IO – Painters use brushes to express be uty, sculptors use wood to showcase their work, while bodybuilders use their bodies to reveal esthetic perfection. Those were the opening words of Ade Rai, a well-known Indonesian bodybuilder at the third series of Webinars of Menteng 64 (Canisius College) Alumni, Wednesday, February 10. Ade is a 1989 alumnus of the college.
“A healthy cultural heritage represents independence. A good body is the flower of the culture of the healthy living that we practice,” said Ade. During a pandemic, apart from implementing health protocols, we must help the body defend its own health.
“Understanding is the foundation of compliance. If someone understands what must be done, he will do it with pleasure,” said the man whose full name is I Gusti Agung Kusuma Yudha Rai.
“Health represents the ability to create well-being in our bodies. Health is friendship, friendship with heart,” said Ade, a 50-year-old man who still looks healthy.
In addition to carrying out health protocols, everyone should be willing to engage in a sports activity every day.
Ade stresses the importance of strengthening skeletal muscles to support a healthy body. He gave an example of his mother, who is 80 years old. “She intentionally occupies a room on the top floor so that every day she has to go up and down the stairs. Thus, the feet will continue to move and be active,” he said.
“When the muscle mass decreases, the problem goes to the bones. Osteoporosis and osteoarthritis are not only caused by the weakenatmoing of the bones but also due to a decrease in muscle mass,” he explained.
Ade likens the body to a company with five shareholders, namely, the skeleton, organs, skeletal muscles, fat, and water. The five must be in harmony, maintaining the skeleton, organs, water, and reducing fat levels, as well as increasing skeletal muscle.
When the muscles are continuously stimulated by moving, the fat mass will automatically be controlled.
Ade provides several menus for skeletal toning exercises such as push-ups, planks, wall sit, squats, lunges, crunches, and lying down with your legs raised less than 90 degrees.
When the muscles are kept taut, continued Ade, the body will burn its sugar. If you continue to train, the insulin receptors will be more sensitive or have better performance.
Meanwhile, these exercise menus do not have to be done all at once. Just choose 4-5 types of exercise that you find enjoyable.
“Since you use your own body, there is no reason not to do this. Choose something fun. But if you choose an activity that involves the legs and waist, sugar burning is more optimal. The burn effect has many benefits,” said Ade.
“Do this exercise before cardio; the goal is burning sugar, then the body will use fat as a source of energy. This is an extraordinary investment. Just because you like doing planks, sit-ups, and push-ups, you are finally far from heart disease,” he said.
Exercises must be carried out according to ability, slowly and gradually increasing the duration and number of training sets.