Monday, May 21, 2012






The Only Place i Remember About Sandakan. 



 1. Trig Hills. bikin mati ni bukit dia. kalah selekoh n tinggi bukit naik keningau. Kimanis pun kalah ok.haha!
 2. my MANJA INDULGENCE. ma shoulder when i need someone. i miss her much! 

 3. ni minuman paling sedhap d sandakan. nada suda yg paling sedap selain 7-heaven okay. hahaha!


 4. tis ma locker n site. paling kereneb semak n pack. smpi kena sound penyelia. RIP pn Kamariah. Al-Fatihah. 


 5. ni harbour square. Genting Mas Mall la selalu kasi selamat sa dari kelaparan. all the stuf n jajan sngt murah. Serius! teda mall d sabah ne semuarah genting mas. berbaloi2.. eh? mcm ada pula d kota marudu. More Chan ka x silap. aaa.. mcm tu la style2 price dia. so.. dtng sdkn mesti singgah. confirm x rugi. :)

6. bha ni confirm la Operation Theater hospital Dutchess of Kent sandakan. haha! lucu ni lau ingat balik. 

 7. ni ada satu gerai tu dkt genting mas lupa suda nama dia. chinese food n ble la tahan. hihi. every 6.00pm msti nmpk muka kami sini. :p


 8. ni pic taken after stay up smpi 12md.  candid by manja indulgence.


 9. ni Harbour Bistro cafe. asal saturday behambur muka medical sini. know Jey Abdullah from here.


10. last.. ni time sem 2 (2009) convocation senior2..supose kami jadi ajk tapi malar p buat facial Mary Kay.. hahahha! ulung..tapi besh! hahahahha!


this is all about SANDAKAN FREAK!!! :p



Tuesday Tips.
(How To Count ur Own Pulse.) 



Your Pulse and Your Target Heart Rate

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).

How to take your pulse

1.
 Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the below)













2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. 

3. Use a watch with a second hand, or look at a clock with a second hand.

4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.




Check your pulse: _______________ x 6 = ________________
                          (beats in 10 seconds)          (your pulse)


What is a normal pulse?

Age Group

Normal Heart Rate at Rest

Children (ages 6-15)70-100 beats per minute
Adults (age 18 and over)60-100 beats per minute



What is maximum heart rate?

The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate, use this formula:

220 - Your Age = Predicted Maximum Heart Rate

Example: a 40-year-old's predicted maximum heart rate is 180.
Your actual maximum heart rate can be determined by a graded exercise test.
Please note that some medicines and medical conditions might affect your maximum heart rate. If you are taking medicines or have a medical condition (such as heart disease, high blood pressure, or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected.  If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

Target heart rate

You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate. In some cases, your health care provider might decrease your target heart rate zone to begin with 50 percent.
Do not exercise above 85 percent of your maximum heart rate. This increases both cardiovascular and orthopaedic risk and does not add any extra benefit.
Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that match your needs, goals, and physical condition.
When beginning an exercise program, you might need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it.
To find out if you are exercising in your target zone (between 60 percent and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.


AgeTarget Heart Rate (HR) Zone (60-85%)Predicted Maximum Heart Rate
20120-170200
25117-166195
30114-162190
35111-157185
40108-153180
45105-149175
50102-145170
5599-140165
6096-136160
6593-132155
7090-128150
Your actual valuesTarget HRMax. HR