Friday, March 29, 2024 | 21:01 WIB

Physical exercises: strength through joy, not obligation

READ MORE

Jakarta, IO – For health benefits, the WHO recommends moderate-intensity physical activity for 30 minutes, each time you practice, five times a week. It’s a relatively short period, but for many people it is torture, with excuses that they are lazy, busy at work and so on. 

“Physical activity should be carried out with joy, not compulsion. Physical activity is adjusted to one’s own personal ability, but the body also needs to be challenged with programmed, measurable, regular and continuous exercise. The goal is to maintain health over the long term. For beginners, choose a brisk walk, a simple exercise that can be done at any time,” said dr. Michael Triangto, Sp.KO, when contacted by the Independent Observer, Tuesday night (3/1/2023). 

The sports medicine specialist, who practices at Slim & Health Sports Therapy, said that programmed exercises adhere to FITT principles: Frequency, Intensity, Time and Type. “Without programmed training, we may simply tire out, while not really augmenting our level of fitness. If a routine is programmed, it will eventually become a habit,” said the doctor, a member of the Association of Sports Medicine Specialists (PDSKO). 

According to FITT principles, frequency refers to scheduling two days of training and one day of rest. You can also train on weekdays, and rest on weekends. Rest is needed by the body to recover. Meanwhile, moderate intensity implies you shouldn’t do it to a point of exhaustion. The reference is the talk test: you can still have a conversation with a training partner, or use your target heart rate, which is 220 minus your age. 

“Time means 30 minutes for each practice session. If you can’t do it in two stages, 15 minutes every morning and evening. Increase time gradually, until you can afford 30 minutes for various reasons, such as being busy or forgetting. Types of aerobics such as walking require repetitive movements of swinging the legs and arms, training them as well, along with upper body muscle work, the time is longer because it’s not like lifting weights which only takes seconds,” he said. 

POPULAR

Latest article

Related Articles

INFRAME

SOCIAL CULTURE