Prerequisite before commit the sport or physical exercise, for the peoples whose have aged more than 40 years necessarily physician examination before commit the sport to prevent unwanted incident. Not be recommended to commit the sport if be found the condition as below (dr. Suwetra, on Seminar Kesehatan Olahraga, June 2008):
- Systolic blood pressure same with or more than 160 mmHg, and or diastolic blood pressure same with or more than 100 mmHg.
- Fast blood sugar content same with or more than 250 mg/dl.
- Have history of heart disease.
- Obesity with body weight 50% above of ideal body weight.
How the sport is committed?
In order the sport can give the result optimally, the sport need be committed regularly and be continued, because sport effect will decrease after three days and pass away after seven days be stopped.
Already be known that physical activity or sport with moderate intensity give best effect toward health. For the peoples whose do not usual commit the sport or physical activity, be recommended to start with mild activity and in shorter time than target, and then be increased step by step appropriate with the condition that be propertied.
Moderate aerobic exercise is the aerobic exercise with criteria as below:
- Type: fast walking, relax bicycling, swimming, and others.
- Intensity: 50 – 70% of maximal pulse beat (maximal pulse beat: 220 – age).
- Duration: 30 – 60 minutes
- Frequency: 3 – 5 times a week without rest more than two days and better every day.
Measuring of pulse beat very important in every commit the sport or physical activity to know do the sport already enough or no or otherwise instead too high.
Physical exercise be started by warming up during 5 – 10 minutes, core / principal exercise during 30 – 60 minutes and be finished by cooling down during 5 – 10 minutes. Warming up be committed by walking along far as 400 meters during 5 – 10 minutes with speed 1, 6 km/20 minutes. Core or principal exercise is committed by walking with speed 1, 6 km/15 minutes until arrive to target of pulse beat and be defended during 30 – 60 minutes. Cooling down be committed by walking along far as 400 meters during 5 – 10 minutes.