Perednik Healthy Life Info

Employment Office and raising children is very time-consuming course of your daily. So how to spend the efficient exercise program?

At holiday time, most of your time spent to clean up the house or take the kids on vacation. You also will assume all of the schedule is already full of various activities. Whereas there was a chance for a workout on the sidelines of your activities.

When and how? That’s the question that is often thrown when some woman asked about exercise. The trick is to maximize the time owned.

Ask your partner to look after children during the 30 minutes a day. At that time you can spend the time to exercise even when you have only two times a week.

Basically, kids are very active, so leave all the electronic toys you buy for him and start him out the house to play together. Make a fun game that makes the fruit heart and you move a lot, for example, ask him to play throwing the ball. Berjogging or cycling you can do together.

Another way you can do is to combine two activities, you become one. Fortunately for you as a woman because it can do more than one job at once. You can do squats while brushing your teeth or more frequently use the fire stairs at the office than the elevator. If you are working on the fifth floor, just up the stairs to the third floor and up the elevator.

GETTING more people aware of healthy living. Receive the effects, a fitness center in the capital appeared sporadically. Health has now become a part of the urban lifestyle. According pioneer body builder in Indonesia Ade Rai, the trend to the gym and a healthy lifestyle is due to the development of a rapid flow of information.

“The media also plays a major role in memopulerkannya. Many also see the role models of Hollywood artists to the gym regularly, has a proportionate body, and always tried to live healthy,” he said. Ade admitted there was not interested when he sold the “healthy” through a fitness or gym. However, when “healthy” is framed with lifestyle, body shape, and appearance, very big impact.

“Now, every hour from work place is always full fitness. Whether mere style, really want to form a body, or other factors. What is clear, is a health bonus,” he said while calling the place a fitness center, as Calebrity Fitness, Fitness First, Gold’s Gym, Fit by Beat is located in the mall or shopping center.

Fitness or the gym, according to Ade, it can be very addictive because it is capable of changing one’s lifestyle. “Mindset or a mindset change, how to live a healthy activity, began to organize an active diet to the gym. If you do not do that, it seems there is something missing,” he explained. There are two things, he continued, that makes people stop fitness or to the gym.

“First, too fast to get into shape and feel the exercise was to show results. Secondly, the wrong information. For example, a girl joined the gym and then a big body and muscular or get injured because one of his training techniques,” he said.

Interestingly again, in some places, fitness centers is actually dominated by women. “Approximately 70 percent of the clients I deal with are women,” says Personal Trainer (PT) Fitness First Senayan City Jakarta Miko Munir. Michael revealed, several supporting factors that make women dominated fitness.

Besides the desire to have proportional body, also “demands” from the environment to always look pretty, especially for those who work. “So the motivation to come to the gym more,” he said.
Conversely, the reason the man called Michael ngegym also vary. “There are really serious about body shape or weight loss. There is also willing to wash the eyes or just plain more precisely the business,” added the man’s birth is March 8, 1978.

Meanwhile, Personal Trainer Fitness First Widayanti Novi Senayan City also revealed that a woman’s body can change quickly. “After getting married and giving birth, the body will experience a drastic change. For that, she did need to work out more than men,” he said.

He also denied calling the perception of female body as an athlete can change the full muscle bodybuilding. “The body of men and women have different hormones fundamental nature. The hormone estrogen in the body of a woman 100 times more than testosterone, the hormone that stimulates the formation of muscle tissue in the body,” he explained.

Veni Lyandouw, for example, a woman who is a freelance interior designer was admitted on visiting the gym for two years. Simple goal, to live a healthy life. Minimum of three times a week to the gym Veni, for 1.5-2 hours. To maximize fitnesnya activities, Veni willing to spend even more deeply to hire a PT, called for a personal trainer or personal trainer, the cost is calculated per hour. “With PT, the exercise will be far more effective, do not get bored quickly, and there is always a motivating,” said the woman’s birth is March 2, 1979.

Within a month, Veni needs to raise $ Rp2 million for the cost of member and PT. During the two years of training, Veni feel better. Increases metabolism and decreases body circumference 2-3 cm.

GYMSTICK including light equipment. However, its function is very common. In fact, claimed to replace all the heavy equipment at a fitness center. Interested?

Gymstick-sticks, made of fiberglass, and features rubber on the edges. This tool is the result of a combination of the two fitness equipment at once, the exercise stick and exercise bands.

Developed in Finland since 1997 by Gymstick International Inc. Viremestarit., Gymstick released to the market beginning in 2003. Petite shape. Consists of a long stick with a 130 cm, and a flexible latex rubber 75 cm long. Because of the small, clear easy to carry anywhere to do the exercise routine. Small form also makes this tool can be used anywhere. In the classroom, home, or workplace.

“With just one tool, we can get a variety of benefits. Namely improve cardiovascular (heart), endurance, and muscle strength, balance, improves posture, flexibility, muscle formation, to reduce fat (fat loss) up to 700 calories,” light Nancy Lim, Gymstick instructor at Life Spa Pondok Indah, South Jakarta.

Instructors who obtained a license from Power and Entertainment Projects Gymstick Challenge Finladia revealed, gymstick exercises done enough for three times a week, one hour per practice. Because designed for individuals and classes, such as training in other fitness centers, programs were conducted gymstick standing, sitting, and lying on the floor.

Training was tailored to the individual abilities of each (according to his fitness level). Organizations World Gymstick Team (WGT) which overshadow special gymstick personal trainer based on dividing the levels of resistance. This can be distinguished by the color of latex rubber that must be inserted into both legs. Namely green (light) with resistance 1? 10 kg for rehabilitation.

Then the blue (medium) with resistance 1? 15 kg for the rehabilitation and women and junior athletes. And black (strong) with resistance 1? 20 kg for junior athletes, women and men. The highest extra strong, divided into two, namely silver with resistance 1? 25 kg and 1 color golddengan resistance? 30 kg for men and professional athletes.

How to use a very simple one as your fitness activities using heavy equipment. The difference is only done with a tool like a stick. We live gymstick holding the receiver with both hands, and exercise bands tied to the feet. It would be better to use shoes as jagged as a drag exercises.

To add to the burden, we live gymstick turned the handle clockwise (forward), automatically be rolled rubber latex in the stem. The more coils, the heavier the burden. We can use these tools Like heavy equipment at the gym. Simple is not it?

Author of the study and professor of Clinical Exercise Science at Ithaca, Gary Sforzo PhD, expressing gymstick as a tool to combine resistance bands and weights simultaneously. When both are done in one motion, it will multiply the results obtained.

This study tested athletes who do Squat and chest press with resistance bands and combining weights. The exercise provides strength upper and lower body twice compared with those who practice it lift weights.

“When doing weights, resistance bands increase the burden. When lowered, the voltage generated is also increasing,” explained Gary Sforzo in an article published in the United States of Shape magazine.

Exercise Without Risk

The lack of knowledge of the use of heavy equipment in the gym or kebukaran center will increase the risk of injury. Moreover, without an instructor or personal trainer.

Different gymstick, this device safely used by anyone, even elderly ones. Exercise using gymstick divided into two. Gymstick power aerobic movements combined with a more agile and faster. While the challenge is more gymstick used for muscle formation. His movements were also more in place.

Gymstick challenge performed in a trio format, the three movements in one song. The pattern is a movement carried out for 30 seconds, rest 10 seconds, the second movement (same time), rest 10 seconds, the third movement (same time). Then rest for 20 seconds to switch tracks (in the second song) by the same method.

“The challenge is gymstick trio of 10 movements (10 songs) in 50 minutes. For the one-time exercise for an hour to do 10 to 15 movements. However, it all depends on the ability of fitness participants, only 10 movements which may have given up a lot,” said Nancy Lim, gymstick instructors who have studios in Malaysia and the new 3-month stay in Jakarta.

This class focused challenge to the formation of muscle either specifically or overall. Gymstick challenge always begins with a relaxed focus on stretching the muscle groups around the neck, shoulders, and pelvic area (pelvic).

Gymstick power while focusing on balance training that leads to increased muscle strength and peripheral heart action (PHA). His movements include the upper body, torso, and lower body that focuses on coordination, balance, and overall body control.

Among other such parts of the lower back, upper back, abdominal (stomach), chest, shoulders, and arms. Since the method uses only picked up the stick either by hand or foot, the risk of exercise is also very thin. If not load anything, we stayed turned the handle (stick) in a clockwise direction or the next body. Or adjust the color of the rope exercise his band.

However, we are not allowed to roll four times the length of the string because it would damage the contour of exercise band. Gymstick was also suitable for rehabilitation centers such as physiotherapy.

In fact, for mothers who have thighs, big hips, and arms menggelambir, could do with the method gymstick activities very easily. If you get bored with the choreographer from the instructors, we had to load mengkreasi own. Certainly the knowledge of the instructors to get more leverage.

EXERCISE does not have to sweat and tired. The point is precisely the pattern and intensity of exercise to maintain fitness. The term water fitness is rarely known. Perhaps because many doubted the impact of these water sports bermedium.

In fact, this sport is very effective for maintaining fitness, not only for those diseased. But it is also the owner or prime the body fit. Water fitness is only a term that has been developed in Indonesia. Previously, this sport has grown old in Canada and the United States with the title aquarobic, aquafitness, aqua exercise, and aqua therapy.

The difference is not far, just about the only mention of the name. Water fitness is developing in Indonesia since 1984. However, the dogma that considers sport to sweat and cause tiredness makes this sport is not developed.

Like most sports, water fitness is a form of gymnastics that uses water media. Training carried out with or without musical accompaniment to make it look fun and energetic.

Initially water fitness participants devoted to rehabilitation, especially people with minor injuries or osteoporosis, the disease, after an injury, or the elderly, and pregnant women. Therapy technique using water media is considered more safe, comfortable, and almost did not have the slightest risk of injury. Water will provide resistance to the body in motion.

Therefore, normal weight can be supported by the joint reduced. Patients with heart disease, for example, can not do a jump on the floor. But in water fitness, they even got jumped therapy.

“Sports is not only useful for those diseased. It is advisable also to those who are fit and healthy in order to eliminate saturation during weight training programs (weight training), including to improve fitness and maintain fitness levels,” said club manager Diding Winardi MyBodyGym.

Therapy in water referred to in this sport is the effect of massage on the body. Especially when the water surface moves or forge our bodies. The bigger or wide-body, the greater the exposure to these once pijatannya effect. To further help the movement, water can be added a variety of fitness tools such as a float (belt-shaped), Dumbledore or barbell and noodle (long form as a buffer head) is made of sterofoam and water shoes to avoid blisters.

However, this tool is conditional. Water fitness tend to use body members to be more natural and beneficial to the entire body. “Water fitness can be done at home. Especially with a private pool. However, for those who have a specific disease and want to get the most of this therapy, should be guided by instructors,” added Cahyanto, personal fitness trainers in the water MyBodyGym Senayan Residence, Jakarta.

Because water movement is very similar fitness with aerobic exercise, continued Cahyanto, participants who wish to undertake this exercise would not be difficulty in adjusting movement. Moreover, participants did not have to have the skills to swim first. Each exercise only focused on existing movements. For those who have advanced, can increase both the intensity and repetisinya time.

You keep the sport from various diseases such as high blood pressure, type 2 diabetes, heart disease and osteoporosis. If you have suffered from the disease, regular exercise will help to manage it so as not to endanger growing.

Sports even reduce the risk of stroke, lower back pain (LBP), colon cancer, breast cancer, lung and endometrial cancer.

Jogging, playing tennis or swim useful to prevent stroke in men. A new study found that men who regularly exercise with moderate intensity and weight are less likely to have a stroke than men who were less active. The research studied 3298 men with an average age of 69 years who lived in northern Manhattan, New York. Men who exercise 63% less likely to have a stroke than those who did not exercise (Neurology, November 24, 2009). However, exercise does not seem to give the same effect for women.
2. Exercise reduces stress

Physical activity stimulates various brain chemicals that will make you more happy and relaxed. You also will feel more fit, confident and avoid depression when you exercise regularly.
3. Sports maintain weight

Physical activity to burn calories in our body. The more intensive, the more calories are burned, thereby reducing fat deposits in the body. Of course, you also have to balance it with a healthy diet that does not come back fat accumulated in the body. The ideal weight is very important for us to stay healthy and longevity.
4. Exercise increases energy

Physical activity makes the cardiovascular system worked well, improving the amount of oxygen and nutrients are distributed throughout the body tissues. As a result, you will have a greater energy to live your life.
5. Sports makes sleep more soundly

Pedicab driver, construction laborer and street sweepers have never experienced insomnia! See, they can even sleep in the open air in the middle of a crowd of people. That’s because they always do physical activity.

Exercise regularly to make you sleep more easily and more soundly. Good quality of sleep in turn will improve concentration, productivity and quality of your emotions. However, do not exercise too close to your bedtime, so it makes you hard to sleep.
6. Sports make your sexual desire remains burning

Exercise regularly to keep elderly women eager to live their sexual lives and reduce the risk of erectile dysfunction in men. Nothing is more damaging than the sense of sexual desire constantly tired because the body is less fit.
7. Improve exercise human relations

Try to exercise with your family members, such as going to the swimming pool or a leisurely bike ride together. Intimacy between you will increase. You also can promote the sport together in the office and your environment to enhance intimacy.