3 Pertanyaan Ini Bisa 'Pecut' Semangat Berolahraga
Olahraga sangat penting untuk menjaga tubuh agar tetap sehat. Namun kesadaran untuk berolahraga masih menjadi kendala bagi sebagian orang.
Ditemui detikcom di GBK Arena, Jakarta Pusat, pada Selasa (28/1/2020), pendiri pusat olahraga Sana Studio, Abimantra Pradhana memberikan tips dalam bentuk pertanyaan sebagai motivasi untuk berolahraga.
1. Kalau nggak mulai dari sekarang, kapan lagi?
Jangan menunggu tubuhmu menjadi rapuh, akibat tidak berolahraga. Sebab penyakit bisa datang kapan saja, bila daya tahan tubuhmu lemah.
2. Setelah memulai (olahraga) ada manfaatnya apa nggak? Kalau misalnya baik, kenapa harus diberhentikan?
Terkadang sebagian orang tidak konsisten dalam berolahraga. Padahal banyak sekali manfaat yang bisa didapatkan dari aktivitas sehat ini.
3. Kalau berhenti sekarang, apa yang akan terjadi?
Olahraga akan menjadi percuma apabila tidak diteruskan secara konsisten. Sebab daya tahan tubuh yang tadinya sudah membaik karena berolahraga, jadi berisiko menurun kembali.
Laila Munaf yang juga pendiri Sana Studio di Jakarta Selatan, mengatakan jangan jadikan olahraga sebagai tujuan mendapatkan tubuh yang ideal.
"Hidup sehat dan bergerak bukan untuk menuju bugar ya, tapi untuk menuju bahagia," pungkas Laila.
Sumber :
https://health.detik.com/kebugaran/d-4877281/3-pertanyaan-ini-bisa-pecut-semangat-berolahraga
Tuesday, January 28, 2020
Tuesday, January 7, 2020
Training for Your First Marathon
Training for Your First Marathon Can Reverse Aging of Your Blood Vessels
At first, the relationship between between running and heart health seemed simple: The more you exercise, the healthier your heart will be. Then, studies came out showing that running may actually harden your arteries. Follow that with research discovering that the plaque in runners’ arteries was actually more stable—meaning less likely to break off, cause a blockage, and lead to a heart attack—than the plaque in people who did not exercise.
Now, there is more evidence in favor of the heart-protective benefits of going long. Researchers have now discovered that training for your first marathon can benefit your blood vessel health, according to a new study published in the Journal of the American College of Cardiology.
In the study, researchers recruited 138 runners to train for the London Marathon, pointing them to a suggested 16-week training plan for first-timers provided by the race. Before they began training, the researchers measured their blood pressure and aortic stiffness, or the flexibility of their blood vessels. Over the course of training, runners averaged six to 13 miles a week. Then, after participants completed the marathon—with an average time of 4.5 hours for men and 5.4 hours for women—the researchers measured these signs again.
The researchers discovered that first-time marathon training decreased the stiffness in their arteries, equivalent to a reversal in the age of their vascular system of an average of about four years. The training also lowered their systolic blood pressure by 4 mmHg—something which can lower your risk of stroke by approximately 10 percent over the course of your life.
“You don’t have to be an elite athlete to gain the benefits from marathon running,”Anish Bhuva, Ph.D. a British Heart Foundation Fellow at University College London, told Runner’s World. “In fact, the benefits appeared greatest in those who were older and slower. By completing training, and getting to the finish line, it is possible to rejuvenate the cardiovascular system of first-time marathon runners.”
Reducing arterial stiffness is important, since as you age, blood vessel stiffening can increase your chances of issues like high blood pressure, stroke, and heart disease. Stiffening of the aorta—the main blood vessel supplying blood from the heart to the rest of the body—is one hallmark of aging, which can cause increased pressure on the heart and damage to other organs, Bhuva said.
Running is known to help lower blood pressure, which may be why exercise—in particular marathon training—may help reduce stiffening. High blood pressure can stretch the arteries, making the surface become more rigid. Think of a balloon when it is blown up versus when it is deflated, Bhuva explained. What’s more, combine higher blood pressure with stiffer arteries, your risk of heart attack and stroke rises.
The researchers believe that the benefits were greater in the older and slower runners, since because they had higher levels of aortic stiffness at baseline, they had the most to gain from starting training, Bhuva explained.
Researchers do know that aortic stiffening tends to be lower in people who have been performing aerobic exercise throughout the course of their lives, but the exact amount or duration of exercise needed to slow or even reverse it is not yet known, Bhuva said.
While these benefits were seen in first-time marathoners, the heart-healthy advantages likely hold true for runners with more than one 26.2 under their belts and who continue to run. In fact, a recent study in the Journal of Applied Physiology found that 75-year-olds who participated in around seven hours a week of aerobic exercise like running, swimming, or cycling, per week over the course of their lives actually had similar cardiovascular health to that of someone who is 45.
So continuing to pound the pavement long after your first marathon can help boost your overall cardio health over your lifetime—and help you stick around for longer, too.
Sumber :
https://www.runnersworld.com/news/a27335729/marathon-training-reduces-blood-vessel-aging/
At first, the relationship between between running and heart health seemed simple: The more you exercise, the healthier your heart will be. Then, studies came out showing that running may actually harden your arteries. Follow that with research discovering that the plaque in runners’ arteries was actually more stable—meaning less likely to break off, cause a blockage, and lead to a heart attack—than the plaque in people who did not exercise.
Now, there is more evidence in favor of the heart-protective benefits of going long. Researchers have now discovered that training for your first marathon can benefit your blood vessel health, according to a new study published in the Journal of the American College of Cardiology.
In the study, researchers recruited 138 runners to train for the London Marathon, pointing them to a suggested 16-week training plan for first-timers provided by the race. Before they began training, the researchers measured their blood pressure and aortic stiffness, or the flexibility of their blood vessels. Over the course of training, runners averaged six to 13 miles a week. Then, after participants completed the marathon—with an average time of 4.5 hours for men and 5.4 hours for women—the researchers measured these signs again.
The researchers discovered that first-time marathon training decreased the stiffness in their arteries, equivalent to a reversal in the age of their vascular system of an average of about four years. The training also lowered their systolic blood pressure by 4 mmHg—something which can lower your risk of stroke by approximately 10 percent over the course of your life.
“You don’t have to be an elite athlete to gain the benefits from marathon running,”Anish Bhuva, Ph.D. a British Heart Foundation Fellow at University College London, told Runner’s World. “In fact, the benefits appeared greatest in those who were older and slower. By completing training, and getting to the finish line, it is possible to rejuvenate the cardiovascular system of first-time marathon runners.”
Reducing arterial stiffness is important, since as you age, blood vessel stiffening can increase your chances of issues like high blood pressure, stroke, and heart disease. Stiffening of the aorta—the main blood vessel supplying blood from the heart to the rest of the body—is one hallmark of aging, which can cause increased pressure on the heart and damage to other organs, Bhuva said.
Running is known to help lower blood pressure, which may be why exercise—in particular marathon training—may help reduce stiffening. High blood pressure can stretch the arteries, making the surface become more rigid. Think of a balloon when it is blown up versus when it is deflated, Bhuva explained. What’s more, combine higher blood pressure with stiffer arteries, your risk of heart attack and stroke rises.
The researchers believe that the benefits were greater in the older and slower runners, since because they had higher levels of aortic stiffness at baseline, they had the most to gain from starting training, Bhuva explained.
Researchers do know that aortic stiffening tends to be lower in people who have been performing aerobic exercise throughout the course of their lives, but the exact amount or duration of exercise needed to slow or even reverse it is not yet known, Bhuva said.
While these benefits were seen in first-time marathoners, the heart-healthy advantages likely hold true for runners with more than one 26.2 under their belts and who continue to run. In fact, a recent study in the Journal of Applied Physiology found that 75-year-olds who participated in around seven hours a week of aerobic exercise like running, swimming, or cycling, per week over the course of their lives actually had similar cardiovascular health to that of someone who is 45.
So continuing to pound the pavement long after your first marathon can help boost your overall cardio health over your lifetime—and help you stick around for longer, too.
Sumber :
https://www.runnersworld.com/news/a27335729/marathon-training-reduces-blood-vessel-aging/
Wednesday, January 1, 2020
Keuntungan Lari Sendiri dan Ramai-Ramai
Ini Keuntungan Lari Sendiri dan Lari Ramai-Ramai, Kamu Tinggal Tentukan Saja Sendiri
Jogging adalah salah satu cara termudah yang bisa kamu lakukan untuk meningkatkan kebugaran tubuh.
Untuk melakukan ini kamu tinggal pilih apakah kamu melakukan aktivitas jogging sendiri atau pilih bisa melakukannya dengan beberapa teman atau keluarga untuk jogging bersama.
Keduanya pun sama-sama menguntungkan dan pastinya tidak akan membuat aktivitas untuk menjaga kebugaranmu terhambat.
Friends, berikut beberapa keuntungan dari baik itu kamu lari sendiri maupun lari dalam kondisi ramai.
Keuntungan Lari Sendiri.
1. Kita dapat menikmati waktu dengan diri sendiri
Setelah satu minggu panjang yang melelahkan di tempat kerja, kita membutuhkan suatu kegiatan luar ruangan untuk menjernihkan pikiran. Salah satunya lari bisa menawarkan me time dimana dirimu tidak mau diganggu oleh siapapun.
2. Kita dapat berlari tanpa aturan.
Bila kita berlari bersama teman, ada tekanan dari dalam diri untuk setidaknya tidak mengecewakan mereka, dan kemungkinan besar kita akan mengikuti alur lari yang sudah direncanakan di awal. Namun tidak salah juga bila ada saatnya kita hanya ingin berlari tanpa rencana dan aturan, lari sendiri bisa jadi salah solusinya.
3. Kita dapat menghindari percakapan yang tidak kita inginkan.
Sangat penting untuk menyediakan waktu untuk bersosialisasi bersama teman-teman dan keluarga, namun terkadang jadwal tersebut berbenturan dengan waktu berlari. Ada pelari yang menikmati sesi lari sambil mengobrol sepanjang jalan. Tapi ada juga sebagian dari kita yang lebih nyaman berlari sambil berkonsentrasi pada pernafasan dan langkah.
4. Kita dapat mengatur kecepatan berlari.
Bila kita berlari sendiri kita tidak harus tergantung dengan kecepatan teman kamu baik yang lebih cepat atau lebih lambat. Dengan demikian kita tidak harus menyesuaikan diri dengan kecepatan kawan-kawan kita dan melakukan seenaknya yang kita inginkan.
Keuntungan Lari Ramai-ramai
1. Di kala sedang malas atau bosan lari, teman justru bisa memberikan Anda dukungan dan motivasi untuk kembali berolahraga.
2. Anda jadi bisa tahu sejauhmana kemampuan Anda berlari jika Anda memilikisparing partner atau saingan. Anda jadi kompetitif secara positif.
3. Bersama mereka Anda bisa saling bertukar informasi mengenai banyak hal seputar kesehatan dan olahraga lari.
4. Saat berlari di malam hari atau di lokasi yang sangat sepi, Anda akan merasa nyaman karena Anda berlari bersama orang yang Anda kenal baik.
5. Selain menjadi lebih sehat, ikatan persaudaraan antara Anda dengannya (sahabat/keluarga) pun menjadi lebih erat.
Sumber :
https://www.blibli.com/friends/blog/ini-keuntungan-lari-sendiri-dan-lari-ramai-ramai-kamu-tinggal-tentukan-saja-sendiri/
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