fitness

Today many people who exercise at the gym or fitness center known. But you should know what things are allowed and should not be done when fitness.

Safety is important when a person exercises or exercise by using certain tools. It also helps reduce the risk of injury and provide the maximum benefit.

Things you should do:

1. Doing pemasanan, sometimes people forget this part, when heating is very important to do before exercise to prepare the muscles and prevent the risk of muscle injury. Heating can be started by running a few minutes to make the muscles ready.

2. Stretching (stretching)
Stretching has a positive impact on the body’s range of motion and flexibility, and reduce stiffness and muscle tension. This stretch should also be done after the workout is over.

3. Carrying water bottle while fitness
When thirsty body sometimes miss the signals given by the body to dehydrate by 2 percent. So bring a bottle to drink while fitness, and drink regularly before, during and after fitness.

4. Consult with a trainer, because many people fail because doing the wrong exercises so that the goal is not achieved. Trainers will help do the exercises correctly and to design an effective training plan in accordance with body condition, age and purpose.

Things not to do:

1. Lifting too much weight, because if the load is lifted too much and beyond the capacity of the body can make the muscles stretch. For that start from a small load as much as 12-15 times, then gradually improved. The most important thing is to listen to signals from the body.

2. Leaning or resting on the tool, it can put pressure on the wrist and back. For it must regularly check your posture during your workout for optimal results.

3. Lifting weights with snapped, because it can cause injury to the muscle. For that go slow, including to lift the load with the machine.

4. Not doing a break, the number of adequate rest can reduce stress and assist in post-exercise muscle relaxation and thus be more powerful. And avoid training the same muscle for 2 consecutive days.

In the research, two Japanese researchers recruited 42 patients who have, from brain tumors, head injury, brain persarafan to interference (cerebrovascular conditions) other. The patient is then introduced and invited to play ping pong.

From there on, researchers found, the flow of blood to the brain in which they play ping pong is increasing, although they did not champion gamecock, is in striking a ball.
Added, the rate of dementia-down from a high to middle-interference in people with the disease is being recruited to play ping pong.

Various factors that are in the age, physical condition, your body type and purpose of training itself. However, the question that underlie most of all is when we started.

You may tend to think that exercise is a mechanism to build or establish your body. However, in reality, efforts to shape a more opportune as a process called “pull” and “build”.

In the process, the exercise of power and generate power usually requires muscle work outside habitat. If you burden the muscle repeatedly, the network usually need to adapt to the new demands. This sebgau such as reconstruction projects, where the initial phase of the exercise on muscle peregangan experience, and make them weak and cause damage to the Microscopic.

body will improve the back musculature, which damaged the building but with a resistance that is better. Musculature is made bigger, stronger and more efficient.

To keep that process and demolish the building running, needs a little balance. Also important means to start training on the stage with the condition you. From there, you can gradually increase the demands on your body by raising the burden more weight, run or swim with the distance or further increase the intensity and duration of your exercise.

Identify the type of muscle, body and the type of training
Before selecting and training, it’s good to know your body type, muscle and the type of training. With three keywords know this, you will be helped best in determining the best type of exercise for you.

The muscle
Muscle that is referred to here Lurik muscles or muscles of the body used for the movement. Type of muscle in general is divided into two, namely the muscles of fast-twitch and slow-twitch. Fast-twitch muscle berkonteraksi with quick release of energy and also in very short time. Muscle is suitable for activities that require movement such as speed or power to flee sprint LIFTING.

While the slow-twitch is the type kebalikannya, because muscle is berkontraksi less quickly and release energy gradually. Muscle is ideal for this type of exercise that requires endurance, such as cycling or marathon.

Body
The human body itself is a mixture of different kinds of muscles, but usually there is one type of muscle the body of the most prominent or dominant. Type the human body can be divided into 3 general categories, namely:

1. Ectomorph (emaciated talent)
If your body slim with a slightly higher fat you include this category. In this type, body dominated by slow-twitch muscles and you may be successful with the type of aerobic exercise.

The bones’ ectomorph ‘usually small and lightweight, with the muscle and also a little small. Are usually higher than they should. Ectomorph people naturally are not strong enough, he must work very hard to build mass in the body.

2. Endomorph (fat talent)
The main characteristic for this category is a circular body fat and the people with type endomorph, fast-twitch muscles more dominating.

Shade usually be represented in the physical description of the many mass terkontsentrasikan in the abdomen. This may be true or not. Arm and a leg endomorph usually short in length and size tend to taper.

Hands and feet of small size with arms and the upper part of the thigh, which often inflate the bottom of the bottom of the arms and legs. Men of this type also has a large waist. If you include this type, you better training, which is Anaerobic.

3 Mesomorph (Ideal)
Men who enter the category mesomorph have a large bone and muscle, which contains the better. Taper thin torso with a small waist. Bone and muscle, which is owned blatant. The characteristics of the face of the obvious well as in the cheekbone, jaw and a heavy square.

Wig with long and the width of the small pieces. Arms and legs of the mesomorph very open, even on the fingers held strong. Another characteristic that appears on the mesomorph, namely, a thick skin and hair texture of heavy play. Men with this type, can be successful with a form of exercise that is more flexible, both aerobic and Anaerobic.

Type of Training
There are three basic forms of aerobic exercise ie, Anaerobic and stretching. Any form of exercise is associated with the three important elements that determine fitness, namely strength, endurance and flexibility.

- Cinema.
This exercise emphasizes the endurance and cardiovascular fitness. This type of movement that demands continuously for a long time and involve the entire cardiovascular system, such as heart, lungs and blood vessels.

The main purpose of this type of training is the efficient delivery of oxygen. With pengkondisian aerobic increasing, the lungs can breathe in oxygen better. Similarly with the heart and blood vessels that send oxygen to the muscles.

- Anaerobic
This type of exercise did not involve the aerobic system. Energy gained nearly most of the glucose stored in muscles. Glucose quickly exhausted as a result of intense efforts so that the muscles also become tired quickly. Lift the weight is one example of Anaerobic exercise.

- Stretching
Stretching is required before training in an effort to reach kelenturan muscles to avoid injury. Muscle will become vulnerable if the injury and illness do not peregangan.

Other properties, stretching can remove the sense of pain or weary after hard work or sport for eight hours or more, and cause the muscles to remain flexible. To achieve good results, do peregangan before and after exercise in which the muscles are warm. Ever, between 5 – 8 minutes.         ]]> http://brycomedicalmanagement.com/sports-what-you-make-the-right.html/feed 0 http://brycomedicalmanagement.com/walk-the-modern-medicine-magic.html http://brycomedicalmanagement.com/walk-the-modern-medicine-magic.html#comments Thu, 04 Dec 2008 12:43:06 +0000 admin http://brycomedicalmanagement.com/?p=3         

Walk again gazetted as a routine drugs most healthful in this modern century. Not running, let alone sprint, which can add healthy and we get promises longevity. Some new evidence of the benefits of walking events appear again recently.

In other writing, I write lengthy proposition benefits of walking for health. In the motto that “health is cheap”, which among others cite one recipes from the Antioxidant Revolution works Cooper, penggagas aerobic. How, walking hurriedly with a rate of 5-6 km / hour for about 40-50 minutes / day, is 5-6 times / week.

Recently expressed again how healthy habit of walking when done regularly, as recorded in the Framingham study of those aged above 46 years old. The result was startling. Not only the age of the average life expectancy of their walking routine longer than that do not do this, but they will also be spared the risk of heart attack.

Unfortunately, perhaps not all the American people to do calisthenics in accordance with the portion controlled by the doctor. They average only through duapertiga from the doctor recommended, both in terms of frequency of running feet and culture (Dr. Michael G. Perri). Benefits that can not even picking them fully.

From the original have been reminded by Cooper, who conducted the otokritik of aerobic activity with the run or marathon, and the result was the same with that obtained from the walk, but the risk of knee injury, leg and foot – not enough to run relaxed swing kangkung studios. To cite the benefits of aerobic, the road should be rushing hurriedly or brisk walking. Average speed requires about 100 meters / minute (or 6 kilometers / hour), the distance to travel about 5 km (4 miles) a day.

I threw Jump
Effect of walking will not directly felt in weeks or months count. New benefits will be felt long after the routine activities throughout the week. Not only body feels better shape, and there may be a reduction or dissipation complaint or feeling uncomfortable in the body that terasakan previously. Kenormalan also read on the health value of the measurable, such as blood pressure, blood sugar, the condition of muscles and bones, fat and blood.

All the laboratory results value approaching normal. However, not necessarily always feel kenormalannya laboratory examination done before or measurement. That, the body feeling more fresh, more in shape, not weary trek, the taste of good food, good sleep, more protean-hungry, and smoothly defecate, is a sign that the body becomes more healthy.

They are already familiar routine of walking would feel uncomfortable if the body is not long walk. Walking was not the only form of exercise is perfect in the eyes of medical, but also of moving the body the most safe for the body that is fragile, and very even.

Previously, in the 70s, is not yet clear if the activities of walking routine can prevent various diseases (chronic). Now the benefits of the more irrefutable. Studies in the last five years confirm that the walk hurriedly, and not a relaxed way, it gives many benefits for our health. (Author: Dr. Handrawan Nadesul)                                                     ]]> http://brycomedicalmanagement.com/walk-the-modern-medicine-magic.html/feed 0