Don’t worry, UNAIR NEWS will present some tips on healthy exercise from dr. Irfiansyah, M.Si, as the lecturer of Physiological Science, Faculty of Medicine (FK), Universitas Airlangga (UNAIR). The tips are as follows:
- Avoid doing exercise in the evening
Activity or life style demand of modern life is absolute. Because of being busy, there are people who want to do exercise in the evening. But the correct time to do exercise is morning as the oxygen is still plenty. While in the afternoon, pollutants are already in the air.
Besides, each individual has its own circadian rhythm or biological clock related to hormonal secretion in the body. Melatonine is the hormone works as antioxidant and controlling sleep. Melatonine secretion occurs at 9 o’clock. So, human should stop their heavy activities including doing exercise 2-3 hours before nine.
If your schedule in the morning is quite busy, dr. Irfinsyah said that once in a while okay to do it.
- Manage Frequency and Intensity
Exercise is needed by the body, but to force the body with long duration sports is also not good. The physiology lecturer said that doing exercise for health maintenance should see four foundation, FITT (frequency, intensity, time, type).
A person recommended to do exercise routinely and measuredly at least 3 times a week. “So, there is a gap between doing exercise and resting, either for cardiovascular or weight lifting. In weight lifting, the muscles are grown when the body resting,” said dr. Irfinsyah.
You need to pay attention to intensity aspects. Do exercise sub-maximall. After doing exercise, usually, people will measure their pulse for reference. Sub maximal limit was 65-85% from the pattern way. The pattern used is 220 minus age. For example if there is a girl at 20 years old, then her impulse normally will be 200 x per minute. The ideal impulse range sub maximal of youngsters is 130 – 160 pulse/minutes.
- Choose favorite sport activity
Choose sports which makes you happy when you do it. “It’s futile if do sports but it makes you stress,” said dr. Irfinsyah.
Author: Akhmad Janni
Editor: Defrina Sukma S