Panduan Senaman Semasa Menghadapi Lockdown COVID-19 PKP1.0 & PKP2.0 & PKP3.0

[abangpower]

Assalamualaikum amigooos! Sempena covid19, aku yakin ramai kaki senam outdoor & gym teragak2 samada nak teruskan atau senam di rumah saja. Aku dh stop kayuh bskl tapi masih senam di rumah spt bodyweight cardio & full body workout dgn dumbell.


Bagi mereka yang ingin teruskan sessi senaman semasa pandemic coronavirus Covid-19 ini, berikut tip keselamatan dan amalan Kevin Zahri

1. Jika kurang sihat atau ada sebarang simptom jankitan coronavirus COVID-19, sila hindari dari menyertai mana-mana program, sessi atau tempat semanan yang melibatkan orang lain. Self-quarantine jika perlu dan dapatkan rawatan dan pemerikasaan doktor secepat mungkin.
2. Anda sihat dan sertai group training? Pastikan anda jarakkan diri dengan rakan senaman yang lain.
3. Semasa bersenam, elak apa-apa sentuhan dengan rakan senaman anda, termasuk lah partner workouts, body contact sports dll.
4. Elak sentuhan muka sepanjang sessi senaman dan pakai facial mask jika sesuai.
5. Jangan kongsi tuala dengan orang lain.
6. Elak salam tangan atau high-five setelah sessi senaman selesai. Also elak selfies di mana kedudukan anda dengan rakan terlalu rapat.
7. Online! Untuk program-program berkumpulan seperti Jom Kurus, sesuaikan keadaan dan alih aktiviti kepada online coaching, live video streaming, live chat, whatsApp video dan lain-lain.
8. Elak mass workouts seperti larian, fiesta senaman, senam aerobik besar-besaran di mana sukar untuk anda mengawal keadaan.
9. Jangan kongsi air minuman atau makanan dengan orang lain.
10. Cuci tangan dan gunakan sanitizer terutamanya selepas selesai sessi senaman.

 

[abangpower]

Dibawah antara Video panduan senaman di rumah waktu covid-19

 

[abangpower]

RISIKO PERGI KE GYM WAKTU COVID-19;

The risks in going to the gym during the coronavirus pandemic, explained by experts

What gyms should do and are doing to help keep clients safe during the coronavirus pandemic.

Update March 16, 2020: Since this article was published, the coronavirus outbreak has escalated in the US and New York in particular. Both Barry’s and Peloton have closed their studios. And in an email to some of its New York City members, fitness center Equinox said one of its patrons had tested positive for Covid-19, the disease caused by the novel coronavirus.

As the experts we consulted said, spread of the virus makes visits to the gym, and all social interactions, riskier. Follow the guidance of local health and government officials concerning social distancing, even if gyms remain open.
New York Gov. Andrew Cuomo has announced that gyms and casinos in New York, Connecticut, and New Jersey would be closing at 8 pm ET.

Around 20 minutes into a group boot camp fitness class at the Upper East Side location of boutique workout studio Barry’s Friday morning, each one of us was ushered out of the room, like kids in a fire drill. Our instructor, Michael Pugliese, shooed everyone out while he and the cleaning staff grabbed disinfectant wipes and spray; then they began wiping down the entire sweaty room — from benches, mirrors, weights, and treadmills to the floor.

Six minutes later, we were let back in and allowed to continue with the workout.

The mid-session cleaning break, extra sanitizing wipes and hand sanitizer in each studio, and shortening all classes by 10 minutes to give staff 20 minutes to spray down and clean the room, are just some of the changes Barry’s has implemented in light of the coronavirus pandemic. And according to public health experts, Barry’s intense cleaning is the type of measure all gyms and boutique fitness classes should be taking.

In light of the coronavirus, we’ve learned how to wash our hands for 20 seconds, memorized what percentage of alcohol is necessary in hand sanitizer to kill the virus (at least 60 percent), and analyzed every informational blast — social distancing, canceled events, transmission guidance — released by public health officials.

But while guidelines from health officials are helpful and awareness about the coronavirus is valuable, it’s difficult to figure out which aspects of daily life we should change and which ones we can maintain in order to have some semblance of normalcy in our lives. With all the information out there, it feels as though we are simultaneously being told to brace for the worst and to keep calm, carry on, and try to live our lives as normally as possible.

For the millions of consumers worldwide that have helped make gyms and boutique fitness into a $94 billion industry, according to statistics from the International Health Racquet and Sportsclub Association, it is part of our lives. Fitness is therapy, exercise, and a de-stressor, which is why in these times of uncertainty, it’s a go-to.

Granted, if worse comes to the worst, I fully understand that putting a hold on the gym is a no-brainer. And in the grand scheme of things, clearly, not being able to go to the gym isn’t so dire.

But to get a better understanding of where things stand in the middle of the coronavirus outbreak — barring any further escalation — I asked public health experts and officials specializing in transmission and cleanliness protocol for the best practices for going to the gym. And that includes whether we should be going at all.

Going to the gym means taking precautions like wiping down all your equipment
The CDC and the WHO recommend several basic measures to help prevent the spread of Covid-19:

• Wash your hands often for at least 20 seconds.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Clean and disinfect frequently touched objects.
• Stay home when you are sick.
• Contact a health worker if you have symptoms; fever and a dry cough are most common.
• DON’T touch your face.
• DON’T travel if you have a fever and cough.
• DON’T wear a face mask if you are well.

Guidance may change. Stay informed, and stay safe, with Vox’s guide to Covid-19.
Sweat is a constant at gyms and fitness classes. Every piece of equipment you touch has been touched by someone else’s sweat. And it’s even more so when you do the math of how long gyms have held on to their equipment, multiplied by the number of people in and out of a gym in any given hour, afternoon, day, or year.

So is coronavirus-laced sweat a possibility? Can the illness be transmitted through our buckets of sweat?

“As a respiratory virus, sweat isn’t generally a transmission route, though contaminated skin and hands can be,” Dr. Tara Smith, a professor of epidemiology at Kent State University, told me over email. “Think more about how you might touch your nose and then touch equipment, or cough on a hand and touch equipment, than about the sweat itself.”

The possibility of the virus living on weights or mats makes the gym a risk for transmission. The precise risk of Covid-19 coronavirus infection from surfaces is not yet known, but gym-goers, SoulCyclers, and Barry’s Bootcampers, should wipe down all the surfaces they’re touching with an approved disinfectant. They should take on that responsibility even if the gym or facility cleans the equipment as well.

“I study MRSA (a bacterium that can survive on surfaces) so I always wipe off equipment both before and after using it because you never know if the person ahead of you did a good job, but now is a good time to be extra careful about thorough cleaning,” Smith told me.

Smith also recommends distancing yourself from fellow gym-goers. This may mean doing something as simple as not going during the gym’s busy hours (usually before and after work), but those hours might be different given the pandemic. It also means no high-fives or handshakes at the gym.

But maintaining the recommended six feet of social distance from others is all but impossible in sold-out group fitness classes where bikes and stations are planted next to each other. Smith says to consider that before booking.

The experts maintain, however, that fitness studios and gyms aren’t any more or less hazardous than any other social setting we might place ourselves in — that is, barring the virus rapidly escalating and dependent on case/transmission rate in your area.

Gyms are not any more risky than “anywhere else where you would be touching things and in somewhat close contact with people — but as the virus is spreading, all of those activities are becoming increasingly risky, especially if you are in a group that is likely to be more severely affected by Covid-19,” Smith said. “I think individuals may want to consider any aspect of how they go out in public during these times, both for themselves and the rest of their community, particularly vulnerable individuals.”

But the most important thing public health experts have stressed over and over applies to everyone and everywhere, including the gym: Stay home if you’re not feeling well.

“The biggest thing right now is to stay home if you’re sick,” Dr. Saskia Popescu, an infection prevention epidemiologist and biodefense researcher, told me. “If you’re well, try and practice social distancing and basic infection control measures. This means don’t go to the gym if you’re sick. If you’re well and want to work out, try to avoid larger group classes, wipe down your equipment with disinfection wipes, before and after use, use hand hygiene frequently, and avoid touching your face.”

Gyms and group fitness studios like Barry’s and SoulCycle are adapting stricter cleaning routines. But some are shutting down for now.

Barry’s decision to require a break mid-class to disinfect the room seems to be the type of “stepping up” that Smith stresses. I also noticed the studio had new sanitizing wipe dispensers, and hand sanitizer in addition to hand soap in the restrooms. Barry’s also said it would cut the number of spots in each class by half beginning Monday, allowing its clients to maintain a safe distance from fellow bootcampers.

A spokesperson for the company told Vox that it would “continue to follow all CDC and Department of Public Health guidelines, and will follow best practices as they are released.”

Barry’s newsletter to its New York City clients.

SoulCycle, the expansive and ubiquitous spin class company, has also taken measures like removing the hand weight section from its classes, per a statement issued on March 12. Usually, SoulCycle classes involve an “arms” series, in which cyclers take a break from pedaling to perform bicep, tricep, and shoulder exercises. Those are now eliminated.

The company also said it, too, was ramping up the availability of disinfecting wipes and hospital-grade cleaning solution. On Friday, SoulCycle sent an email to its riders saying that it would cut class sizes in half — a move that seems to be in line with the guidance of social distancing.

National gyms like Equinox and Crunch have also stepped up efforts, sending emails to clients about hygiene practices and promising to step up cleaning efforts with detailed information as to what they plan to do.

There are also online classes, including Peloton and its vaunted bike. In Beijing, online fitness classes have become trendy as officials there have urged civilians to stay inside and curb their social gatherings during the coronavirus outbreak.

For some gyms and group fitness studios, though, the best practice was shutting down. Chelsea Piers, a fancy gym and fitness facility with outposts in New York City and Connecticut, has closed through March 31, 2020. Rowgatta, a New York City-based fitness class that combines weightlifting and rowing, has temporarily shut down.

“We must do our part to protect our staff and to keep our Athletes safe,” Rowgatta said in an email to its clients. “In a time when there is a lack of clear direction from authorities, we must do what we can to lead and contribute to the wellbeing of the community in which we live.”

Similarly, Barry’s has temporarily shut down international locations in Italy, Sweden, and Norway, and has promised to waive cancellation fees for clients.

In light of these closings, improvements, and cleaning measures being taken, I asked Smith and Popescu what are the most important things gyms should be doing to protect their clients.

“I think they should be stepping up the cleaning they’re doing of all equipment in order to minimize the risk of transmission from weights, machines, mats, and also doorknobs and other surfaces,” Smith said. “We all know that some gym patrons are just terrible at doing this, so gyms should be extra vigilant to do so. Remind clients to spread out as much as possible in fitness classes, and emphasize hand-washing.”

Popescu offered similar advice.
“Gyms should be really reinforcing that people should not be there if they’re sick — both employees and clients — and providing ample opportunity for hand hygiene (reminders are great), and disinfecting wipes for equipment,” Popescu said, explaining that sanitizing wipes and disinfecting really help.

“I also encourage people to really be mindful of not touching their face and take some breaks for hand hygiene,” Popescu added. “If you’re in a fitness class, try to do one with a smaller group of people in a more open space, so you can all have about three to six feet between you. This is a great time to use the fitness apps and home gyms!”

RUJUKAN - https://www.vox.com/2020/3/13/21178261/coronavirus-risks-gym-barrys-soulcycle-quarantine

 

[abangpower]

oorait amigoossss, aku nk workout di rumah.. slamat berforum! lps workout aku nk mandi pi kerja dlm 10am nanti yihaa!

 

[Syedz]

oorait amigoossss, aku nk workout di rumah.. slamat berforum! lps workout aku nk mandi pi kerja dlm 10am nanti yihaa!

bateri kereta tu buat dumbbell ker?

 

[penhitam]

aku sekarang layan heavy jump rope..biasa buat +- 2000 kali lompat .. tapi setiap 200-300 lompat aku selang dengan weight workout pakai Tower 200..

 

[dloanman]

oorait amigoossss, aku nk workout di rumah.. slamat berforum! lps workout aku nk mandi pi kerja dlm 10am nanti yihaa!

Gilo ekau Jang. Bateri keto pun ekau angkat buek senam. Kecut telor den tengok.

 

[kopirait]

Exercise at home using various safe, simple, and easily implementable exercises is well suited to avoid the airborne coronavirus and maintain fitness levels! Try some of these home workouts!

#LetsGetFit #FitMalaysia #KBSWAHCHALLENGE #StayAtHome

 

[abangpower]

bateri kereta tu buat dumbbell ker?

Ya buat dumbell, tapi sbb aku dh tua & sendi2 dah longgaq, aku boleh buat 4-5 reps aja 1 set

fyi aku pakai 2 bateri kreta & pasang besi utk buat ala2 barbell

 

[abangpower]

Salam pagi ahad amigosss.. aku baru lps warm up, jog setempat dlm 10min, streching & la ni nak stat buat full body workout with weights

jadual workout aku hampa bleh tengok sini ==> https://carigold.com/forum/threads/sihat-di-usia-40an-jom-kongsi-tips-di-sini.571804/page-50

update foto dibawah setup workout aku hari ni, selamat workout amigosss!