Selamat blog yang dibangunkan khas untuk berkongsi minat, pengetahuan dan pengalaman bagaimana belajar berenang sendiri tanpa guru dan dapat menguasai skill dengan berkesan. Ikutilah pengalaman saya seterusnya...anda juga pasti boleh melakukannya.

Sunday, 25 March 2012

My Rules of Recovery - Andy Potts (Pro Triathlete)

1) Steep a lot of it

I get an average of 11 hours of sleep a night. I know that sounds like a ton, and not many people can pull that off, so try to shoot for eight hours at the least My wife and I used to joke at the end of a hard training or racing day that I was going to bed for the night in the "regenera-tor."

We attributed spe-cial recovery powers to our bed, and when morning rolled around I would be recharged for the demands of a new day.

My top sleeping tip:
sleep with a pillow between your legs. It keeps my body relaxed during the night be-cause I put less pressure on my hips, back and legs.

2) Balanced nutrition

When it comes to what I put in my body, I'm not very picky.
l use food as fuel,with that in mind, my wife (who doubles as my nutritionist) does a fantastic job of making sure our meats are colorful and extremely nutritious. Even though use a few nutrition products to help me recover faster, I firmly believe that a balanced diet trumps any dietary supplement.

I listen to my cravings, including cheeseburgers, choco-late, ice cream, nuts and chips, but try not to overindulge in the temptations.with a great nutri-tionist and chef I still need some help with the holes in my diet use a few supplements with which have had personal experience and success.

If use Power Bar's Ironman Restore drink (gets the right nutrients into my body quickly post-workout),Zone's OmegaRx (reduces inflammation) and First Endurance's MultiV (keeps me healthy).

3) Fresh running shoes

When my Asics running shoes start to break down,I get a new pair to avoid shin splints - or something worse, like a stress fracture.

The best way to test your shoes is to took at the mid-sole (cushion area near your heel) for deep creases.

When you buy your shoes,there are no creases,but as they start to break down, the mid-soles develop lines from the pounding that become deeper,An old pair of shoes can drag out your recovery because you fed so much more of the road or trail when you don't have the right ushioning.

4) Compression gear

Another small but crucial part of my recovery is us-ing compression run-ning socks and CEP's new custom-shaped tights called Clone.

I wear the compression socks when I'm doing a long ride or a long run, for training, but really like the benefits of wearing the socks post-workout for recovery.

I noticed the benefits immediately.Now with clone tights have all the same benefits, but it extends past my knees and all the way up to my hips.

5) Real rest

Rest is not the same as sleep. Real rest takes place when you are not consumed by the ex-ertions of work or the physical toll of train-ing.

Sometimes rest is hard to come by, but Ifs necessary to reach your full potential.
A few years ago, I started taking Sun-days off from training.

It has been the best thing for my body and probably more impor-tantly, my mind.
When the end of the week approaches and I am worn out from train-ing, I focus on Sunday.

My body certainly needs the break, but my mind appreciates it even more.

source: Triathlete_Magazine_June2011

5 Tips for Your Perfect Rest Day

source : Triathlete_Magazine_June2011

Ear Protection for Swimmer

How to Solve Your Swim Problems

source: Triathlon_Plus_Magazine_Feb2012

Eat Your Way to Recovery

source: Triathlete_Magazine_Aug2011

Shoulder Exercise for a Stronger Swim

source : Triathlete_Magazine_Aug2011

Start Your Swim at the Front

source : Triathlete Magazine issued August 2011

Saturday, 17 March 2012

Kelas Asas Renang dan Menyelamat Di Air PERCUMA

Tempat  : Pusat Akuatik Presint 6, Putrajaya ( peta )
Masa     : Setiap ISNIN, jam 8.00 malam hingga 9.15 malam,
Bayaran : RM2 kat Kaunter untuk Bayaran Masuk jee.
Pakaian : Pakaian Renang formal sini 
Anjuran : Aquaputra Putrajaya

-Setiap Isnin kolam renang Precint 6 ditutup untuk maintenance tetapi dibuka hanya untuk program yang tersebut diatas sahaja.
-Sila beritahu pada pegawai bahagian kaunter pembayaran, anda mengikuti kelas "Aquaputra" Cikgu Dollah Said.

Update Kelas:

Kelas : 12/3/2012 (8pm-10pm), 
Kehadiran: 7 orang
-Asas Pernafasan,Apungan badan,Streamline Glide+kick, Asas breaststroke, Scissor kick, Tunda Pelampung Keselamatan, Apungan Air Dalam,Menyelam Search & Rescue Object & Sprint Freestyle

...Best mlm ni Cikgu Dollah turun ilmu.padat dan sendat..Rugi sape tak mai..Jom next week boleh ulang balik pelajaran hari ini.

Kelas : 19/3/2012 (8pm-10pm), 
Kehadiran: 20 orang ++
-Ulang silibus 12/3/12 bagi member yang baru join termasuk 4 puteri duyung. 
-Kelas terbahagi kepada 4 group mengikut tahap masing2. ada yang beginner, intermediate dan advance.
-Member yang advance dipandu oleh cikgu Dollah manakala saya dan 2 orang lagi membantu beginner basic berenang.

Wow ! ramai yang excited dan happening malam ni menghadiri kelas. Hope attendance maintain for the next week.

Friday, 16 March 2012

Hydration and Electrolytes - Impact on Athletic Performance

Muscle Cramps are Symptoms of Improper Hydration and/or Electrolyte Imbalance.

Did you ever get a cramp half way into a bike ride or run? It’s a horrible feeling isn’t it? Not only does it hurt, one often wonders if they will even make it home! Muscle cramps are often symptoms of improper hydration and/or electrolyte imbalance. Whether you are a beginning or elite athlete, proper hydration and electrolyte consumption are essential for health and performance. Below we will discuss electrolytes (what are they?) and the role they play along with proper fluid replacement in athletic performance. The human body has evolved elaborate mechanisms to monitor and maintain water and electrolyte balance. It does this because these are so critical to function. Humans can survive for days without food, but can die within 3 days without water.

Let’s look into the terms and the important issues more closely. The term “Body water” refers to all of the water content of the human body. A significant fraction of the human body is water. The total amount of water in a 70 kilograms human (154 lbs) is approximately 40 liters, averaging 57 percent of his total body weight (Guyton's Textbook of Medical Physiology). So you are more water than anything else!

Key Electrolytes in the Body

Body fluids (water) contain electrolytes. Electrolytes are salts of various types each of which play a critical role in physiology (function) and in athletic performance. The best known salt is so called table salt which is usually sodium chloride (NaCl). When NaCl is put into water the Na and Cl atoms separate into positive and negative ions: Na+ and Cl-. Note that the + or – sign in the superscript denotes that these are positive (+) or negative (-) ions in solution. These charged ions permit water to conduct electricity hence the name electro-lytes. These electrical properties are critically important for such things as heart blood pumping, nerve conduction and skeletal muscle contraction; all things important to the athlete. See also Potassium Natural Food Sources for Optimum Health and Performance

Because of this critical need for proper hydration and appropriate electrolyte balance, the body has a myriad of redundant systems that all function to monitor and maintain hydration and electrolyte balance. For example, the kidneys monitor blood levels and work to keep electrolyte levels in the blood constant. Hormones (such as antidiuretic hormone (ADH), aldosterone and parathyroid hormone) all regulate electrolyte balance. The body performs delicate balancing acts to keep water and electrolyte levels optimal. If blood sodium levels drop too low, the kidneys are stimulated to produce more urine. This restores balance by lowering the amount of water in the blood. If sodium levels get too high, thirst develops, stimulating the person to drink. Hormones secreted in response to thirst cause the kidneys to produce less urine and conserve water. During intense exercise and sweating these systems are taxed and the endurance athlete must sometimes anticipate where the system (body) is heading in terms of water and electrolyte status in order to avoid problems. The take home message here is: If you are thirsty – drink water! Your body is talking to you.

Let’s quickly review some of the main key electrolytes in the body. The recommended daily dietary intake for people is shown in parentheses. Sodium (1-2 grams), calcium (1-2 grams), chloride (1 gram), magnesium (0.4 grams) and potassium (2-4 grams) are the most common electrolytes in the human body. These electrolytes are essential for heart, nerve and muscle functions. They also play an important role in keeping fluid levels normal in different body compartments. Most people get sufficient electrolytes in the foods and drinks they normally consume. However during periods of intense prolonged physical activity there may be a need for additional electrolytes. The body looses electrolytes through sweating and it is eventually important to replace them. One of the main body fluids is blood and its content reflects the required electrolyte balance.

Serum Electrolytes Levels, Sweat Rates

Serum electrolyte levels (serum is the fluid part of blood):

• Sodium ˜ 3.2 grams / liter
• Potassium ˜ 0.16 grams / liter
• Calcium ˜ 0.1 grams / liter
• Chloride ˜ 3.5 grams / liter

One can see that sodium (Na+) and chloride (Cl-) are present in by far the greatest amount in serum (blood). Potassium (K+) and calcium (Ca++) ions are important intracellular (inside cells) ions and in the case of calcium much of it is in bones. Calcium plays a crucial role in muscle contraction (heart and skeletal muscle) as well as many other functions but the body has large stable reserves (the skeletal system) and replenishment is not usually required on a short term basis.

One liter of sweat typically contains about: 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. These values vary widely among individuals but will be accurate to within about +/- 50%. The actual salt lost will depend upon the sweat rate (liters per hour) and the concentration (amount) of salt in the sweat. Ideally one would know these values for oneself, but it is fairly easy to make a good guess based on knowledge of how much you sweat (little vs. a lot) and how salty your sweat is (not very or very). If you have salt stains on your clothes and your sweat stings your eyes, chances are that you have significant amounts of salt in your sweat.

Normal sweat rates can range from 0.75 to 2 Liters/hour, depending on conditions such as temperature, humidity, exertion, clothing, and the degree of heat acclimation of the athlete. A rate of one liter per hour is not uncommon for a runner or cyclist. At that rate, typical electrolyte loss rates by sweat are ~1 g/hr for sodium, and 0.2 g/hr for potassium.

For the most part your body can make up for these losses for exercise up to 1.5 - 3 hrs but beyond that (and in preparation for going beyond that time) electrolytes should be consumed (e.g. starting at about 1.5 hrs). Sport drink companies want you to believe you need them all the time but this is not really the case especially if one eats a balanced diet. For most workouts water is sufficient for the first hour or so. And may not really be needed if one is sufficiently hydrated before and takes care to drink after exercise. For intense exercise at high levels of exertion, glucose based fuel may be needed before this time but not necessarily electrolytes. Note there is often a significant psychological benefit to sipping (especially cool) water during a work out. So drinking water early and often is a good thing.

Electrolytes, Sweat and Humidity

Ever notice how you seem to seat more when it is humid? Well that is an illusion and one to remember. Sweat is the body's attempt to eliminate excess heat through evaporative cooling. When it is humid, sweat evaporation is less effective and the sweat just stays on you and drips off. So you feel sweaty. When it is very dry outside (low humidity), the sweat evaporates quickly. People can get into trouble in a dry environment because they think they don't need to drink because they "are not sweating" but they really are they just don't feel it. The same can happen on the bike when the wind helps evaporate the sweat quickly. So drink up!

Foods and Natural Sources of Electrolytes

A good natural source of electrolytes is from food. Fruit and vegetables, including canned or frozen vegetables like corn, carrots and green beans, are high in electrolytes, as are bread, milk, and fruit. Water with a small pinch of salt (1/3 tsp per liter), sugar (3-5 tsp/liter) and flour added to it will provide electrolytes and energy.

A teaspoon is approximately 5 grams (5000 mg) and for sodium chloride (table salt) about ½ of this is sodium (this is an approximation as a teaspoon measures volume and grams are a measure of mass and every item has a different mass but it is close enough). Most sport drinks sodium at contain ~ 50 mg / 100 ml (0.5 g / liter). So ½ tsp in 2 liters is about the correct amount.

Electrolyte content of some foods (note 100 g is about 3.5 oz)
mg/100g  Na Cl K
Milk 55 100 139
Wheat flour (whole) 2 38 290
Rice (polished, raw) 6 27 110
Potatoes 3 79 410
Carrots 50 69 311
Apricots 0.6 — 440
Dates (dried) 1 290 790
Oranges 1 3 170
Bread (whole meal) 540 860 220
Bananas 1 93 467

Homemade Recipes for Sports Drinks and Energy Electrolytes Gels

Ingredients for Homemade Sports Drinks (1 liter):

• Pure organic fruit juice concentrate (200-240 ml or 8 oz)
• Water or Green Tea (to 1 liter)
• Salt (1/4 - 1/3 teaspoon)

Homemade Energy Electrolyte Gel:

• 7 tablespoons of honey)
• 1 teaspoons of blackstrap molasses*
• 1/8 tsp of table salt

*Molasses contains 1460 mg K / 100 grams but only 37 mg Na. Honey contains even less Na.

Sports Snacks:

Nuts (salted peanuts) and raisins. Raisins have carbohydrates (sugars), and potassium but little sodium. Nuts have protein, fats and sodium. So they go well together.

Bottom Line!

Rule Number One: drink when you are thirsty! The typical endurance athlete needs to consume about 0.5 – 1 liter per hr (20 to 40 fluid ounces) of water, especially for exercise longer than 1 hr. After about 2 hrs if the effort is to continue, one should begin consuming electrolytes, primarily sodium. This can be in the form of a food or drink with at least 250 mg of sodium per 0.5 liter (or about 100 mg per 8 ounces) again with a consumption rate as above. We have not discussed fuel for performance here and that is for another time.

It is often convenient to consume a sport electrolyte drink under these conditions. These drinks contain other electrolytes, such as potassium, magnesium and calcium in the correct quantities. Again these are needed only if you're doing a long workout (more than two hours that will continue) or you sweat a lot. The athlete should replace electrolytes at a rate of 250 to 500 mg per hour and hydrate at the recommended rate of 0.5 – 1 liter per hour. Another way to consume proper amounts of electrolytes is in the form of capsules. These offer similar ratios of electrolyte and should be taken with water.

Quick Facts on Hydration and Electrolytes

• Drink water when you feel thirsty – seems obvious but do it! Your body is talking to you.
• Athletes need about 0.5 – 1 liter of water per hr for exercise longer than 1 hr.
• Electrolyte supplements are not needed within the first 1-2 hrs.
• The RDA for sodium ranges between 1200-1500 mg daily.
• Most athletes lose around 1000 mg (1 gram) of sodium per hour, depending on how much they sweat. You do not and cannot replenish all of this, and attempting to do so may result in gastrointestinal distress, nausea, vomiting, or diarrhea.
• Most sports drinks contain around 20-60 mg of sodium per 100 mL (500 mg / liter).
• One teaspoon of table salt (NaCl) contains 2400 mg of sodium.
• Soups like chicken and vegetable broth are good electrolyte sources.
• Skim or low fat chocolate milk are excellent sport drinks.
• Foods such as watermelon, honeydew, cantaloupe, and other such fruits and vegetables are excellent sources of water, sugar, and electrolytes.
• Nuts and dried fruits such as raisins, pineapple, apricots, plums, figs and apples are all good supplement alternatives.

Paul B. Bennett, Jr. Ph.D., completed his undergraduate studies at the University of Arkansas, earned his Ph.D in Pharmacology at the University of Arkansas for Medical Science and studied the medical sciences at the University of Rochester and Vanderbilt University School of Medicine.
Paul is an avid cyclist! See Paul's 1Vigor Log Calendar.

How Sleep, Rest and Recovery Rejuvenates the Mind and Body

Natural Sleep

When we sleep well naturally (without drugs or pills), we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis. Sleep directly impacts our overall quality of life.

An average of regularly scheduled 8 hours of deep sleep each day is essential to reaping the full benefits of deep sleep. Good quantity and quality of sleep leaves our bodies and minds rejuvenated for the next day. Full sleep enables needed muscle repair, memory consolidation and the release of hormones regulating growth and appetite. Full sleep enables us to be prepared to concentrate, make decisions, and be engaged fully in all our activities.

How Natural Sleep Rejuvenates the Body

Ten Ways Sleep Rejuvenates the Body:

-Blood pressure drops, breathing slows and muscles relax which gives the nervous system an opportunity to rest
-The Growth Hormone and other hormones are released into the blood stream to promote growth and development
-Blood supply to the muscles increases
-Tissue growth and repair occurs including muscle growth and repair
-Energy is restored
-The Immune System is strengthened
-Energy is restored
-Rapid Eye Movement sleep occurs (REM sleep), which accounts for 25% of our sleep, providing energy to the brain and the body.
-Carbohydrates fuel the brain with Brain Nutrition

13 Tips to Good Sleep Naturally

Good sleep is earned. Thirteen Ways to Good Sleep:

-Long and deep breathing sets the stage for the body to wind down to enable falling asleep quickly. See Breathing Technique for Optimum Health and Good Sleep
-Living a life of Integrity, self respect and respect of others enables sleep with a clear conscience
-Living a Simple Life, but a rich life. See How Lifestyle Simplicity Enhabnces Life Quality and Longevity
-Vigorous Exercise for at least an hour a day insures the body will be tired at night
-A day of Hard Work, Stimulation and Challenge
-Setting and accomplishing daily and long term Goals, creates a sense of Peace and Satisfaction when night arrives
-Avoiding negative thoughts and worries
-Sleeping with the Window Open, and
-Sleeping in a cool room is helpful because body temperature drops during sleep. Sleeping too warmly increases the pulse rate which then makes it more difficult for the body to relax enough to sleep soundly
-A cup of Milk helps the body relax and its carbohydrates fuel the brain and provide Brain Nutrition
-Eat healthy foods
-Eat very little within two hours of bedtime
-Sleep in Darkness. Sleeping in complete darkness is important to getting a good night's sleep because darkness increases the production of Melatonin. Melatonin is a hormone produced by the pineal gland in the brain and controls the body's sleeping cycle. Melatonin is believed to cause us to fall asleep faster and sleep better.

Rest and Recovery builds high energy levels for Everyone, especially Athletes

Rest and Recovery helps maintain a high energy level and a high and efficient Metabolism. Effective energy management has two key components. The first is the rhythmic movement between energy expenditure, which can also be called stress, and energy renewal which occurs during recovery. In the arena of sports, we have learned that the real enemy of high performance is not stress, which is actually the stimulus for growth. Rather, the problem is the absence of disciplined recovery. Chronic stress without recovery depletes energy reserves, leads to burnout and breakdown, and ultimately undermines performance. Routines that promote the cycle of stress and recovery build athletic skills and aerobic performance.

Top 6 Recovery Tips
Seek Recovery every 90 to 120 minutes

Chronobiologists (scientists that study the cyclic phenomena in living organisms) have found that the body’s hormone, glucose, and blood pressure levels drop every 90 minutes or so. As a result, overall capacity and energy level is compromised if we do not have a recovery period consistent with the body’s natural stress – recovery rhythm.

Top 6 Recovery Tips

1. Take 15 – 20 minute Power Nap
2. Eat some Nutritious Food
3. Hydrate. Drink milk, water or a natural juice
4. Engage in some brief and different physical activity
5. Change Channels Mentally
6. Change Channels Emotionally

Wednesday, 14 March 2012

Developing a Hydration and Electrolyte Strategy is Important to a Swimmer's Success and Safety

My favorite activity is open water swimming across Lake Washington from Mercer Island to Seattle along the I-90 Bridge, or a swim across the cool and clear waters of Rattlesnake Lake, or the swim leg of a half or full Ironman Triathlon race. As distance swimming can be demanding, I am sensitive to make sure I am fully hydrated and have good electrolyte balance before these swims.

Whether you are a competitive short or long course pool swimmer or a casual or competitive long course open water swimmer, attention to good hydration and electrolyte balance is essential not only to your enjoyment of swimming and peak performance, but also to muscle cramp prevention, health and safety.

One of the biggest threats (and most silent) for swimmers is dehydration. Dehydration is an illness which causes extreme electrolyte imbalances in the body. It occurs when you do not take in enough fluids to replace what have been lost through sweat and urination. While dehydration is a danger during any sport of physical exertion, it is more so during swimming. This is true for two reasons. First, when you exercise, you sweat. When you are in the water swimming, you do not realize that you are still sweating losing fluid. Second, because you are surrounded by water, your brain is tricked to think you have all the fluid you need, and does not signal your mouth and throat to be thirsty.

Hydration, Kidney Health and Swimming Performance

Maintaining good hydration is particularly important to competitive and distance swimmers as the continuity of good hydration is important to kidney health. Our kidneys play two very important roles. First, red blood cell production begins in our kidneys with the production of the hormone Erythropoietin. See Kidney Health, Red Blood Cell Production, Increased Blood Count and Peak Athlete Performance. Maintaining a good red blood cell count will directly impact our athletic performance, aerobic fitness and maximal oxygen consumption capacity(also called VO2 max). Second, our kidneys play a key role in electrolyte balance.

Consistently maintaining good hydration habits will help keep your kidneys healthy and your life vigorous over the long term!

Fluid Intake Requirements for Swimming

We sweat while we swim the same as we sweat while we engage in land related sports and activities. However, because we are in water, we don't notice we are sweating while we swim.

Dehydration can contribute significantly to fatigue and can be detrimental to swimming performance – not only physically, but also mental skills such as focus, technique skills, judgment and decision making can be adversely affected.

Here are some key hydration points to consider:

- In general, to determine how much water you should be consuming on a daily basis, divide your body weight by half. That is amount of water in ounces you should be consuming daily without exercise.

- Two hours before exercise, swimmers should consume 16 fluid ounces (or half a litre) of water or a sports drink to help hydrate them ahead of time.

- Swimmers should always bring a plastic drinks bottle with them to training sessions.
Long-term, moderate to intense activity of 30 minutes or more requires periodic rehydration, such as the 8 fluid ounces (quarter of a litre) every 20 minutes.

- Another measure of adequate fluid intake is body weight. Athletes are recommended to weigh themselves daily prior to training so they can become aware of decreases in body weight due to dehydration.

- Athletes who are down 1-2% in body weight can be assumed to be dehydrated. Performance can suffer when a swimmer loses as little as two (2) percent of body weight as sweat.
Average sweat losses have been estimated at 365ml/hr and 415 ml/hr for female and male swimmers respectively, with sweat losses greater during the anaerobic threshold sessions than aerobic sessions.

-A post swim hydration is important to recovery.

What is the Function of Hydration and Electrolytes?

Our body composition is 66% water. Fluid and electrolyte balance is a major function of homeostasis, which is our bodies ability to maintain its internal environment as it adjusts to challenges and stress. To the extent our bodies are able to adjust to these challenges the state of good health is maintained. Proper hydration and electrolyte balance is important for cellular metabolism, blood flow and therefore physical and athletic performance.

All known higher lifeforms require a subtle and complex electrolyte balance between the intracellular and extracellular fluids. The maintenance of precise osmotic gradients of electrolytes is important. Such gradients affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function.

Electrolytes are molecules capable of conducting electrical impulses and include Sodium (Na+), Potassium (K+), Calcium (Ca2+), Magnesium (Mg), and Chloride (Cl).

Both muscle tissue and neurons are considered electric tissues of the body. Muscles and neurons are activated by electrolyte activity between the extracellular fluid and intracellular fluid. Muscle contraction is dependent upon the presence of calcium (Ca2+), sodium (Na+), and potassium (K+). Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur. See also Potassium Natural Food Sources for Optimum Health and Performance

Foods and Natural Sources of Electrolytes

It is a good strategy to be in electrolyte balance prior to your swim, race or competition! Here is a list of natural food sources of electrolytes to include in your diet the week leading up to your swim.

A good natural source of electrolytes is from food. Fruit and vegetables, including canned or frozen vegetables like corn, carrots and green beans, are high in electrolytes, as are bread, milk, and fruit. Water with a small pinch of salt (1/3 tsp per liter), sugar (3-5 tsp/liter) and flour added to it will provide electrolytes and energy.

A teaspoon is approximately 5 grams (5000 mg) and for sodium chloride (table salt) about ½ of this is sodium (this is an approximation as a teaspoon measures volume and grams are a measure of mass and every item has a different mass but it is close enough). Most sport drinks sodium at contain ~ 50 mg / 100 ml (0.5 g / liter). So ½ tsp in 2 liters is about the correct amount.

Electrolyte content of some foods (note 100 g is about 3.5 oz)

mg/100g                   Na     Cl     K
Milk                          55    100   139
Wheat flour (whole)   2       38    290
Rice (polished, raw)   6       27    110
Potatoes                    3       79    410
Carrots                     50      69    311
Apricots                    0.6     —    440
Dates (dried)              1      290   790
Oranges                     1        3     170
Bread (whole meal)   540   860   220
Bananas                     1       93    467

It's a good idea to take a salt pill with water at the onset of cramping. This might quickly stop the cramping.

Muscle Cramps are Symptoms of Improper Hydration or Electrolyte Imbalance - Other Warning Signs

If your are feeling thirsty, you are already somewhat dehydrated. If you have any of the following warning signs of dehydration, for safety it is recommended you not to engage in long distance swimming in open water or by yourself. The warning signs of dehydration include:

Muscle cramping
Dry mouth
Unclear thinking
Dark yellow urine
Significant weight loss during exercise
Decrease of sweat during exercise

Things to Avoid to Maintain Hydration and Electrolyte Balance

Two days prior to swimming, you will want to avoid caffeine, alcohol and sugars as much as possible as they are natural diuretics (cause dehydration). See How Caffeine Impacts Athletic Performance

Water Conditions Impact Hydration Needs of Swimmers

Once the body starts to become dehydrated, it can’t function at its full capacity and as normal metabolism becomes impaired, your health and physical performance is at risk. Dehydration risks increase during hot, humid, windy and cold weather. Dehydration risks also increase with significant elevation gain and prolonged explosure at higher elevations.

1. Cold Water Hydration. Surprisingly, dehydration is also a cold water hazard. Our body's metabolism is revved up more so in cold water as the body strives to maintain a health core body temperature. More hydration is needed water when swimming in cold water.

The onset of dehydration often times is the cause of hypothermia. Hypothermia is very possible during endurance swimming or long pool sessions in cold or cool water.

2. Warm Water Hydration. The debilitating effects of heat stress on the ability to perform prolonged strenuous exercise are well established. During exercise in a hot environment, a substantial rise in body core temperature is often linked with the onset of fatigue and dehydration. Fluid replacement before and during prolonged swimming in the warm water has been shown to be effective in reducing the elevation of body temperature and in extending swimming endurance capacity. Long swims in a wetsuit in too warm water can cause the body to overheat more quickly.

Recent studies show that ingestion of a cold drink before and during exercise in the heat reduced physiological strain (reduced heat accumulation) during exercise, leading to an improved endurance capacity. Exercise time was longer with the cold drink than with the warm drink, as the cold drink lowered heart rate, lowered skin and core temperature. Drinking cold drinks during exercise also reduced the need to sweat, resulting in a longer sweating capacity.

When swimming in very warm water, the combination of the external heat and the internal heat produced from the exercise, heat within the body can build causing Hyperthermia which is having a core body temperature that is too high. Maintaining good hydration can reduce the onset of Hyperthermia as good hydration enhances sweating which acts to cool core body temperatures.

In 2010, world class swimmer Fran Crippen, 26, died of a heat stroke induced heart attack near the end of the 10-kilometer race off the shore of the United Arab Emirates. High water temperatures were attributed to his death, with several swimmers complaining of dehydration and disorientation.

Many athletic event related cardiac arrests are related to electrolyte imbalance or severe dehydration or heat exhaustion (stroke). See Cardiopulmonary Resuscitation (CPR) is a Life Skill: Learn How to do it!

3. Rough Water Conditions. Rough water conditions including wind, tide and current related water conditions require greater physical swimming output and thus greater hydration needs.

4. Salt Water Swimming and Hydration. There is some belief that swallowing salt water while swimming in the oceans can quicken dehydration because salt water is saltier than your blood. As a result, water will leach osmotically from your circulatory system into the digestive spaces in order to achieve balance by diluting the salty water in your digestive tract. This removal of water from your circulatory system and the tissues it serves will more quickly cause dehydration. I've not seen findings that swimming in salt water by itself will quicken dehydration.

by Ralph Teller

Open Water Swimming - Embracing the Ocean

Open Water Ocean Swimming is an Exciting, Challenging and Enjoyable Sport!

"If you want to swim in the ocean, you need to be prepared for what the ocean is going to give you that day."

When I was young and naive and knew a lot less about the ocean, I didn’t think twice about getting in and swimming, alone, in unfamiliar murky water, even in foreign countries where I knew no one. I've come to appreciate that there is a lot to learn about swimming in the ocean safely.

I love open water ocean swimming. The salt water is healing and there is challenge to the many sea conditions we experience. No swim is the same. Open water swimmers build a healthy aerobic endurance and learn to develop an efficient swimming technique and stoke that is also flexible for the different ocean conditions.
Distance Open Water Ocean Swimming Safety Tips

Here a some important safety tips to consider as a beginner and experienced open water ocean swimmer:

1. Swim with a Group. Swim with a group, or at least one other person. Ideally that person will be about the same speed as you so you don’t have to be stressed about swimming fast enough to keep up. Besides the obvious benefit of this, there is a less palpable feeling of swimming beside your training partners that will make you feel more at ease while you’re in the midst of such an enormous body of water. Plus, when you stop to tread water and look around, you’ll have someone to listen when you say, “Wow! Isn’t this great?!?”

2. Become Familiar with the Water you Swim. Swim in water you ‘know’ or are familiar with. If you are new to ocean swimming, ask around about where the best places are to swim. Local swimmers will know. Ideally the best places to ocean swim will have sandy beaches that make it easy to enter/exit the water, and won’t be known for their strong currents and/or surf. Sometimes the time of year makes a huge difference. Here on Oahu we wouldn’t even think of swimming on the North Shore during the winter because of the world famous surf, but in the summer, it’s typically like a clear calm lake up there and the swimming is the best on the island!

3. Swim within your Endurance Ability. If you’re not confident in your swimming ability, be sure to swim only in lifeguarded areas, and stay out of the ocean completely until you can swim at least 800 meters non-stop and comfortably in a pool. There are no walls in the ocean and in all likelihood it’ll be too deep to stand up, so the only ‘rest’ you’ll get while you’re out there will involve treading water or floating on your back. If you can find one, a kayaker would be great to have along while you’re adjusting to the feel of the ocean.

4. Know about Potential Dangerous Sea Life. It is important to be aware of potentially harmful sea life in your swimming area such as sharks, Orca Whales and jelly fish. Some jellyfish infestations are predictable, like the box jellies that invade Oahu’s south shores about 10-12 days after each full moon. If there are signs on the beach that say, “Warning! Jellyfish!” you might want to find another beach to swim from or just skip it altogether for a few days until they make their way out to sea again. If you’re desperate to swim on a jellyfish day, do it mid-day when the sun is warmest (but wear sunscreen!). Box jellyfish tend to want to be where the water is cooler so as the sun heats the surface of the water, they sink lower. If you’re swimming at a beach known for Portuguese Man-o-War, know that they typically get blown in with the wind, so if it’s a windy day, look carefully on the sand for washed up man-o-wars. If you see some, you might consider skipping your swim that day. Man-o-War tentacles can wrap around you and sting pretty badly. I’ve never known anyone who has been hospitalized by a man-o-war sting, but I’ve personally had some pretty bad ones and they are not fun. It can feel like an electric shock through your whole body and then you’ll end up with itchy welts that can last for several days.

5. Safely Enter the Water. If you’re a confident ocean swimmer, it can be quite fun to swim where there are some waves and swells. The trick to getting into the water is timing your entry right with the shore break. Your best bet is to wait until a white water wave breaks on the sand, then run into the water and dive in as soon as it’s deep enough to do so. Typically, once you’re past the shore break you wont have too many more issues. Though you should be aware that when there is a swell, waves will break when they hit a shallower ocean floor, which isn’t always near the shore. So pay attention to where you see white water waves breaking and know that there will likely be some shallow reef right there. If you’re not interested in getting toppled by the wave or washed up on shallow reef, avoid that area all together. But if you’re up for a little adventure, swim right through it and duck dive under as the wave is breaking (be careful that it’s not too shallow to do this!). Better yet, take a little break from the swim and body surf! Getting out of the ocean where there is shore break can also be a bit tricky. Your best bet is to let a wave carry you in. As the waves are retreating back into the ocean, it can be useless to try to fight against them. Just let them take you out a bit and know that in about ten seconds another wave will come escort you to shore. Let it!

6. Know your Surroundings and Landmarks. Make note of your surroundings and pick something big that will not move for your siting. Mountain peaks, tree lines, pink buildings, and churches with big steeples all make for good siting when you’re ocean swimming. Sometimes swells can get quite large if you’re out far enough and in those cases you might have a hard time seeing anything other than something very large on shore. Also, in most conditions, it's best to complete your swim before the sun sets and certainly before dark!

7. Know the Tides and Currents. Tides have a key impact on ocean swimming conditions. It is valuable to know the local tides for your swimming area. Weather can also impact currents as a strong strom far out to sea can cause unusually strong currents long distances away. .

8. Know the Weather, Weather Patterns, Fog and Winds. As weather conditions play an important role in sea conditions, it is a good idea to know the weather forecast. It is also valuable to learn local typical weather patterns. Winds and fog can be more typical during certain seasons and or during certain times of the day. When it’s windy, if you’re swimming in the ocean, you’re likely going to be swimming through wind chop. When I first moved to Hawaii and started ocean swimming regularly, I found myself quite annoyed that I had to change up my stroke (shorten it) to battle choppy waters. I would get irritated as I would try to breathe but instead got smacked in the face by white water wind chop. I remember specifically one afternoon, about a mile off the coast of Waikiki, complaining to my swim partner about the chop. I was just OVER IT and irritated that I couldn’t just relax and swim. Instead of consoling me, he laughed at me and said, “Then go swim in a pool.” And he was right. Time to stop complaining. I took a look around, at the Waikiki sky line and Diamond Head in the background, fish under my feet and the challenge of the chop and current. That was a defining moment in my ocean swimming career. At that instant I changed my outlook on the conditions and began to embrace them. Bring on the chop! I can swim through it. Learn to relax and enjoy the conditions rather than fight them.

9. Have a Kayak Guide. Whenever possible, it is a good idea to have a kayaker accompany your open water ocean swims. This is particularly important during more rough weather and sea conditions or when taking on a longer distance than usual.

10. Improve and Adjust Technique to Conditions. Open water swimming involves improving and adjusting your swimming technique that best suits the weather and water conditions. To conserve energy and increase speed, ocean swimming teaches us to adjust our swimming technique to become as efficicient as possible in all conditions. Sometimes, the toughest of conditions forces us to utilize our best and most efficient swim technique.

11. Wear a Wetsuit. When swimming in cooler waters or when swimming long distances, it is important to wear a wetsuit to preserve healthy core body temperature. Although swimming, like other aerobic sports, generates internal heat through increased metabolism, being in the water can relatively quickly deplete our body of heat and lower our core body temperature. This is particularly true in cool or cold water and also true when being in the water for a long period of time. Our body's muscle mechanics begin to become impaired as our core body temperature drops. Wetsuits help maintain core body temperature. Also, as we lose much body heat from our heads, wearing a swim cap helps maintain core body temperature in cool waters. Wearing 2 swim caps instead of only 1 goes a long way to preserving body heat. We begin wearing 2 swim caps even before the water is cold enough to require a wetsuit.

Michelle Simmons is an endurance and Ironman Triathlon Coach in Kaneohe, Hawaii with over 15 years of triathlon racing and training experience. Michelle has a BAE from Arizona State University and is an ITCA Certified Triathlon Coach and is USAT Level 1 Certified. Michelle has competed in the 2010 Rev3 Cedar Point Half (won age group), 2010 Ironman Hawaii 70.3, 2009 Ironman Hawaii World Championships, the 2009 Ironman Lake Stevens 70.3 (2nd in age group), the 2009 Waikiki Double Roughwater 7k Ocean Swim (1st in age group), the 2007 Ironman Hawaii World Championships and other cycling, swimming and triathlon events. See Michelles' 1Vigor Log Calendar. Check out her website at Simmons Enduranace Coaching. Email Michelle at:


Tips to be a Good Distance Open Water Swimmer

"Dedication is what you do when no one else is watching." 

Here are some tips to help you become a good distance open water swimmer!

• Find a program you enjoy: Swimming is like anything the more you practice, the better you’ll be. This is why it’s very important to find a program you feel comfortable in and enjoy.

• Get a friend involved. Sports are always easier with friends. Encourage a friend to start swimming with you. It makes training more fun. Friends also help with motivation, especially on days you don’t feel like getting out of bed because it’s to cold. There is also added safety when swimming open water with friends.

• Use the right tools! Finis makes some great tools and equipment for Open Water Swimmers. They have everything, GPS Hydro Trackers, waterproof MP3 players, swimsense monitors and snorkels. Take advantage of this technology and use it. I do!

• All the small things. What separates good swimmers from great swimmers? I believe it’s all the small things. If you want to be a great swimmer you need to get on top of all the small things (e.g. stroke, underwater, nutrition, stretching). There is a quote I really like ‘Dedication is what you do when no one else is watching’ all the small things you do.

• Always have a goal. It’s pointless training without a goal. You should always have something to train for and aim towards. It can be something as small as trying to break 40 seconds for the 50 meters freestyle by a certain time or placing in the top three in your age group at a local Ocean Swim to wanting to win an Olympic goal medal.

• Rest. I think rest is one of the most, if not the most important thing in sport. You can train you ass off day in and day out but if you’re not recovering properly and getting the right amount of rest in-between sessions you’ll never be able to truly train or race at the level you’re really capable of.

• Nutrition. Like rest nutrition sometimes gets forgotten about. Not putting the right food in your body is like putting the wrong fuel in your car, it’s not going to run properly. What I do is eat healthy from Mondays to Fridays but on the weekends I normally eat whatever I feel like.

• Sighting. You need to remember when sighting the more often you lift your head the more energy you’re wasting. The less you lift your head the more likely you are to head off course. This is why I find lifting my head every 5 to 6 strokes works well for me. You ultimately want to be taking the shortest line possible from the start to finish. If you’re in a pack however and are swimming behind someone you don’t have to lift your head at all, just watch the feet in front of you, let them do the sighting for you. Also with sighting it’s only your eyes you need out the water, not your whole head!

• Stroke technique. I’m not the best person in the world to talk about stroke because I’m a rhythmic swimmer (I have a pretty high stroke rate). But a few basic things are length of stroke – make sure you are touching your leg with your thumb at the end of each stroke. If it feels like you are slipping with your pull under the water try moving your hand out a little wider as I find this sometimes helps.

• Knowledge of current and tides. Before every race, especially in the ocean, do a warm up. It’s the perfect opportunity to see what currents and tides are doing. You can feel first hand just how strong they are before you race. If there are life guards on duty you can also talk to them and see what they think. Life guards know the currents and tides better than anyone.

Keep swimming, be safe.-Trent Grimsey

Trent Grimsey is a member of the Australian National Open Water Swimming Team and one of the best open water swimmers in the world. He is currently Australia's highest ranked male open water swimmer on the current FINA Open Water Swimming world rankings. Trent participated in the 2011 FINA World Championships in Shanghai, China and on the FINA 10KM Marathon Swimming World Cup and the FINA Open Water Swimming Grand Prix series.

source :

Monday, 12 March 2012

Menambah Tenaga dan Meningkat Hasil latihan Renang

Bayangkan sekiranya situasi yang berikut adalah rutin seharian anda :-

1. Penat bekerja seharian di pejabat dari awal pagi hingga lewat petang.
2. Tekanan perasaan melayan kerenah pelanggan yang "angin", baran dan mulut #^*&.
3. Dimarahi bos sebab assignment tak siap on time.

Jangan jadikan STRESS dan TENSION ini menganggu minat dan tumpuan anda untuk berenang.
Mungkin anda boleh mencuba beberapa kaedah berikut :-

1) Cas Kembali "Bateri" Anda Walaupun Seketika (pada Hari bekerja)

  Cuba dapatkan 5-10 minit rehat sebelum turun kolam, mungkin duduk di dalam kereta(di parking lot) sambil melayangkan fikiran jauh dari urusan kerja dan cuba lelapkan mata buat seketika walaupun selayang. InsyaAllah apabila terjaga "Bateri" anda akan mempunyai tenaga tambahan dan minda akan segar untuk sesi latihan nanti.

2) Rancang Makanan Anda  2 jam Sebelum Sesi Latihan

  Lebih lama anda berlatih lebih banyak tenaga yang diperlukan. Tenaga=Makanan, Perut yang kosong akan menyebabkan anda cepat keletihan dan kurang stamina. Perut yang penuh pula akan menyebabkan anda cepat semput dan sukar bernafas disebabkan process penghadaman sedang berlaku. Sebaik-baiknya makan kuantiti yang banyak 2 jam sebelum sesi latihan supaya makanan tersebut hadam sepenuhnya dan perut selesa semasa berenang.

3) Makanan Tenaga Segera sebelum sesi latihan..sekiranya terlepas makan berat sebelumnya.
  Anda boleh makan Power Bar snack ataupun apa2 yang sewaktu dengannya seperti Cokelat bar dsb bagi mendapatkan tenaga segera sekiranya terlepas makan tengah hari ataupun tidak berkesempatan makan malam sebelum latihan. Menambahkan lagi tenaga anda juga boleh minum susu dlm kotak yang dijual di kedai2 runcit atau 7Eleven. Yang penting jangan biarkan perut anda terbiar kosong dan rasa pedih semasa sesi latihan..bahayanya mungkin anda boleh kena sakit gastrik kemudian hari.

4) Minum air yang cukup sebelum dan selepas sesi latihan

  Walaupun berenang dalam air kolam tidak bermaksud air dalam badan akan bertambah kerana bila berenang akan berlakunya perpeluhan keluar dari badan tanpa disedari (serap ke dalam air kolam). Semakin lama kita berenang tekak akan merasa kehausan, menunjukkan berlaku dehidrasi dalam badan. Oleh itu elok sebelum latihan minum air mencukupi untuk menghalang keadaan dehidrasi berlaku ataupun anda boleh berhenti seketika dan minum air di tepi kolam ketika sesi latihan.

  Juga penting untuk minum air selepas selesai sesi latihan bagi tujuan mengembalikan tahap air dalam badan mencukupi,jika tidak anda boleh rasa pening kepala ataupun jatuh pengsan sekiranya berlaku kekurangan air yang banyak dlm badan dan tidak diganti segera.


   Mungkin kaedah di atas  dapat menolong anda lebih fokus dan memperoleh hasil yang maksima dari sesi latihan renang walaupun dengan keadaan minda yang lesu dan badan yang letih pada awalnya.
   Persediaan dan perancangan awal dapat menghasil kualiti latihan yang baik dan berkesan dan tidak semata-mata bergantung kepada kuantiti latihan yang banyak sahaja.

Renung-Renungkanlah, Selamat beramal dan Enjoy Berenang.

Saturday, 3 March 2012

AquaLogix - Advanced Dynamic Total Body Workout!

Sakit lutut, pinggang/belakang atau otot sendi yg lain; arthritis, fibromyalgia, berat badan berlebihan menyebabkan anda terpaksa kurangkan atau berhenti lakukan aktiviti yg anda gemari? Atau anda hanya ingin tingkatkan prestasi aktiviti seharian?

Sport Science Lab - Poolwork

AquaLogix pasti membantu! Kelas di Pusat Maritim, Putrajaya; SKDU Intl School dan PTGC, Jln Rawang.

Sila hubungi:
Karolina Wan Hassan Certified Master Trainer, AquaLogix Malaysia: 017-3908166

Friday, 2 March 2012

Boot Camp Teen Building

Berita baik kepada Guru dan Pentadbir Sekolah ( Rendah & Menengah ) yg sedang merancang dan bercadang untuk mengadakan program motivasi pelajar melalui format TEAM BUILDING dgn modul KEPIMPINAN PELAJAR & JATI DIRI AKADEMIK,
Soal BUDGET kita boleh kira semula dan carikan bersama insyaAllah sbg sumbangan group kami yg tidak seberapanya ini di PRO EVENT TRAINING CONSULTANCY

Sempena cuti sekolah nanti untuk pengisian rohani dan jasmani anak2 pembimbing masa hadapan.
Anda boleh melawat kami di :-