Working from morning to night make a person do not have much time to exercise. They also took the exercise at night. However, many still wonder whether exercise in the evening is good for health or not.
The specialist sports, Andi Kurniawan said, actually very good exercise done in the morning where the air is fresh and the sun. However, if it is not time to do it in the morning, sports in the afternoon until the evening was not a problem for health.
"Those that baseball was the sport in the morning, at night would be much better than no exercise at all. Now, a lot of the sport, running night in Senayan, that baseball is a problem," Andi said in Jakarta on Friday.
Andi said, sports night is not advised too late or disrupt sleep. This may affect the quality of your sleep. Finished exercising, you should not go straight to bed. Give a pause of about 1 to 1.5 hours from the time of exercise and sleep.
"exercise at night should also be the first heating. Then when finished cool down and stretch. Do not go straight to bed," said Andi.
Andi explained, exercise is recommended in adults for at least 150 minutes within five days or 30 minutes per day. If there is plenty enough time, exercise should be carried out in stages in one day. For example, 10 minutes morning and the rest in the afternoon, evening or night.
According to him, there is no time limit for how long should a person exercise at night. In principle, appropriate exercise capacity and body condition. If not used to exercising, start with mild physical activity. Most importantly, do not let yourself move on. A time was doing physical activity or exercise every day for a healthier life.
Why you should not ignore warming up in gym
Not wanting to cut the exercise time in gym, a lot of people who spend time warming up, or warmed briefly. In fact, heating and cooling is also important to prevent injury and cramping and soreness post-exercise.
Like a machine, after a long time not used, the muscles of the body can also be "cool" and stiff. Well, the heating is quite important to prepare the body to be used to move, the muscles became more flexible.
According to Dr. Michael Triangto, sports medicine specialist, warming up and stretching should be done in light capacity. "If excessive heating it causes injury to the joint," he said when met at the launch of isotonic drinks Sporade in Jakarta.
He explains, warming is enough for 5-10 minutes before exercise intensity light. Meanwhile, for the more severe exercise, warm up about 10-15 minutes.
Some of the benefits that can be obtained with a proper warm up are: increase in body temperature, increase blood flow and heart rate to prepare the workings of the heart and vascular system, as well as reduce any cramping and soreness in the muscles.
In addition to heating, do not forget to cool down to restore normal blood flow. Ignoring the risk of cooling also causes muscle cramps.
Muscle cramps caused by excessive use of muscles, dehydration, muscle kink, or be in one position for a long time. Athletes who are too tired and dehydrated when exercising in the heat also often experience muscle cramps.
"Cramping was a sign of dehydration. Excessive fluid deprivation without adequate fluid intake will cause electrolyte deficiency is needed in the body, "says Michael.
Like a machine, after a long time not used, the muscles of the body can also be "cool" and stiff. Well, the heating is quite important to prepare the body to be used to move, the muscles became more flexible.
According to Dr. Michael Triangto, sports medicine specialist, warming up and stretching should be done in light capacity. "If excessive heating it causes injury to the joint," he said when met at the launch of isotonic drinks Sporade in Jakarta.
He explains, warming is enough for 5-10 minutes before exercise intensity light. Meanwhile, for the more severe exercise, warm up about 10-15 minutes.
Some of the benefits that can be obtained with a proper warm up are: increase in body temperature, increase blood flow and heart rate to prepare the workings of the heart and vascular system, as well as reduce any cramping and soreness in the muscles.
In addition to heating, do not forget to cool down to restore normal blood flow. Ignoring the risk of cooling also causes muscle cramps.
Muscle cramps caused by excessive use of muscles, dehydration, muscle kink, or be in one position for a long time. Athletes who are too tired and dehydrated when exercising in the heat also often experience muscle cramps.
"Cramping was a sign of dehydration. Excessive fluid deprivation without adequate fluid intake will cause electrolyte deficiency is needed in the body, "says Michael.
How to eliminate the hidden fats inside your body
Duke University announced, if exercise is one of the most effective ways to eliminate fatty deposits, even to the most hidden though. The study, published in The Journal of Physiology is headed by physiologist Cris Slentz, PhD.
Slentz and his team conclude, when we rarely exercise, the process of formation of fat on the inside of the stomach more quickly occur. When in fact, with only moderate intensity exercise, we can cut down the fat layer. Therefore, one can imagine what happens if we do regular exercise, fat-burning fat even more and more and more slender waistline.
"If we begin to realize this, it is actually very easy to have a proportionate body. It all starts from our minds and this is the only control our weight, "Slentz convincing.
Slentz then explained, another name for the inside of the body fat is visceral fat. He circled around the stomach. These fats will burden the work of our vital organs so that no adverse effects were diverse, ranging from heart problems to diabetes type 2 or commonly referred to as the metabolic syndrome. "Metabolic syndrome is a collection of diseases that occur as a result of our belly fat."
And if we think of belly fat that causes metabolic syndrome is only experienced by people with obesity, then you should start thinking twice. Because, Slentz find facts, thin people can have a pile of fat. Only, many people do not really notice because it is deep enough in the stomach.
Thanks for reading..
Slentz and his team conclude, when we rarely exercise, the process of formation of fat on the inside of the stomach more quickly occur. When in fact, with only moderate intensity exercise, we can cut down the fat layer. Therefore, one can imagine what happens if we do regular exercise, fat-burning fat even more and more and more slender waistline.
"If we begin to realize this, it is actually very easy to have a proportionate body. It all starts from our minds and this is the only control our weight, "Slentz convincing.
Slentz then explained, another name for the inside of the body fat is visceral fat. He circled around the stomach. These fats will burden the work of our vital organs so that no adverse effects were diverse, ranging from heart problems to diabetes type 2 or commonly referred to as the metabolic syndrome. "Metabolic syndrome is a collection of diseases that occur as a result of our belly fat."
And if we think of belly fat that causes metabolic syndrome is only experienced by people with obesity, then you should start thinking twice. Because, Slentz find facts, thin people can have a pile of fat. Only, many people do not really notice because it is deep enough in the stomach.
Thanks for reading..
The impotance of warming up before exercise
Exercise gives great benefit to the health of the body. However, if not careful, it can actually make injury to our body. Risk of injury most often occurs during exercise. Therefore, needed proper preparation and warm up before exercising to avoid sprains.
Doctors Marganda from Omni Hospital Alam Sutra, Tangerang, said there are two things to consider when exercising. First, the physical preparation before doing exercise.
Preparation was able to perform adequate heating. "Warm up before exercise aims to relax the muscles to prevent cramps," said Marganda.
In addition to avoiding cramps, muscle relaxation can also facilitate the movement of the body as well as the launch. Just so you know, the sport involves the movement of muscles, joints, and bones in a large intensity. By warming up before exercising the nutrient-rich blood and oxygen flow to the muscles so that the muscles are ready to work hard.
Secondly, use of protective equipment during exercise. Type of protective equipment used can vary, depending on the type of exercise.
When playing futsal, for example, you can wear shin guards. The shields are made of rubber material is useful to protect the feet from injury due to concussion.
Marganda said, the selection of sports equipment should also be appropriate and only needed. Therefore, even if it does not fit can also lead gift. "Do not use over sized shoes or too small," said Marganda.
The type or form of sports games also help determine the risk of injury. Sports that require more physical contact is certainly more risky than other sports that do not involve physical contact.
For example football. This game is vulnerable to the risk of sprains. Parts of the body at risk of sprains ranging from the ankle, lower leg, to the knee, especially the ankle and the medial collateral ligament (sort of fastener joints).
However, no matter what type of exercise, injury sometimes can't be avoided. "To avoid injury, you should still play it safe while exercising," said Marganda.
When injured, the first step to do is to stop playing. If the game continues, the injury could be more severe.
Especially for sprains, after the rest should be directly compressed with ice. It is important to avoid bleeding. If not improved, too, you can see a doctor.
Doctors Marganda from Omni Hospital Alam Sutra, Tangerang, said there are two things to consider when exercising. First, the physical preparation before doing exercise.
Preparation was able to perform adequate heating. "Warm up before exercise aims to relax the muscles to prevent cramps," said Marganda.
In addition to avoiding cramps, muscle relaxation can also facilitate the movement of the body as well as the launch. Just so you know, the sport involves the movement of muscles, joints, and bones in a large intensity. By warming up before exercising the nutrient-rich blood and oxygen flow to the muscles so that the muscles are ready to work hard.
Secondly, use of protective equipment during exercise. Type of protective equipment used can vary, depending on the type of exercise.
When playing futsal, for example, you can wear shin guards. The shields are made of rubber material is useful to protect the feet from injury due to concussion.
Marganda said, the selection of sports equipment should also be appropriate and only needed. Therefore, even if it does not fit can also lead gift. "Do not use over sized shoes or too small," said Marganda.
The type or form of sports games also help determine the risk of injury. Sports that require more physical contact is certainly more risky than other sports that do not involve physical contact.
For example football. This game is vulnerable to the risk of sprains. Parts of the body at risk of sprains ranging from the ankle, lower leg, to the knee, especially the ankle and the medial collateral ligament (sort of fastener joints).
However, no matter what type of exercise, injury sometimes can't be avoided. "To avoid injury, you should still play it safe while exercising," said Marganda.
When injured, the first step to do is to stop playing. If the game continues, the injury could be more severe.
Especially for sprains, after the rest should be directly compressed with ice. It is important to avoid bleeding. If not improved, too, you can see a doctor.
Some important tips to improve your concentration
The concentration required to achieve success. These capabilities result in control over the situation, increase efficiency, and enables you to solve the problem.When you feel weak with concentration power, try some advice from consultants management of the United States, Robert J. Lumsden which he wrote in the 23 Steps to Success and Achievement book :
- First, do everything that you can try to prevent interference. Learning in the sitting room, where a radio or TV turned on or someone else is talking, it will not help. Look for special room with ventilation, lighting, and adequate warmth.
- When starting, resist the temptation to dream about the past or the future. Do not let your eyes looked around, but keep it leads to a job. You will be helped to write notes or draw sketches relevant to the subject you are dealing with.
- One of the concentration enemy is boredom. Attention you do not drift off into nowhere for watching movies or while reading a gripping novel. Boredom makes it easy to slip when you work too long. Therefore, limit the time to learn for an hour, then rest for ten minutes and do something different.
- Set a time limit. Set yourself a load or amount of work you deserve to do in one hour, one week, or one month. By providing a challenge to yourself, you have to get help to regulate emotions. Your self-esteem that is built will also continue to encourage you.
- The last enemy of concentration is the attitude budge. Do not ever think negative like "I will never prevail against it". Your brain is more capable and competent than you might think. The brain will rise because more severe demands. Believe in the power of your own.
Thanks for reading...
Treadmill: one of the best way to exercise
Healthy now become the need of modern people. Just look at the crowd at fitness centers (gym) every day. For those who are very busy, gym offers with a variety of home fitness exercise equipment.
The treadmill is one of the most popular exercise equipment that many people have in their homes. Compared to various other cardio equipment, treadmills burn more calories. One mile fast walk can burn about 100 calories. Another advantage of the treadmill is able to adapt to different levels of training and speed variation from run to run.
However, the price of running this tool is quite expensive. Because it takes mature consideration that we are not disappointed with the treadmill that has been purchased. One of the things that determine the level of comfort is a walking treadmill. Choose the surface long enough to enable us to adapt.
Like any other electronic goods, more and more features of the treadmill, the better. For example, there is a choice of speed, incline per-programmed, which describes the presence of heart rate monitors, as well as easy to operate.
One of the treadmill is quite complete and has just launched its Adaptive Motion Trainer Precor production, manufacturers of fitness equipment from America. Product Adaptive Motion Trainer (AMT) is a blend of three fitness equipment, steeper machine, treadmill and cross trainer. Since its launch, the AMT has won numerous awards as the best fitness equipment.
According to Yazid Mulkan Cape, Head of Regional Precon Indonesia, AMT is the only fitness equipment in the world that can adapt to the motion of the human body. "The concept of this machine is to provide flexibility to the user whether to make a move to run or just make small steps. Regular treadmill On appeal, this tool is giving the variation of motion," he said.
Products that have been developed since four years ago, it also allows users to change the motion instantly without the need to press any buttons. More sophistication is not using electricity because when we use to move or spin will cause power automatically.
Of course, the more advanced features offered, usually the more expensive the price. Therefore, make sure you get a warranty for treadmills that have been purchased and ask your retailer what conditions damage incurred by the manufacturer. Happy exercising!
The treadmill is one of the most popular exercise equipment that many people have in their homes. Compared to various other cardio equipment, treadmills burn more calories. One mile fast walk can burn about 100 calories. Another advantage of the treadmill is able to adapt to different levels of training and speed variation from run to run.
However, the price of running this tool is quite expensive. Because it takes mature consideration that we are not disappointed with the treadmill that has been purchased. One of the things that determine the level of comfort is a walking treadmill. Choose the surface long enough to enable us to adapt.
Like any other electronic goods, more and more features of the treadmill, the better. For example, there is a choice of speed, incline per-programmed, which describes the presence of heart rate monitors, as well as easy to operate.
One of the treadmill is quite complete and has just launched its Adaptive Motion Trainer Precor production, manufacturers of fitness equipment from America. Product Adaptive Motion Trainer (AMT) is a blend of three fitness equipment, steeper machine, treadmill and cross trainer. Since its launch, the AMT has won numerous awards as the best fitness equipment.
According to Yazid Mulkan Cape, Head of Regional Precon Indonesia, AMT is the only fitness equipment in the world that can adapt to the motion of the human body. "The concept of this machine is to provide flexibility to the user whether to make a move to run or just make small steps. Regular treadmill On appeal, this tool is giving the variation of motion," he said.
Products that have been developed since four years ago, it also allows users to change the motion instantly without the need to press any buttons. More sophistication is not using electricity because when we use to move or spin will cause power automatically.
Of course, the more advanced features offered, usually the more expensive the price. Therefore, make sure you get a warranty for treadmills that have been purchased and ask your retailer what conditions damage incurred by the manufacturer. Happy exercising!
Walking to school can lower the stress rate for children
Competitive pressures in school, the demands of teachers and parents, as well as the inability to adjust to a new environment can cause stress in children. However, there are many ways to reduce stress. One is to get children walking to school.
The results of the study conducted by researchers from the University of Buffalo shows that children who walk to school have lower stress levels than those who use vehicles.
The study involved 20 boys and 20 girls aged 10-14 years. They perform two simulations: partly on foot and the rest of the simulation ride vehicle to school. Well when walking on a treadmill or "riding", these children are treated to impressions circumstances leading to the school environment.
Compared with the foot, the children who ride the vehicle has increasing heart rate and systolic blood pressure are three times higher. Decreased reactivity to stress, according to experts, will prevent heart disease later in life. In addition, on foot, child stress levels when taking tests can also be reduced.
"Cardiovascular disease process starts from childhood. Having said that, if we can slow down or prevent the process, must have great benefits," said James Roemmich, lead researcher. He suggested that parents and educators give more time to play and physical activity to their children.
As well as parents, children can also be stressful. In addition to pressure at school, many parents who home school children fill the time with a variety of tutoring so that children do not have time to play. "Physical activities such as walking to school need to be promoted," said Roemmich.
The results of the study conducted by researchers from the University of Buffalo shows that children who walk to school have lower stress levels than those who use vehicles.
The study involved 20 boys and 20 girls aged 10-14 years. They perform two simulations: partly on foot and the rest of the simulation ride vehicle to school. Well when walking on a treadmill or "riding", these children are treated to impressions circumstances leading to the school environment.
Compared with the foot, the children who ride the vehicle has increasing heart rate and systolic blood pressure are three times higher. Decreased reactivity to stress, according to experts, will prevent heart disease later in life. In addition, on foot, child stress levels when taking tests can also be reduced.
"Cardiovascular disease process starts from childhood. Having said that, if we can slow down or prevent the process, must have great benefits," said James Roemmich, lead researcher. He suggested that parents and educators give more time to play and physical activity to their children.
As well as parents, children can also be stressful. In addition to pressure at school, many parents who home school children fill the time with a variety of tutoring so that children do not have time to play. "Physical activities such as walking to school need to be promoted," said Roemmich.
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