Run Your Best 5K Ever

Whether it's your first or your tenth 5K, why not make it your best race yet? Read on for everything you need to know about training, fueling, and running right in this ultimate training guide...

Get health and fitness tips at Greatist.com

Fitness tips for a bike ride!

1. Get comfy! Saddle and bike comfort is very important as you will be pedalling for at least four hours to complete the ride. You need a good pair of shorts with a padded support and also need to make sure the balance of your weight on the bike between the handlebars, saddle and pedals is right. A good local bike shop will help you with all these things and ask them about buying "chamois cream" for your shorts, which is very important on long rides.

2. Pace yourself. This is important with your preparation for the event and the event itself. Gradually build up your miles on the bike during your preparation phase. During the ride itself remember this is not a race. You will finish strongly if you go a bit easier than you think you need to at the start.

3. Fuel correctly. Eating and drinking are both of the upmost important during a ride of this length and you may need to practice doing this on the bike. If not whilst moving, then remember to take plenty of short breaks to get the food and fluid inside you. Drinking before you a thirsty is very important and eating something small every half hour will stop you getting hunger pangs or worse still running out of energy altogether.

4. Always wear a helmet and do all your practice and preparation rides using the helmet too. It might well save your life one day.

5. Enjoy it! This is the most important part for whenever you get out on a bike. Enjoy the feeling of freedom, the fresh air and the beautiful countryside.

#THROWBACKTHURSDAY - Anugerah Sukan Negara

Pada tahun 1967, rancangan penganugerahan olahragawan dan olahragawati Malaysia telah diumumkan oleh Menteri Kebudayaan Belia dan Sukan, Encik Senu bin Abdul Rahman di Kuala Lumpur.

Ketika mengumumkan rancangan ini di Parlimen, Encik Senu menyatakan bahawa penganugerahan ini bertujuan untuk memberi penghargaan kepada olahragawan dan olahragawati Malaysia yang menunjukkan prestasi yang cemerlang di semua peringkat serta membuktikan semangat kesukanan pada tiap-tiap tahun.

Terdapat dua tahap dalam penentuan pemilihan olahragawan dan olahragawati tahunan yang akan dilakukan oleh badan-badan sukan kebangsaan, Majlis Olimpik Malaysia, penulis-penulis dan pengulas-pengulas sukan.

Tahap pertama akan dilakukan oleh kesatuan-kesatuan sukan yang diperakukan sebagai mewakili kesatuan mereka pada peringkat nasional. Kesatuan-kesatuan ini akan diminta mencalonkan olahragawan dan olahragawati dari kesatuan-kesatuan mereka yang telah menjadi juara dalam sukan masing-masing seperti pemain bola sepak terbaik atau olahragawati terbaik. Pertubuhan Kebangsaan yang layak untuk pencalonan termasuklah, olahraga, badminton, bola keranjang, tinju, lumba basikal, kriket, bola sepak, golf, hoki, ragbi, sepak takraw, renang, menembak, tenis meja dan bola tampar.

Selepas penamaan calon ini, para hakim yang dianggotai oleh Majlis Olimpik Malaysia, Yayasan Sukan Negara, penulis-penulis dan pengulas-pengulas sukan akan membuat pemilihan secara pungutan undi dari kesatuan Sukan Kebangsaan.

Rancangan penganugerahan ini dilakukan pada tiap-tiap tahun, bermula pada tahun 1966. Pemenang menerima replika untuk disimpan kekal dan dihantar keluar negeri untuk mendapatkan latihan lanjutan.

Sementara itu pertubuhan kebangsaan yang menang akan menyimpan tropi olahragawan/olahragawati terbaik selama satu tahun. Pemenang kedua dan ketiga juga menerima anugerah di samping gelaran bagi pemenang tiap-tiap acara sukan.

Untuk permulaan, olahragawan dan olahragawati terbaik tahun 1966 telah dimenangi oleh M. Jegathesan dan M. Rajamani. Mereka telah menerima piala dari sebuah syarikat tempatan.

Pengumuman anugerah olahragawan dan olahragawati Malaysia ini telah mendapat sambutan yang hebat dari semua peminat sukan. la merupakan perangsang dan galakan kepada ahli-ahli sukan negara untuk mertingkatkan mutu pencapaian mereka dalam bidang sukan masing-masing.

The Power Lunch Workout

Maximize a 30-minute session with this multitasking cardio/strength circuit. "Moving quickly through total body movements keeps your heart rate up throughout the session, so you’re burning calories and toning in the most efficient way possible," says Equinox instructor Mark Hendricks, who created the workout and stars in the video, above. Move through the circuit 3 times, resting for 30 seconds between each move and for one minute between each set. Do this routine 3-4 times per week on nonconsecutive days for best results.

1. Power Jump: Begin in a deep lunge, left foot forward, right fingertips on floor, left arm extended behind you. Push off left leg and jump to stand, driving right knee forward, foot flexed, as you swing left arm forward and right arm back. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

2. Renegade Row: Start in push-up position, weight in left hand. Engage abs to stabilize and lift left hand, bending elbow to 90 degrees, then extend left arm back. Bend elbow, then return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

3. Lateral Skaters: Stand with feet together, knees bent, holding weight at either end at chest level, elbows bent. Push off right foot and jump to left, bringing right foot slightly behind left and lowering weight toward floor. Push off left foot to return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

4. Bear Squat: From plank position with elbows bent and tight to sides (Chaturanga), push body back toward heels, bending and rotating knees to right. In one fluid motion, drive body forward back to start, then push body back toward heels bending and rotating knees to left for one rep. Go for 30 seconds.

5. Swing Release: Start with feet slightly wider than hip-width apart, arms extended overhead, palms facing. Bending at waist, release arms behind you as you bend knees and jump. Return to start, then squat, keeping arms straight overhead for one rep. Go for one minute.

6. Dumbbell Rotation: Begin on knees holding a weight at either end in front of you at waist-height, elbows slightly bent. Rotate torso bringing weight towards left hip, allowing head to follow, then rotate right, then left, then step right foot forward on slight diagonal, knee bent 90 degrees and swing weight overhead for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

Bring the moves with you. Download pdf instructions.

Olympic Fitness Tips

Find out here advice from Olympic superstars and tips on how to eat mindfully! so here are our picks: 

Fitness

Learn From These Olympians — Health
Listen to gold medal advice from these sports superstars, from ways to boost energy to the importance of getting enough sleep.

Health

Five Healthy Food Swaps — The Daily Muse
Craving something salty? Try kale chips instead of reaching for the Lays. This, and four other healthy swaps will satisfy any craving without the extra calories.

Blog Spotlight

Mindful Eating — MizFit Online
Reaching for another handful of chips even though you’re stuffed? Here is some sound advice on how to eat mindfully while savoring every bite.

Grab Bag

Shakin' Arms Workout — Tina Reale
Need some new ideas to tone the upper-body? Check out these dynamic moves and supersets to help spice up any fitness routine.

Energy in Sports - Infographic

Body Type & Training Athletes.

How can body shape affect an athlete’s reaction to training and recovery?


We know that every athlete is different. However, when it comes to body types, these differences in shape may determine how your body adapts to high intensity training. Some will argue that it is all common sense, when you carry some extra weight your performance is impacted. However, sometimes having a little extra weight can benefit swimmers and bikers on a flat surface while at the same time being far from beneficial for runners.

A more muscled athlete, known as a mesomorph, is generally not as good as a skinnier (ectomorph) athlete at tolerating high level of speed and lactate tolerance training. It means that the more muscle you have on your body the longer you may need to take recover from the high end efforts. Coaches and athletes will need to be mindful of this when building and designing the training plan.

Body type also plays a role in gender adaptations. Different hormone make ups related to body shape also affect training and recovery. Males for the most part cannot tolerate high intensity training as well as women. This is due to their higher levels of testosterone. Training hard impacts testosterone levels and therefore tends to cause more damage for those with higher level of testosterone. This doesn’t mean that men can’t train as hard as women, again it just means that they need to factor in more recovery time.

Don’t think that women are getting off easy on this. Though female athletes recover faster from hard training since the impact is not as severe on their hormonal balances, the science of body types also has an impact on female tolerance of high intensity training. Females with an endomorph body type (soft and round and gains fat easily) will tolerate higher volume of hard training than females with a leaner mesomorph build (muscled athletes). So they too will have to factor this into recovery time.

In general, athletes and coaches need to know that body type matters in training and recovery. If you are male, or have a more muscular build your body’s systems will be impacted more heavily by high intensity or high volume training. By watching diet and factoring in extra recovery time, athletes will be better equipped to adapt to these types of training sessions.

FREE TRIAL ONLINE DATABASE - SPORTDiscus!

Pleased to announce that, the Sport Information Centre (Pusat Maklumat Sukan) has arranged a three-month trial period of the SPORTDiscus with Full Text.

SPORTDiscus is the most comprehensive, bibliographic database covering sport, physical fitness, exercise, sports medicine, sports science, physical education, kinesiology, coaching, training, sport administration, officiating, sport law & legislation, college & university sport, disabled persons, facility design & management, intramural & school sport, doping, drugs, health, health education, biomechanics, movement science, injury prevention rehabilitation, physical therapy, rehabilitation, nutrition, exercise physiology, sport & exercise psychology, recreation, leisure studies, tourism, allied health, occupational health & therapy, public health and more. 

With full bibliographic coverage, this database includes over 750,000 records with journal and monograph coverage going back to 1800; over 20,000 dissertations and theses and reference to articles in 60 different languages. The content also consists of international references from journal and magazine articles, books, book chapters, conference proceedings and more.

SportDiscus content include:

• Full text for more than 530 journals.
• Full text coverage dating back to 1985.
• Books
• Books Chapters
• Conference Proceedings
• Journal & Magazine Articles.

To access the database, please use contact us. http://search.ebscohost.com/
The trial will be for 3 months (April, May & June 2013) and also be posted on the ISN Official Website so that anyone can demo the product and give their feedback via the Evaluation Form. After the commencement of the trial, if the PMS has received more positive responses, we will consider subscribing to the resource.

Evaluation Form

Your cooperation is highly appreciated.

Thanks.

The most common Sports Injuries - Infogrpahic

BMC Sports Science, Medicine and Rehabilitation launches

There is an ancient link between sports and medicine. Galen, the Greek physician, wrote extensively on improving health through aerobic fitness and muscle tone, and the first Olympic athletes were trained by ancient Greek physicians largely using principles still applied today. The connection between athletics and medicine appears natural.

Renaissance physicians developed a more complex theory of the human body. Exercise physiology moved beyond the realms of training and competition and into academia. By the start of the 20th century, prestigious academic journals like the American Journal of Physiology were regularly publishing articles linking health and exercise. And now, in the 21st century, the importance of exercise in managing health is common knowledge and widely accepted.

With the launch of BMC Sports Science, Medicine, and Rehabilitation – considering manuscripts on all aspects of sports medicine and the exercise sciences, including rehabilitation, traumatology, cardiology, physiology, and nutrition – sports medicine becomes a part of the BMC series.

Research in the field encompasses a wide variety of disciplines. It seeks not only to improve levels of mental and physical fitness and performance but also aims to advance the treatment and prevention of injuries related to sports and exercise, along with improving overall health and nutrition. With the prevalence of obesity rising on a worldwide scale and public health policy aimed at increasing levels of exercise at a population level, the growth of sports science and medicine as a field of research is inevitable.



Deborah Kahn, BioMed Central’s Publishing Director, says:
“This new journal moves the BMC series into an exciting and fast growing field. The broad scope and open access nature of BMC Sports Science, Medicine and Rehabilitation offers authors and readers from a wide range of disciplines a unique venue to serve their communities’ needs.”

BMC Sports Science, Medicine and Rehabilitation incorporates the recently closed Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology (SMARTT) with an expanded scope and Editorial Board. BMC Sports Science, Medicine and Rehabilitation fills its own niche in the BMC series alongside companion journals including BMC Physiology, BMC Musculoskeletal Disorders, and BMC Surgery.

The launch articles reflect the breadth and scope of the new journal and include a study on the ‘Determinants of pain, functional limitations and health-related quality of life six months after total knee arthroplasty’ by François Desmeules et al. and an interview with Section Editor Michael Carmont examining the discipline of sports traumatology research. A narrative review by Emily Churton and Justin W Keogh highlights the constraints influencing sports wheelchair propulsion performance and injury risk.

Per Renström from the Karolinska Institutet, Sweden, said: “The field of sports science and medicine is unquestionably an area with a very high public interest. The transparent open peer review process on BMC Sports Science, Medicine, Rehabilitation provides greater trust in the research you report.”

Please consider BMC Sports Science, Medicine and Rehabilitation - for your future manuscript submissions.