Is Personal Trainer (PTr) necessary?

In a world of technology where information are at fingertips, human touch in almost every field are less required, including in fitness/health related field. People did not find that personal trainer (PTr) necessary as they can get all the information and technique to do exercise through internet without the needs of guidance from expert. Are you thinking the same?

Evidence Base

A study by Storer et al. (2014), shows that it is necessary to get PTr to have an optimal effect on health-related fitness rather than training along. Men aged 30-44 are selected as participant and divided into two groups. Members of a single Southern California fitness club were randomized to exercise with a PTr administering a non-linear periodized training program (TRAINED, N=17) or to self-directed training (SELF, N=17). Both groups trained 3 days per week for 12 weeks. The results shows TRAINED individuals have better results in dual-energy x-ray absorptiometry (DXA), 1-RM muscle strength test, leg power test and aerobic capacity compared to SELF individuals. They conclude that "members whose training is directed by well-qualified personal trainers administering evidence-based training regimens achieve significantly greater improvements in LBM and other dimensions of fitness than members who direct their own training". 

Link:  Effect of Supervised, Periodized Exercise Training versus Self-Directed Training on Lean Body Mass and other Fitness Variables in HealthClub Members.

Health-related fitness

In order to call yourself fit, you must have 5 health-related fitness components. According to American College of Sports Medicine (ACSM), the 5 components are : 1) cardiovascular endurance, 2) body composition, 3) muscular strength, 4) muscular endurance, 5) flexibility. All these components are obtained through regular exercise and physical activity. To obtain an optimum results, the right frequency, intensity, duration and technique are required (ACSM, 2009). To use the combination of these entire principal, guidance from expert, which in this situation is PTr, is required. It is not something that you can learn in a day through internet.

The misconception

Malaysians are keen to have desired body shape and control their weight, but they did not realize that body composition is just one of the health-related fitness component. With this misconception, there are a lot of parties take advantage from it, hence so called "fitness/healthy supplement" are born, and many "short-cut" technique been introduce so that people can be in a good shape, but they forgot the elements of "healthy". In addition, they are harming their body from the inside without them knowing it.

As a conclusion, there are many principles of exercise must be followed in order : 1) to do no HARM to your body, 2) to obtain OPTIMUM RESULTS from exercise, 3) to enjoy a HEALTHY life in a right way. 

Abdul Hadi bin Ruslan
2014

Khasiat daun seledri (celery)

Daun seledri yang berbatang panjang ternyata mempunyai khasiat tersendiri dari sudut kecantikan. Antaranya, untuk kesihatan rambut selain membantu anda yang mempunyai masalah tidak selera makan.

Jika anda mengalami masalah tubuh yang terlalu kurus dan kurang selera makan, anda boleh mencuba jus seledri. Caranya mudah, kisar daun seledri dan tapis, kemudian ambil airnya. Campurkan dengan sedikit madu untuk memberik aroma. Amalkan minum jus seledri untuk membantu mengembalikan selera makan selain berkhasiat untuk kesihatan.

Untuk penjagaan rambut pula, anda boleh cuba cara berikut:
- Ambil segenggam daun seledri segar, basuh dan potong kecil.
- Tambahkan sedikit air dan ramas daun seledri hingga hancur dan keluarkan sari patinya.
- Basuh rambut terlebih dahulu. Kemudian sapukan ramasan daun seledri tadi ke seluruh rambut dan lakukan urutan lembut. Biarkan beberapa minit sebelum dibilas.
- Ia bukan sahaja membantu menyuburkan dan menghitamkan rambut, tetapi juga mengatasi masalah kegugura rambut.

8 Choc's Fact

Almost everybody loves this snack,and maybe your one of the fans.But,instead of it's tempting taste,there's some fun facts that you should know abaout chocolate..

1. Gods' Food

According to history,chocolate was first found 1000BC by the Olmecs,at Mexico.On the moment,chocolate was only being drink.Chocolate was produced from cocoa,or in Latin theobroma cocoa,means "God's Food"(makanan para dewa)

2. Happy feeling

Eating chocolate can make you happy because choc contains phenylphylamine that will secrete by your brain when you're in cloud 9.Phenylphylamine also produced serotonin and endorphin that will makes you relax.No wonder choc can be a good antidipressant.

3. Biggest Choc

According to Guiness Worl Book of Records,the biggest choc ever made weighed 2,513kg or about 2.5 tonne. It was produced by Elah-Defour United Food Company at Turin,Italy on March 2000.

4. Pet Killer

It seems it's have different effect on pet,especially dogs.In exessive amount of choc can kill a dog,because it contain theobromine that can cause shock to a dog,than can cause a death (to a dog i mean,huhu)

5. Can Keep Whole Year

An interesting about choc is,if your stored it in closet,it can still be eaten in next 12 month..And if you keep it ini refrigerator,it can be kept forever,for real..But of course dark choc will become lighter a bit..

6. Good anti-oxidant

Choc,especially dark choc that contains little sugar and milk is a good antioxidant.In fact,it has more anti-oxidant compare to fruits like blueberry,strawberry and spinach. So,choc can prevent heart attack,but in relevent amount..

7. Melt in your mouth

Have you ever ask yourself,why choc melt in your mouth?The answer is simple.Choc will melt at temperature above 33 celcius degree, and our body temp is 37.

8. Little caffein

A lot of people avoid choc,thinking that it contains caffein..But,the fact is it only contains small amount of caffein..In every 100g choc,theres 7mg of caffein,the same amount in decaffeinated coffee..A cup of cuppy have 20 times higher caffein..

So,from now on,you can have your choc back..But always remember,200g of choc a day is enough..More than that,you'll be suffering from heart disease,obesity,and many more..Be wise..