, warna buatan, pengawet dan pemanis). Corak makanan yang tidak sihat hanya akan mengakibatkan tahap tekanan yang meningkat, diikuti oleh masalah kesihatan yang lebih lanjut dalam masa terdekat jika isu-isu ini tidak dapat diselesaikan. Dengan pelan pemakanan yang sihat disertai dengan suplemen saintifik dan program pengurusan tekanan yang betul, seseorang boleh mengatasi tekanan, memanjangkan jangka hayat seseorang, dan mengurangkan kemungkinan penyakit yang berkaitan dengan tekanan”.

“Salah satu masalah utama dengan tekanan yang berterusan ialah penolakan nutrien. Tindak balas tekanan adalah pertarungan atau penerbangan; sama ada tindakan memerlukan banyak tenaga. Tekanan menggunakan banyak nutrien untuk pengeluaran tenaga, walaupun seseorang duduk di hadapan skrin computer sepanjang hari,”.

“Vitamin B adalah penting untuk mengatasi tekanan, kerana ia digunakan dalam kebanyakan enzim metabolik. Bahan-bahan seperti gula, alkohol dan kafein akan mengurangkan sumber-sumber ini dan mempengaruhi fungsi badan dan otak. Apabila mengalami tekanan, badan menggunakan vitamin di simpanan,”.

“Makanan boleh membantu melegakan tekanan dengan beberapa cara. Makanan yang selesa, seperti semangkuk oatmeal yang panas boleh meningkatkan tahap serotonin, dan menenangkan kemikal otak,”.

Exercise (Senaman)

Kepada eksekutif yang sibuk, anda boleh menggabungkan beberapa latihan dalam rutin harian anda, seolah-olah ia merupakan mesyuarat yang penting. Kami akan mencadangkan rutin yang kurang berat, yang akan membantu anda melakukan senaman untuk mengeluarkan peluh tanpa memberi tekanan kepada badan anda.

Ed Haynes, pengasas dan ketua jurulatih di sebuah gim di Hong Kong berkongsi bahawa senaman itu sendiri yang akan memberi tekanan kepada badan anda. Oleh itu, ia bukan idea yang baik untuk meletakkan tekanan fizikal kepada badan yang sedang tertekan. Anda boleh membaca dengan lebih lanjut di sini.

Senaman dapat mengurangkan tekanan – Photo by Dorothy Castillo

Rehat

Rehat yang cukup merupakan tahap yang kedua. Apabila anda mendapatkan rehat yang cukup, fizikal dan mental anda akan berada dalam keadaan tenang, seimbang dan bersedia untuk melakukan keputusan yang bijak. Sila beri perhatian. Seperti yang dinyatakan, rehat yang baik adalah sahabat yang produktif dimana ianya memerlukan antara satu sama lain.

Ini adalah tips dari Dr Li Ling, Perunding Neurologist di Singapura Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Jadual Bangun Tidur

Pergi ke katil dan bangun pada waktu yang sama setiap malam dan pagi termasuk hujung minggu. Cuba anda tetapkan jadual biasa untuk waktu tidur dan bangun. Ini akan membantu anda mengawal jam circadian (biologi) dan mewujudkan ritma tidur yang konsisten. Baca dengan lebih lanjut…..

Rujukan:

  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students. Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

Artikel ini diatur oleh Nabila Azamuddin dan Nur Nadiah Yazid, UiTM Sports Management Fakulti.

AFT Features, Features Singapore, Fitness

Safety first in sport

Dehydration & overheating during sport

Here’s a checklist on what you can do to avoid dehydration or overheating during sports activities:

  • Bring along your own bottle of drink (save the planet!)
  • Drink sufficient fluids – a sure way to know is to take a peek when passing urine – clear or lightly-coloured urine is an indication that you’re well hydrated.
  • Avoid strong coffee or alcohol as those are diuretics that can cause dehydration
  • Drink about 500ml of water 30 minutes before exercise, 250ml to 500ml every half-hour during exercise and 1000ml after exercise (as a guide, a can of isotonic is about 325ml, but usually contains whilst a standard water bottle capacity is 500ml).
  • Isotonic or sports drinks are also recommended for any activity that lasts more than an hour. Some isotonics also include amino acids and citric acids which help a lot in recovering from fatigue, while some contain sodiums and carbohydrates similar to saline for good sports hydration. Be aware too, that isotonics usually have about 4-8g of sugar per 100ml, and that’s a lot of sugar if you’re just drinking it and not working out.

Understand your Terrain

Sometimes we participate in sports activities that are hosted outdoor in various terrains like rough waters, steep terrain, uneven paths or out in nature. In those types of outdoor situations, you’ll need to suit up according to the terrain and “wear proper protective gear and check that you have taken all appropriate safety precautions”. 

Check the weather report before engaging in the activity – best to be prepared ahead of time, rather than get caught in bad weather. Don’t be shy to cancel, delay or change plans for going outdoors if there are signs of lightning. But if you are already outdoors, be sure to seek the safest possible shelter and wait it out. 

Gearing up with the right equipment

Protective sports gear and well-fitted equipment can help remove the likelihood of injury and harm. Some examples of protective sports gear include helmets for cyclists, shin guards for soccer players and even proper shoes for running or walking.

Photo courtesy: NikkiFIT

Warmups and Cooldowns

“Warm-up and stretching exercises prepare your mind, heart, muscles and joints for higher levels of exertion during a sports activity. They also improve performance and prevent injuries” – according to Sports Singapore on Sports Safety.

There are three ways to warmup, and it should last 5-10 minutes:

  1. Gradually raise your heart rate by pulse-raising stretching exercises like bouncing or jumping on the spot, chest expansions, torso rotations or half jacks. Usually, around 10 reps each.
  2. Static Stretches that involve flexing of the muscle, but don’t do this too long as it may weaken muscles.
  3. Dynamic Stretching to move body parts slowly towards the full range of motion to prepare muscles and joints for higher intensity

Cooldown exercises last around 10-minutes and is meant to safely bring your heart rate and blood pressure levels to a pre-exercise normal level. This also helps to reduce soreness.

Life-saving Skills

First Aid skills are highly important for anyone to have. Accidents can happen anywhere and it’s always useful for athletes to understand how it works.

Visit this website by the Singapore Civil Defence Force (SCDF) Singapore Save-a-Life campaign to learn more about Cardio Pulmonary Resuscitation (CPR). and Automated External Defibrillator (AED) certifications are essential skills that are useful.

This article has been adapted by Asia Fitness Today from contents that appear in Sport Singapore – Sports Safety & Health Check segment.

Fitness at Work

Let’s #Move8, Warriors!

#Move8 fitness movement is set to get 2 million Malaysians off their feet and move it!

It is with great honour that we invite you aboard as a Move8 Warrior for the MOVE8 Fitness Movement by AsiaFitnessToday.com.

#Move8 aspires to get Malaysians to MOVE IT at the workplace, in schools and our neighbourhoods. When you sign up as a #Move8 Warrior, your employees and their families will benefit from group fitness training sessions and fun team activities. It’s proven that fitness activities helps improve workplace well-being, decrease absenteeism, improve productivity and foster stronger relationships. When your employees get active, they’ll inevitably activate your corporate brand values too!

Why are we doing this? Malaysia’s obesity rates are literally killing us! It’s shocking to read about the Economic Intelligence Unit’s report that over 38% of our population above 18 years old obese, and less than 1/3rd of Malaysians have ever exercise, the time is NOW to take action and enjoy life to the full. #Move8 movement activities foster togetherness, teamwork and are good fun!

Hari Malaysia #Move8 Ngajat & Zumba Dance at KL Car Free Morning

Who can join? Anyone. We have designed our programs to suit people from all levels of fitness! Company executives from the boardroom to the factory floor – frankly, everyone and Anyone can move it! When is the right time to get fit? NOW! Know someone we can reach out to? Tell us!


I’m a #Move8 Warrior! Sign me up


VIEW Move8 fitness eventS (click here) and apply promo code: “move8″to get 20% discount. Email us at info@asiafitnesstoday.com if you require further information.
AFT Features, AFT Partners, AFTNews, Fitness, Upcoming Events, What's On ?

FIT World Summit & Awards

Asia Fitness Today Teams Up with FIT Summit

Asia Fitness Today (AFT) is proud to announce their role as a Supporter of FIT Summit, the business forum for health, fitness and wellness in Asia-Pacific. They host Asia’s most influential health, fitness and wellness event in Singapore on 20 March 2019.

The Summit focuses on the future of our industry and on topics all business owners and managers want to discuss; growth, technology, innovation, collaboration, investment, leadership and engagement.

We’ve scoured the internet in search of some very interesting introductory videos and links to the speakers, just so you get to meet them before the summit. FIT Summit speakers include:

Ross Campbell – CEO and Founder, FIT Summit

FIT Summit is the brainchild of Ross Campbell, its CEO and Founder. No stranger to the fitness scene in Singapore, he also sits on the Board of Advisors to FitnessSG – Singapore’s one stop fitness gateway.

For more information visit https://www.thefitsummit.com or contact be@thefitsummit.com. We look forward to seeing you there!

Asia Fitness Today (AFT) community enjoy a 15% discount. To secure your discounted tickets, book online: https://www.thefitsummit.com/register and use the following discount code when registering to receive 15% off: ASIAFITNESS15