sports

A. TYPES OF SPORTS 
1. Aerobics is: Sport is done on an ongoing basiswhere the oxygen needs of the body can still be met. For example:Jogging, gymnastics, swimming, cycling. 
2. Anaerabik are: Exercise in which oxygen demand is notcan be met entirely by the body. For example: Weightlifting, running100 M sprint, tennis court, badminton. 
B. BENEFITS OF EXERCISE 
1. Improving the working and functioning of the heart, lung and blood vesselscharacterized by: 
a. Resting pulse rate decreased. 
b. Contents sekuncup increases. 
c. Capacity increases. 
d. Reduced lactic acid buildup. 
e. Improving the collateral blood vessels.f. Increase HDL Cholesterol.g. Reduce atherosclerosis. 
2. Increasing muscle strength and bone density that is markedat:a. In children: optimizing growth. 
b. In adults: strengthen bone mass,reduce chronic joint pain in the waist, back andknee. 
3. Increase flexibility (flexibility) in the body so it canreduce injuries. 
4. Increase metabolism to prevent obesityand maintain ideal weight. 
5. Reducing the risk of various diseases such as: 
a. High blood pressure: systolic blood pressure and reducediastolic. 
b. Coronary heart disease: increasing HDL-cholesterol andreduce body fat. 
c. Diabetes: insulin sensitivity increase. 
d. Infection: enhance immune system. 
6. Increasing the hormonal system through increased sensitivityhormone on body tissues. 
7. Increasing the activity of the immune system against diseasesthrough enhanced immune regulation. 
8. Research Kavanagh, aerobic exercise 3 times a week for 12weeks. 
a. Improving the collateral blood vessels. 
b. Increase HDL cholesterol. 
c. Reduce atherosclerosis. 
C. PREPARATION BEFORE SPORTS 
1. Select a popular sport, safe, easy, and inexpensive. 
2. We recommend that before doing the exercise examinationpreliminary to determine 
a safe dose and typesports matches (test load / stress test), especially when:a. There are frequent complaints such as dizziness, shortness of breath, chest pain. 
b. Illnesses such as coronary heart disease, asthma, urinarysweet, hypertension, etc.. 
c. Aged over 30 years. 
3. We recommend using clothing and gym shoes and appropriatecomfortable. 
4. Do not do sports after a full meal, should waitto 2 hours. 
5. A cool drink and a little sweet (sweet pink). 
D. SPORTS ARE GOOD AND TRUE 
1. Sports daapt starting from a young age to old age. 
2. Can be done anywhere, by taking into account environmentalwhere and comfortable, free of pollution, not to cause injury,for example: home, workplace, and in the field. 
3. Sports should be done in varied, changing-ganitits kind that is not monotonous. 
4. Done in stages starting from the heating 5-10 minutes,followed by core exercises at least 20 minutes and ended withcooling for 50-10 minutes. 
5. The frequency of exercises performed on a regular basis 3-5 times per week. 
6. Intensity of exercise:a. To increase endurance should reach 70% -85% of maximal heart rate (DNM). DNM is a pulsemaximum is calculated based on:DNM = 220 - AGEb. To burn fat with a lighter intensityie 60-70% DNM.Example:People with the age of 40 years will haveDNM = 220-40 = 180.To burn fat people should exercisewith the pulse reaches:60% x 180 = 108 s / d 70% x 180 = 126.7. LeftStart utmost, plus slowly. Forincrease endurance (endurence) it took between 1 / 2- 1 hour, to burn fat takes longer (more thanone hour). 
E. PLEASE NOTE THAT AFTER EXERCISE 
1. Do not just eat satiated after exercise, eatsoft foods / liquids such as green bean porridge. 
2. Drink enough and do not sweat a lot whenDirect bath. 
3. Change your workout clothes that are used when too wet. 
F. DO NOT EXERCISE RECOMMENDATIONS 
1. When you have a fever. 
2. To exercise the street when there are varicose veins in the legs and on,pain in the joints especially the knee. 
3. Diseases: 
a. Uncontrolled high blood pressure. 
b. Uncontrolled diabetes. 
c. Heart valve abnormalities.