Jog at Mengkuang this morning. Feel putting on weight after 6 six days attending sports management at Olimipic Sports Hotel at KL. Now the time reduce some weight.

May Be sch holidays and some more Sunday, Lots of ppl there. 

Tips For Jogging

Breathing Style For Jogging

The right way to breathe is mostly what feels comfortable to you at your pace. Some say that it’s best to inhale through your nose and exhale through your mouth, but it’s very difficult to keep this going at a higher pace or higher mileage – your body soon needs a high intake of air and your nose is not capable to delivering such a high dosage, so at higher paces it’s best to breathe in with your nose and mouth in combination to allow for a maximum intake of oxygen.

Alternating Between Jogging And Brisk Walking

As a beginner, since your body is yet to adapt to the rigor of running, it’s best that you alternate 2 minutes jogging with 5 minutes of walking. You can steadily increase the number of minutes you jog and reduce the number of minutes you walk, so that in a couple of weeks you are doing 5 minutes of jogging and 1 minute of walking. By the fourth week your body should feel adapted to jogging so you can do a steady 20 minute jog without any break for walking (of course it’s important that you always start your jog with 5 minutes of walking for warm up, no matter how veteran you become at your running skills).

What Is The Best Time To Jog?

Not all of us have the liberty to pick and choose our work out times, and usually mornings seems like the safer bet because there are no guarantees what surprise appointments pop up for the evening. However, early morning is not the best time to exert your body because the muscles are cold and all the bodily functions are at their lowest efficiency, add to it the fact that your body has not eaten in the past 10 hours or so and hence has lower energy levels. If you are jogging early in the morning, it’s highly important that you spend at-least 15 minutes warming up your muscles (preferably by doing some slow walking and a few squats) and doing some basic stretches. An advantage of jogging in the morning is that your body’s metabolism gets hiked up for the day, ensuring that you burn calories more efficiently from your meals.

If you have the independence to choose your workout timings, the best time to jog would be towards between 5-7 pm. During this time your body temperature is at its highest, your muscles are warm, your body has higher energy levels (from your breakfast and lunch) and your lungs are functioning at a higher efficiency. You naturally feel more alert and aware, so it’s easy to motivate yourself at this time than early in the morning when your brain is sluggish. Since your muscles are far more supple at this time of the day, you can exert yourself towards higher intensities without running the risk of injury (as you would early in the morning).

Should I Eat Or Drink Before I Jog?

If you are jogging in the morning, just have a few ounces of water 30-45 minutes before the jog. Most people don’t feel hungry when they wake up, but if you do feel hungry you can have a light snack of fruits or fruit juice, an hour before jogging. It’s quite uncomfortable to jog with food digesting in your stomach, but since fruits usually just take 15 – 20 minutes to move out of the stomach they are the best food option prior to a jog.

It’s best to avoid drinking a lot of water just before the jog because it can lead to cramping. Always drink up 30 minutes prior to jogging. Also make sure you relieve your bladder, and bowels, just before you head out for the jog, there is nothing more uncomfortable than running on a filled bladder or an uncomfortable bowel.

Once you start running for more than 20 minutes, it’s best to have some water on the go. Carry a 500 ml plastic water bottle with you, and drink up a few ounces of water after the 20 minute interval. If you are running for 45 minutes or more you might have to consider drinking some sports drinks like Gatorade to compensate for the loss of minerals through sweat. Replenish your body with plenty of water after the jog (if it’s more than 45 minutes be sure to have a sports drink). Instead of gulping down a lot of water in one go (which might make you feel nauseated), make sure you drink at a slower pace over a period of 5 minutes.

Jom...jogging

selepas berkursus 8.00am hingga 530pm..

Some Notes to share. ..Mengenai konsep pengurusan Sukan. Want to attach some notes but dont how...only now how to insert pic. Still need some times to explore how to use this blog. Thanks a lots to En Zahari to teach us to creat this blog..


Pengenalan kepada Pengurusan Sukan

Definisi Sukan

• Aktiviti fizikal yang dibentuk dengan sempurna, dikawal secara rasmi dan peserta yang terlibat dalamnya adalah bermotivasikan ganjaran atau luaran (Coakley, 2009)

Pengurusan

• Aktiviti berkaitan dengan mengkordinasikan, mengintegrasi dan menggunakan sumber organisasi (manusia, kewangan, fizikal, informasi atau teknologi dan teknikal)bagi mencapai objektif yang spesifik . (DuBrin Ireland & Williams 1989)

Pengurusan Sukan

• Aktiviti yang berkaitan dengan mengkordinasikan sumber manusia dan bahan yang terhad, teknologi yang relevan serta situasi luar jangkaan bagi menghasilkan perkhidmatan sukan yang berkesan (Chelladurai, 1994)

Pengurusan sukan wujud dalam dua bentuk :

i.Pengurusan sukan adalah satu bidang usaha profesional di mana wujud pelbagai karier pengurusan yang berkaitan dengan sukan.

ii.Pengurusan sukan merupakan satu program persediaan akademik, profesional yang ditawarkan di institusi pengajian tinggi sebagai satu bidang yang wajib.

Fungsi-fungsi Pengurusan
a. Merancang

• pemikiran logik berasaskan matlamat dan mengambil keputusan mengenai apa yang perlu dilaksanakan bagi mencapai objektif organisasi

• satu proses digunakan oleh pengurus  bagi memilih dan mengenalpasti matlamat yang bersesuai dengan kemampuan organisasi dan plan tindakan yang perlu digunakan bagi mencapai objektif 

• dibentuk lebih awal mengenai apa yang perlu dilakukan.

• Thinking in advance:
• mengenai apa yang perlu dilakukan
• bagaimana melakukannya
• siapa yang perlu dilakukan
• bila sebaiknya sesuatu perkara dilakukan
• masalah yang perlu dihadapi dan cara mengatasi 
• kaedah yang perlu diambil untuk mencapai matlamat organisasi

b. Mengelola

• mengagihkan tugas / tanggung jawab kepada orang bawahannya berdasarka kepakaran, kebolehan, senioriti dan keperluan bagi memastikan perancangan dapat dijalankan dan matlamat organisasi tercapai

• satu fungsi di mana keseragaman dan kombinasi sumber-sumber manusia, fizikal dan kewangan adalah diberi penekanan dan keutamaan dalam menghasilkan keputusan yang diperlukan.

• Langkah-langkah mengelola:
• kenalpasti aktiviti
• mengelolaan aktiviti melalui unit kecil atau jabatan
• mengklasifikasikan autoriti
• kordinasi antara autoriti dan tanggung jawab

c. Mengarah

• mentadbir dan memastikan tugas diselesaikan pada masa yang ditetapkan dan mematuh polisi dan dasar.

• memotivasi bawahan dan memandu arah bawahan bagi mencapai matlamat organisasi

• memberi inspirasi keapda pekerja untuk melaksanakan yang terbaik di samping menyelaraskan matlamat pekerja supaya bersesuaian dengan matlamat orgranisasi.

d. Mengawal

• prose membentuk dan melaksanakan mekanisme serta pemantauan ke atas prestasi organisasi bagi memastikan objektif organisasi tercapai.

• beberapa jenis kawalan pengurusan:
• delegasi
• memberi tanggung jawab kepada pekerja untuk menyelesaikan sesuatu tugas
• membenarkan pekerja membuat keputusan tentang tugasan yang perlu dilaksanakan.
• penilaian
• mengumpul dan menganalisis informasi secara teliti bagi tujuan membuat keputusan
• cth:penilaian prestasi pekerja, penilaian keberkesanan program, penilaian kejayaan pasukan...
• pernyataan kewangan
• menunjukkan apa yang dibelanjakan, bagaimana dibelanjakan
• antara pernyataan kewangan yang digunakan ialah helaian imbangan (balance sheet), pernyataan pendapatan dan pernyataan aliran keluar tunai
• pentadbiran prestasi
• memberi tumpuan kpd prestasi keseluruhan organisasi
• meliputi proses organisasi,  program utama, prestasi pekerja
• semak semula prestasi - berbincang dengan pekerja sejauh mana matlamat tercapai dan bagaimana boleh tercapai..
• pekerja diberi ganjaran apabila mencapai piawai prestasi

Kemahiran dalam Pengurusan Sukan
 a. kemahiran teknikal
 b. kemahiran kemanusiaan
 c. kemahiran komunikasi
 d. kemahiran membuat keputusan
 e. kemahiran konseptual

Kemahiran teknikal

• keupayaan dan pemahaman tentang satu aktiviti khusus, terutama melibatkan kaedah, proses, prosedur atau teknik
• jurulatih atau pengurus perlu mempunyai pengetahuan tentang sukan berkenaan dan mempunyai pengetahuan tentang undang-undang dan peraturan sukan yang diceburinya.
• Menyediakan belanjawan, 
• Merancang jadual pertandingan
• Merancang dan menyelia latihan
• Mengurus pejabat
• Menilai program dan aspek keselamatan

Kemahiran kemanusiaan

• keupayaan bertindak sebagai ahli pasukan dan membangunkan usaha kerjasama dalam kalangan ahli pasukan yang dipimpinanya.
• kemahiran ini merangkumi aspek-aspek perhubungan awam, memahami diri dan orang lain, keupayaan untuk bekerja dengan orang lain secara baik.

Kemahiran komunikasi 

• keupayaan menyampaikan idea kepada orang lain secara jelas dan berkesan.
• komunikasi yang berkesan melibatkan penghantaran dan penerimaan mesej serta mendengar untuk memahami apa yang disampaikan oleh atlet.

Kemahiran membuat keputusan

-terdapat 4 langkah membuat keputusan

   i. mengenalpasti masalah

• mengimbas iatu memantau keadaan semasa untuk mengesan tanda-tanda akan timbul masalah
• masalah yang perlu diberi perhatian
• maklumat dikumpul untuk memahami keadaan dan mengetahui punca masalah

  ii. mencari alternatif penyelesaiaan

• mencungkil idea-idea dari orang lain/pemain sebelum membuat keputusan
• menilai sama ada cadangan penyelesaian, pernah digunakan dan adakah ia berkesan atau tidak
• jika tidak berkesan, cara penyelesaian yang lain perlu dicari

iii. menilai dan memilih alternatif

• keupayaan menimbang tentang kebaikan dan keburukan cadangan penyelesaian berkenaan dengan mengambilkira soalan-soalan berikut:
• adakah ia realistik?
• adakah ia boleh diuruskan?
• apakah akibat penyelesaian (kebaikan dan keburukan?)
• apakah kemungkinan ia membantu mencapai tujuam yang diharapkan?

iv. melaksana dan memantau pilihan penyelesaian

• mengenalpasti langkah-langkah yang perlu diambil dan seterusnya melaksanakan langkah-langkah tersebut.
• pemantauan penyelesaian perlu diadakan secara berterusan supaya kesan langkah pelaksanaan boleh dikesan.

Kemahiran Konseptual

• Kemahiran seseorang untuk melihat suatu usaha secara menyeluruh. 
• Seseorang juga harus memahami hubungan antara fungsi-fungsi yang berlainan dan bagaimana satu fungsi mempengaruhi fungsi yang lain.
• Berkeupayaan berfikir secara abstrak, memupuk idea dan memahami organisasi secara keseluruhan.

Perancangan

Berkemampuan memandang ke hadapan, mempunyai pemikiran logik dan berkeupayaan dengan baik.

Pengendalian

Pembahagian bidang kuasa, tugas dan penyediaan struktur.

Kakitangan
Pengambilan pekerja mengikut keperluan

Pengarahan
Bimbingan yang disediakan dan proses membuat keputusan

Koordinasi
Jalinan perhubungan antara kakitangan dalam penyelesaian masalah.

Anda mungkin juga meminati:

• Konsep Utama Pengurusan Sukan
• Jenis Pengurusan Sukan
• Pengurusan Kecederaan Sukan
• Pengurusan Prasarana, Alatan dan Pasukan

Menghadiri Kursus Pengurusan Sukan Tahap I di Hotel Olympic Sports KL 18 Nov- 23 Nov 2012.

Start Running

Improve Running Running Workouts Getting Fit Walking Plan Circuit Training Military Running Marathon Running Tips Swimming Workout Health Benefits of Losing Weight

Running is very good for your health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety. Most importantly for many, running is a good way to lose weight and generally get fitter. Regular running and jogging is a good way to improve your health and fitness. You do not need to become a marathon runner to benefit greatly from running. Many people are concerned about long-term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.
Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness. It also speeds up the digestive system and can help to relieve digestive problems. Many people who live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.

Does jogging help you to lose weight?

Jogging makes you burn fat and thereby helps to lose weight. In addition to increasing metabolism, jogging is an effective way to burn more calories, which helps you lose weight. If calories consumed in food are less than calories spent during exercise and other daily activities, you will lose weight. It is impossible not to! Many people have learned how to lose belly fat by starting a running program.
Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, but a running program can really help to cut down on the last of your stubborn fat. The key is to think long-term and always work on your fitness. Change can take a long time to come but the end result it much improved fitness and strength which makes maintaining a healthy weight so much easier.
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight. As you develop your running you need to ensure that you are eating well, so read up on some nutrition advice for runners.


Read more: http://www.motleyhealth.com/fitness/health-benefits-of-jogging-and-running#ixzz2Ckim5lrP