Healthy with the Right Sport
ACTIVITIES dense and daily routines to make people do not have time to exercise.Though exercise is needed to support the health of the body.
Busyness is wrapped around a solid routine and unconsciously will reduce the quality of life. Especially busy makes you forget to exercise. As a result, the body does not move actively, decreased metabolism, and reproduction of cells also decreased.
“Another impact is the increased risk of heart disease and hypertension, increase bad cholesterol (LDL) and decrease good cholesterol (HDL), and glucose levels in the blood increases,” said Dicky Ramadhani personal trainer in the event of Pocari Sweat & Balance Active Living Conference in Jakarta , some time ago.
Lack of exercise, continued Dicky, also resulted in a decreased rate of burning calories, so weight will increase, poor stress management, and increased anxiety and depression.
If traced, many benefits to be gained through berolahraga.Di them to build muscle mass and better body shape, improve the status of healthy and fit, increase your metabolism and regulate weight, and avoid stress.
However, how the patterns are good sports so we have a gym (fitness goal)? ”There are steps that need to be performed during exercise,” said Dicky.
At least, there are three exercises that need to be done. The first, cardio or aerobic exercise. The goal is improve the functioning of the heart, lungs, blood circulation, and oxygen.
To berlatihnya, do three to six times a week, with a combination of the tools or without tools. Meanwhile, ranging from low intensity exercise, moderate to high. The second stage, resistance or endurance training. This exercise refers to the use of the load for muscle contraction.
The principle of resistance exercise; weight training does not burn fat and weight training increases muscle strength and metabolism. The benefits to be gained from this exercise is to increase muscle mass so it will automatically increase your metabolism as well. Final stage is to practice flexibility.
The purpose of this exercise is to train the muscles elongate perfectly until the point of pliability hardest. The benefit is to improve the ability of restriction of movement to increase daily activity, lowers the risk of injury to the muscle structure, and enhance the appearance and neural coordination, and balance the whole body muscle.
On the other hand, a sports physiotherapist Ibo Matias said, to avoid boredom, you should choose the sport that suits your interests and personality.
“Not because they follow other people or ordinary people. Why, finally we did not even enjoy, “said medical fitness instructor who once worked with the Indonesian national team football.
Matias reminded to exercise appropriate “Fitt”, which is precisely the frequency, intensity, time, and type. Fitt is the basic formula of exercise is good and true, to provide optimum results. Exact frequency is three to five times each minggu.Intensitasnya 60-80persen of the pulse maximum. Calculating the maximum pulse rate is 220 minus age.
As for time (time), ideally 25-45 minutes nonstop exercise. For type, divided into intensity exercise often and do not need special skills, such as jogging or stationary bike. Meanwhile, the type of exercise with varied intensity, such as aerobics, swimming, and bike nonstatis.
Balance with Body Fluids Fulfillment
Do not forget, during exercise, fluid intake balanced with the appropriate bodies. Body fluid balance during and after activity, regulated by ADH (antidiuretic hormone) and Aldostrone. Both of these substances prevent excessive fluid loss through the urine.
Body fluids is very important for health. Its function, among others, regulate body temperature, keeping the humidity, and metabolism, as well as transport of nutrients and oxygen.
“The fulfillment of these fluids should pay attention to the age, gender, and levels of fat in the body,” said Dr. Zaenal Sofro AIFM, Sports & Circulatory Medicine, University of Gadjah Mada.
Fulfillment of body fluids should pay attention to the age, sex, and fat levels in the body. Cairanbagitubuhbayisebanyak needs 80 percent, in children about 70 percent, and at about 55 percent of adult women. Another adult male that is 60 percent, while the parents or the elderly about 52 percent.
