Mr.Duncan

[15jan14R vbm ultah fz]
[3jan14J vbm] HEALTH&EXERCISE (7) http://www.youtube.com/watch?v=7v4Vbhtx6TM
You know the world of english is a fan & exciting place to be [menjd tempat yg menyenangkan]. I’m so glad you could joint us for another lessons

There is something we take for granted while it is there but miss [kehilangan, merindukan] it terribly [sangat] when it has gone

[5jan14M vbm ultah mami&naim; 12jan14M vbm] In today lesson we will take a look at 2 aspects of our lives. xxxx The other is an activity that we are all encouraged to do but few of us seem to have the time to carry out. In this lesson we will take a look at health & exercise.

When we talk about our health we are actually describing 2 things. First we refer to our health. The way our bodies are functioning.
#How well it is working
#How (well) all the different parts of your body are functioning

Then we refer to our mental health
#How each one of us feels emotionally
#How we deal w/ all the problems in our lives
#How we see other people around us
#How (well) we cope w/ the effects of worry & stress

It would be fair to say that there is a connection between physical & mental health & that they (both) have the ability to affect each other

[7jan14Sl vbm] If you feel tired after any sudden activity such as getting up from the sofa & walking a short distance or feeling out of breath [kehabisan nafas] after climbing a few stairs, then there is a good chance that you are out of shape you are unfit, your health is poor, you are unhealthy.

Prolonged inactivity or situations where you are not moving around much, such as sitting in front of the television, driving a car, or working in an office may lead to you becoming unfit.

The food you eat also decides [menentukan, detemine] how fit you are. Many of us eat far too much [terlalu banyak] food containing fat & sugar such as biscuits, burgers, cheese, chocolate & other types of so-called junk food.

Over time [seiring waktu] you will gain weight [bertambah berat] & become obese. Your blood pressure will rise & your hearth will be put under strain by all the extra body mass. You will find simple activities more exhausting [melelahkan]

[11jan14St vbm] if your healthy lifestyle continues over a long period of time [terus berlanjut u/ jangka waktu yg lama] you run [menjlnkan] the risk of suffering [penderitaan] from diseases such as diabetes & your heart will become weak. Your chances of dying [peluang anda u/ mati] of hearth attack or stroke greatly increase if you are overweight

There are many words connected to exercise such AEROBICS: exercise that makes the heart beat [berdenyut] fast from (through) constant body movement. We call this cardiovascular exerase. BUR: this word is used to express the energy being used up [menghabiskan] during exercise. RECREATION: a general word for any exercise or leisure [waktu luang]activity. KEEP FIT: the act of taking exercise or following a course of exercise routines. WORK OUT [berlatih]: a strenuous [berat, kuat, sibuk] (tiring/melelahkan) exercise session focusing on certain parts of the body, such as the muscles of your arms, legs, chest & abdomen.

There are many types of exercise for the body to perform & which one you do depend on how fit you are & what you are trying to achieve from the exercise. There is light exercise such as walking, stretching or just generally moving about. If you do a job where you are always on the move then you are not only working, you are keeping fit as well.

[13jan14Sn vbm] Then there is moderate exercise. A light jog or a fast walk will make you sweat a little & it will provide a good session [kursus] of exercise to make your heart work & help your joints stay flexible & supple [luwes, lemas]. Then there is vigorous [bersemangat] of strenuous [berat, kuat, sibuk] exercise. This is what really breaks you out into a sweat [benar2 berkeringat]. For example, a long run or jog will really make your body work & you will be able to feel the effects of this exercise immediatelly. You can have (go for/menyerbu, tertarik kpd) a workout [latihan] at gym or health spa (health center).Lifting heavy objects such as weight do not only keep you fit they also help to build up [membangun, memperbesar, memperkukuh] your body

There are many simple exercise for keeping fit & healthy. The most popular one including walking. Yes, just go for a walk. Walk to the end of your street then around the corner, across the field [tnh lapang], up the hill & back down again. Walk in a big circle, around (through) the streets & along the roads. Keep on walking until you arrive back home [tiba kembali ke rumah]…oh you can jog. Jogging is quicker than walking but not as fast as running. You can jog to the end of your street then around the corner, across the field [tnh lapang], up the hill & back down again. Jog in a big circle around (through) the street & along the road. Keep on jogging until you arrive back home [tiba kembali ke rumah]

[14jan14Sl vbm mauild nabi saw] or.. you can go for a run…. oh dear….. running is much faster (quicker) than jogging. It can make you feel very tired. So, run to the end of your street then around the corner, across the field [tnh lapang], up the hill & back down again. Run in a big circle around (through) the street & along the road. Keep on running until you arrive back home.

The way you take care of your health depends on many different factors. The things you put in to your body such as alcohol & cigarette smoke have the ability to affect the way your body functions. Alcohol damages the brain & liver while cigarettes cause damage to the lungs. The combination of both can lead to many forms of cancer. The phrase [ungkapan]’ smoke & drink yourself to death [ungkapan merokok & minum sampai mati] [wafat, kematian] is a very true one [sangat benar sekali]

[15jan14R ultah faidz] Besides taking regular exercise you must also ensure [memastikan, menjamin] that you are getting enough rest [km mendptkan istrirahat yg cukup]. For example, by making sure that you are getting plenty of sleep every night [dengan memastikan bahwa Anda memperoleh banyak tidur setiap malam]. The sleeping process allows your body to unwind [beristirahat, mengaso] mentally while at the time [sementara pd waktu itu], recharging you physically.

one…two…three…it’s okay. I’m just excercising my word-power… please yourself [menyenangkan diri]… Believe it or not, it is possible to exercise too much. You can do too much exercise. If you work out [menghabiskan, berlatih] too often or try to push your body too far then you run the risk [menanggung resiko] of causing damage to your muscles & joints. It is better to do a little over a short time, rather than a lot over a long time [selama waktu yg lama]. Esp if you are not used to taking exercise. Just one hour exercise per day should be enough to keep you feeling fit. If you ever find yourself feeling any paint of dizziness [pusing] during exercise then you should stop. For most people, daily moderate exercise w/ a once or twice [sekali atau dua kali] weekly workout [latihan] will be sufficient. Remember! overdoing [berlebihan, me-lebih2kan] exercise can just as bad as not doing it enough.

There are many sports activities that can give you a vigorous [bersemangat] workout & help keep you fit such as badminton, foot ball, squash, tennis & volley ball. Another great activity is swimming which is good for giving you a relaxing all-over body workout as you float [mengapung, mengambang] (& more) in the water without all that tiring [melelahkan] muscle strain [tekanan, ketegangan,kejang, keseleo].

There has never been a time when the issue of health has been such a hot topic. Our hectic [sangat sibuk] lifestyles [gaya hidup] & the need for that magic quick fix from a burger or a bar of chocolate has lead to an ever-growing [yg tumbuh terus-menerus] proportion of us becoming unhealthy. Eating less & exercising more are both easier said than done [mudah diucapkan dp dilakukan].

[16jan14K vbm] But just like anything, a habit can be changed or broken [kebiasaan dpt dirubah atau rusak]. W/ a little determination [tekad] & willpower [kemauan kuat, tekad], it is possible to change the way you live [cara hidup anda] & keep in shape [memelihara kesehatan badan]. Just an hour a day, for a walk around the block or a couple [bbrp] of workout sessions per week at the local gym can help you stay as fit as a fiddle [anda tetap segar bugar, biola]

That’s better…. going out on a fine day for a spot of exercise [tempat latihan] is the best way (of keeping) to keep your body in good condition. Of course you don’t always have to do something strenuous or tiring to say fit. Taking a brisk [cepat, lincah] thirty minute walk at least once a day is a great way to stay in shape [unt tetap bugar]. If the weather is not good, then you can walk up & down the stairs in your home a few times [bbrp kali]. The important thing is to work your body & tire [melelahkan] it out a little.

That is all from me for today. Stay healthy & happy until the next time we meet. This is mr.duncan in England saying thank you for watching me, teaching you & of course ta-ta for now
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[17jan14J vbm] STRESS&WORRY (8) http://www.youtube.com/watch?v=-sZOc-jB2cw

In this lesson we will take a look at 2 negative parts of our lives [life, kehidupan] which can occur at any moment. Both of which have the ability to cause us [menyebabkan kita] varying degrees [ber-beda2] of misery [penderitaan, kesedihan], upset [gangguan] & even sickness[penyakit]. In today’s lesson we will take a look at stress[ketegangan] & worry [kecemasan, resah].

Life [kehidupan] these days seems to be getting [menjd] more hectis [sangat sibuk, tied up]. I don’t think I can handle this.

[18jan14St vbm; ke undangan dr yuyun p.umar] It all seems too much for me… what will I do?.. how will I cope [mengatasi]?.. so many problem. It’s all too much for me.I can’t take this pressure any longer [lagi]. I need a break [istirahat]. Make it all go away [pergi, hilang].. please!

The word “stress” relates to physical or emotional pressure that we experience everyday of our lives. Although for us the stress is bearable [ dpt ditahan]. However, there may be times when you feel as if [se-olah2, spt] you are under too much pressure from your daily life [kehidupan]. This is when stress becomes a problem. You may have many things on your mind & you constantly worry about them. The stress can be both physical & mental. Prolonged stress can lead to ill health [kesehatan yg buruk] both physically & mentally. The most common side effect of stress is anxiety [kegelisahan, was2]. Too much stress over a long period of time can lead to physical & psychological problems.

The word “worry” means to continually think about something, over & over again [ber-kali2]. Something concerns you [ s/ yg menyangkut anda]. There is something on your mind which is making you unhappy. Worry is a negative feeling & it can make you feel miserable [sedih] for a long period of time. The things we worry [kuatir, mencemaskan] about vary [ber-ubah2, meragam]. Maybe you are unhappy at work [ditempat kerja] or perhaps you are afraid of losing your job. Maybe there is a problem w/ a relationship [perhubungan, persaudaraan, saudara].

[19jan14M vbm] Perhaps you are worried [cemas, risau] about where your life is going. The biggest worry is that of survival [kelangsungan hidup], which leads us to the most common worry of all….money.

There are many times during the day when you may become stressed [tertekan] & feel tense [tegang]. You may be in a hurry to get somewhere. You could be late for an appointment. You may have just missed your bus or your car may have broken down. The bad attitude [sikap] or behaviour [tingkah laku] of another person can wind you up. All of this things can likely to make you feel frustrated [kecewa] & annoyed [kesal, marah]. Stress comes from the anger [kemarahan, kedongkolan] you feel & the anger comes from your stress. In other words, they feed [memberi makan] each other.

[21jan14Sl vbm] There are many words connected to stress, such as anxiety [kegelisahan]: the physical feeling of stress. You feel anvious [cemas, gelisah]. Nervousness (nervous) [kegugupan]: the feeling of stress & worry [kekuatiran]. Trouble [kesusahan, kekacauan]: you feel bothered [mengganggu] & troubled [menyusahkan] by stress [ketegangan]. Difficulty [kesukaran]: the feeling of being unable to cope [mengatasi]. Distress [penderitaan]: the feeling of panic & upset from stress. Panic: to lose control of your feelings usually resulting in some sort of outward [ke luar, kelihatan, dunia bendawi] reaction, such as sudden movements & vocal sounds such as screaming [teriakan]

[25jan14J vbm] Pressure: the combined feeling of all the different types of stress. You feel under pressure. Trauma: damage cused by physical injury [cedera, luka] or mental stress. To feel distressed [tertekan, merasa menderita]. Strain [tegang]: the tiredness [kelelahan] or pain [sakit, nyeri] caused by too much work or mental pressure. You are under strain. Tension: the pressure caused by stress, which can have a physical effect on the body. Worry: one of the main causes of stress.

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