Jakarta, CNN Indonesia –
Have you exercised today? Even though it’s the weekend, you shouldn’t miss sports. But don’t mention mopping, washing dishes, sweeping, washing clothes as part of Sports You today.
“That does not include sports, but physical activity,” said sports health doctor Michael Triangto when contacted CNNIndonesia.com.
“The question now is whether the brother who pulls the rickshaw is already exercising? No, because there is no training program. Unless the becak brother has been training after pulling him, he trains the pedicab speed because he wants to take part in a rickshaw race.”
Michael revealed that there is a fundamental difference between physical activity and sports. Physical activity is a form of muscle work that requires energy, such as sweeping or mopping. While sport is defined as physical activity with a certain program.
“So, in essence, what distinguishes the two is the program of activities that follow FITT.”
FITT stands for frequency, intensity, time, and type.
The frequency (frequency) of physical activity that can be classified as sports is the one that meets the requirements to be done 3-5 times a week for at least 30 minutes.
“With a note that the movements must be repeated and over a long time.”
While the intensity or intensity must be done with light to moderate intensity. Ideally the movements are calculated using a calculation of 50-70 percent of the maximum pulse rate.
“If the goal is to maintain heart health, to maintain heart health, the heart rate must be 100-140 per minute,” he said.
“A healthier heart after regular exercise is characterized by a slowed heart rate. Before exercise, the resting heart rate is 90 beats per minute, regular exercise, after 1 month the heart rate drops. Slower rate but the volume of blood pumped will be more, so the heart works more efficiently. “
While the sports rules according to the FITT requirements are carried out for at least 150 minutes a week. With a calculation of 3-5 times a week for at least 30 minutes.
And for the type or type rule, exercise is divided between aerobic and anaerobic.
“For a healthy heart, exercise must be aerobic, if you want to add anerobics, you have to do it with basic weight, such as push ups or lifting weights. “
“In addition, the type of exercise must also be seen according to the goal. If you want to lose weight, don’t exercise up and down stairs. Because this can cause leg injuries.)
To make it easier to do, Michael suggests doing simple exercises at home during the coronavirus PSBB.
“There is research from Fukuoka, brisk walking back and forth to the wall is enough to improve fitness. Provided there is intention.”
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