ARTIKEL OLAHRAGA | MEMBAKAR LEMAK DENGAN INTENSITAS LATIHAN

In addition to the type of exercise, another important factor in fat burning is an appropriate exercise intensity. You can measure it by measuring heart rate during exercise, Dr. Research. George Brooks of the University of California, Berkeley, showed that the use of fat as an energy source will be maximal if dilakukar exercise intensity below the 65% maximum heart second. On top of these figures, the body will use more carbohydrate than fat as fuel.

While the British study to prove that the most fat burning If you train with intensity of 63% maximum heart rate. Similarly, studies at Laval University, Canada, showed that those who train with high intensity fat loss more than low-intensity exercise.

The importance of an appropriate intensity to burn fat is also revealed in research for eight months at Duke University. The team led by Dr. Cris Slentz concludes:
• People who practice intensively, running 20 miles a week with an intensity of 65% -80% of maximum heart rate, decrease with the addition of fat and muscle rnassa more than people who walk 12 miles per week at 65% -80% maximum heart rate . Both groups are equally not a diet.
• Sports intensive form muscle tissue. The bigger the muscle, the more calories and fat to be used when the body is in normal circumstances. Intensive exercise also burn more fat after exercise compared to low-intensity exercise. The body will use energy from carbohydrates during exercise and during a break from fat, as well as for tissue repair. Amount more than if you do low intensity exercise.

One way to determine the intensity of the exercise is to test speech. This test is very subjective, but effective enough to ensure you are still a long zone of safe and comfortable workout. As long as you can still talk on the sidelines of the exercise without difficulty means you are classified as medium-intensity exercise.

As for measuring the heart rate can be performed using such a measuring device at hand. But you can also do it manually, by putting your middle finger and index finger just below the ear, then slide to the fingers directly beneath the jaw. Press gently. Starting the count from zero in the first pulse and count the next pulse for ten seconds, then multiply by six. That's what your heart rate. While the maximum heart rate is 220 your age.

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MANFAAT MELAKUKAN PEMANASAN SEBELUM BEROLAHRAGA

Perhaps you from small heating was used to perform activities or warming up before exercising. At the time of first school we are taught to warm up first before getting into sports practice lessons in the field. At least we were told to jog around the field or around the streets outside the school. When the gym early in the morning along with any movement would warm up exercises for those who come not too late.

There may be wondering why the heating should be done? what functions and benefits of warming up prior to heavy physical activity like sports? And various other questions which may not be answered until today. What is certain is very important to do warm up before exercise. Than sorry later because it does not heat up yourself, then do warm up even if only briefly.

A. Function / Benefit Warming Before Sports

Sports involving the movement of muscles, joints and bones in a large enough intensity. By doing so warm blood sport that is rich in nutrients and oxygen will flow to the muscles so it's ready to be driven harder work. While the usefulness or benefits of exercise itself is to strengthen muscles, bones, heart, lungs and the circulation of blood.

B. Type / Shape Heating The Quick and Easy

Heating or warming up can be done without the help of any tools and without cost, ie with light jogging, light aerobics, jog in place, and others. Enough to our body sweaty, hot and feeling quite heating approximately 5 to 15 minutes can be followed by muscle stretching or streching for a few minutes for your muscles more flexible to use later.

C. Effects, Impact, and Effect Not Doing Warming Sport

Without an adequate warm up before doing exercise a dominant activity moves the muscles, joints and bones can result in injury to muscles and joints injuries. Of course, the injury will greatly interfere with activities and may be very painful and need further medical treatment. Muscle injury can be a sprain, whiplash, sprains, muscle cramps, muscle pain, and so forth.

D. Stretching / Streching the Good and True

After warming up that makes a little sweat, then followed by muscle stretching or strenching. Both heating and stretching should be done in a lightweight, low-capacity not too excessive. If done excess can lead to joint injury. Do not let the sport has not been feeling tired or exhausted heavy. If it is done properly then the body will be ready to do sports activities. Then work out with joyous feelings without coercion and forget all the problems that exist.

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PERBEDAAAN ANTARA PENDIDIKAN JASMANI DAN OLAHRAGA

There are 4 aspects that differentiate between the Sport and Physical Education, among others:

1. The purpose of Physical Education tailored to the educational goals related to personal development of all students, while the Sports goal is to refer to the performance achievement of motor behavior as high in order to win the match.
2. Learning Content in physical education tailored to students' ability level, while the sports content of learning or training content is the target to be met.
3. Learning Orientation physical education centered on students. This means that students are not able to reach the destination in time given the chance again, while in sport athlete who can not achieve the goal line with the target time is not considered talented and should be replaced with other athletes.
4. The nature of physical education activities in scouting talent that is used to determine the entry behavior, while in the exercise aimed to select a talented athlete.

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MENGENAL PERMAINAN SEPAK TAKRAW

1. Sepaktakraw Field

Badminton court-sized with
Length: 13.40 m
Width: 6.10 m

2. Players

Each team consists of 3 people, 1 person as a "Tekong" and 2 others called "Apit Apit Right and Left".
. Players Clothing
* Son: Shirt-sleeved uniform shirts and rubber shoes.
* Princess: round-neck T-shirt, knee pants.

Not allowed to wear clothing which endanger the opponent.
Well-dressed, shirt and the obligatory T-shirt tucked / insert.
Captain must wear band on the left hand.
Clothing should be numbered backs, no only 1 -15.

Substitution of Players
Substitution at all times when the ball dead.
Each team is allowed only once in a set.
Players who get "red card" could be replaced with a provision there has been no previous substitution.
If a team of players less than 3 (three), it should not continue the game and the team is otherwise lost.

3. The match officials.

* 1 (one) official referee.
* 2 (two) referees (main referee and umpire II)
* 6 (six) lineman / linesman's (4 side underlined the field and 2 rear)

. Sweepstakes & Heating Players

Before the game starts, the referee will conduct the draw, who won the lottery right to choose "football first."
Heating for 2 (two) minutes and only (five) persons are allowed on the field during heating. Consists of 3 (three players) and coaches.

Position players at the time of service.
In doing sepakmula, one of the legs Tekong is in a loop to do sepakmula.
Both wedge players who perform service, must be within a quarter circle.
Opponent freely move within the field itself.

4. Error (Cancel)

An error on the part of the service.
o Apit as pelambung still play ball.
o Apit lift the foot, stepping on the line, touch or pass under the net when the ball stomach.
o Tekong dilambungkan not punt that to him.
o The ball touches one of his players (friends own) before the ball over the net.
o The ball fell out of the field.
o The ball was not over the net.
o Tekong when kick while jumping.
* Error by the recipient
o Trying to divert attention or loud opponent against the opponent.
* Errors on both sides
o There are players who took the ball on the opponent field
o There are players or equipment passing through the opponent's field
o playing the ball more than 3 (three) times
o The ball on hand
o Holding / pinch the ball between the arms and body, two legs or body.
o The ball on the attic / roof or wall (other objects)
o There are players who deliberately slow down the game unnecessarily.

5. Event rate calculation

Figures / points are awarded to the team that shut down the ball or opponent membyat error.

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4 CARA MENGAJARKAN RENANG KEPADA ANAK

The kids really like water sports as fun activities and find many interesting things. If your child is afraid of water, do not worry, doubt as it is a very normal reaction, even if accompanied by an experienced trainer to lease that will help your child progress from fear to be confident and safe in the water.

Here are tips on how to start the process and techniques of swimming for beginners. These steps in a logical sequence and is designed to strengthen confidence in the water. Here are 4 easy tips to swim for children and beginners:

The first is to familiarize your child with the feeling of getting their faces wet. In swimming lessons taught how to blow bubbles. Do it in the shallow pond so that children do not become anxious and disturbed by the depth of water.

Second is to create a child to learn how to put their head completely under water. This is a step that introduces water as something very different from what they use and must be handled with care hati.kita they hold to this point, so that children have the anchor to grip. Some swimming instructors using the technique of "doll" in which children held their breath as they continue to carry water to the doll behind.

Third is to teach children how to lie down on the water to actually swim. This technique is to teach them how to float and then turned and began moving their own arms and legs simultaneously. Support the child by placing your hands stomach them and help them move forward as they begin to learn the strokes.

Fourth is to teach jump into the water from the side and then swim back to the wall. This is the basic water safety measures that all children should know they've fallen into a swimming pool accident.

Once you reach the 4 ways to swim for children and beginners develop a level of confidence that they are no longer afraid of water and will have fun. Once your child has the basics of water safety on the other swimming techniques can be more easily taught.

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ARTIKEL OLAHRAGA | OLAHRAGA LOMPAT JAUH

1. The tools used in long jump

• Roll meter
• Hoe
• a small flag (red and white)
• Style squat
• Style walking on air (walking in the water)
• Style hang (snapper)

2. It points to consider to achieve maximum results

• prefix, the prefix range 30-40 and done as quickly as the rapid
• Reject, menolakkkan legs as strong as the strong repulsion on board with the strongest legs.
• Attitude bodies floating in the air labored long as possible
• Attitude time bodies landed, endeavored not to fall backwards

3. Disqualification

• Called 3 minutes not jump
• rested with 2 legs
• After the jump, back in the direction prefix
• Landing outside the tub jump

4. Notes

• tub filled with sand jump
• If the jumper fails / disqualification yuri raised a red flag
• If the jumper to do well yuri raised the white flag
• 122 cm Width prefix
• The length of the beam 122 cm
• The width of the beam 20 cm

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PERTOLONGAN PERTAMA PADA CEDERA KAKI

Injury to the foot is very annoying because it will affect our daily activities. unfortunately most people do the wrong first aid when his foot injury. The following are the steps that correct first aid when you get an injury to the leg:

1. Rest your feet for a moment and not be forced to move. Excessive activity can lead to further complications, such as a torn ligament will be more severe, often accompanied by fractures sprained / broken / cracked the bone.

2. compress leg injury with ice. do with warm water. when a new injury took place, there will be tears of blood vessels that lead to the release of "content" of blood vessels into the tissue around it so swollen blood vessels around the injury also will widen (dilate) in response to inflammation. Giving a cold compress / ice will be "narrow" which widens blood vessels, thereby reducing swelling. Cold compresses can be done 1-2 times a day, no more than 20 minutes because it would interfere with blood circulation.
Conversely, when the injury is chronic, inflammatory tanda2 such as swollen, red, severe pain is gone, then the principle of warm compresses can be done

3 .compression. Compress / emphasis on the injury, could do with a bandage / bandaged. Not too tight, the aim to reduce the swelling.

4. elevation. If the reply sprained ankle foot, sering2 rest with feet up, with rocking. The goal is to reduce the swelling.

Provision of anti-drug and anti-inflammatory pain can be provided upon your doctor's instructions.

How to massage / traditional massage?

Medically, this is not justifiable. Why? Sprain is an injury that involves the inflammation process, which is accompanied by tears of blood vessels and even a heavier longer be accompanied by a fracture or ligament tear is greater. Manipulation / massage part and prevent injury will worsen because of the torn blood vessels which normally should be "closed" (as the body's natural response), not to mention if there is ligament tears and fractures. RICE principle is a principle that has become the gold standard / principle of the primary treatment for sprains anywhere in the world, especially for olahragawan2.
If you are someone who loves sports benar2, the act of "aggressive" sometimes needs to be done, for example:

X-rays can see the presence of accompanying injuries such as fracture / cracked / broken bones, but can not see the injury / tear on ligaments. To see the ligament with good, to do an MRI.

For the selection of anti-pain and inflammation, there is some controversy, because the inflammatory process that occurs is the body's natural mechanism to "recover". By taking anti-drug and anti-inflammatory pain, then this mechanism will be eliminated and consequently the healing will be delayed.

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PERBEDAAN MOTORIK KASAR DAN MOTORIK HALUS

1. Gross Motor Development

The task of coordinating the development of physical body movement, such as running, tiptoe, jump, dependent, throw and catch, and maintain balance. This activity is needed in increasing gross motor movement coordination skills. In children aged 4 years, kids loved the physical activities that contain hazards, such as jumping from high places or a dependent with her head hanging down. At age 5 or 6 years the desire to perform dangerous activities increases. Children at this period enjoyed the race events, such as bicycle races, running races or other activities that contain hazards.


2. Fine Motor Development

The development of fine motor skills of kindergarten children is emphasized in the coordination of fine motor movement in this case related to place or hold an object by using your fingers. At the age of 4 years of fine motor coordination of movement of children is growing even nearly perfect. However this age children still have difficulties in arranging the blocks into a building. This is caused by the desire of children to put the block in perfect so sometimes demolish the building itself. At age 5 or 6 years of fine motor coordination of the movement flourished. At this time the child has been able to coordinate the movement of visual motor skills, such as coordinate eye movements with the hands, arms, and body simultaneously, among others, can be viewed at the time the child write or draw.

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ARTIKEL OLAHRAGA | TIPS MENDAPATKAN BENTUK PERUT IDEAL

The flat stomach is the ideal of all men in this world. it seems very difficult to get it, but with a little willingness dapdat we have a flat stomach in idolakan by men. follow these steps:

1. Motivation to spend more, do not survive just 1-2bln aja. (can be overcome by referring friends who seingin or boyfriend, if I can still understand little more distinguished, or already formed muscle belly)

2. Perhatikan your stomach when sitting, klau tekukan2 still there, means that there are a lot of fat, muscle Keliat ga tar, started by burning fat, it can be with running or cycling.
if it is flat, can be started with exercise:

• Sit-up (exercise for the upper abdominal muscles)

Sit dikarpet then bend legs, Cross hands at chest
Tighten the stomach, then lower the weight down, hold briefly, then returned to its original position.
Do not make a move until his back touched the floor.
Do the movements slow and controlled.
On returning to the starting position and tighten your abdominal muscles still feel the pressure on the abdominal muscles when the body position near thigh.
For reps can try 15-50 cents depending on how many times could loe but to set I do not have too much.

• Leg raises (Exercise for lower abdominal muscles)

Lie on a flat bench and hold hands at the end of the bench behind your head. With legs slightly bent position, lift the foot so as to form an angle of 45 degrees.
Hold briefly and then slowly return to starting position. Keep your feet do not touch the bench.

• Side to side (Exercise for the side abdominal muscles)

Stand up straight with both hands holding the dumbbells. The position of the hands straight at his sides.
Slowly move your body to the left side of the muscle belly up to feel the pressure. Hold briefly, return to starting position.
Slowly move your body to the right side of the muscle belly up to feel the pressure.
Return to starting position.
When the body moves to the side guard to keep the body upright and not bending or leaning forward.
"Be careful not too tired and avoid the burden is too heavy, as if too heavy can cause injury to the waist."

3. Keep eating, use of guidelines, dikit2 origin sering.sehari eat 5-6 times. multiply eating fruits and vegetables.

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ARTIKEL OLAHRAGA | PRINSIP DASAR LATIHAN

A. Definition Exercise

Exercise is a process that sistrematis repeatedly, is fixed by always providing increased load.

B. The principal aim of Exercise

The main objective is the achievement of maximal exercise in addition to health and physical fitness for athletes. In accordance with its objectives, the sequence of exercises emphasizing the following:

1. Formation of physical condition (Phesical build up). The elements that must be in shape and developed covering.
1. Strength (stregth)
2. Velocity (speed)
3. Endurance (endorance)
4. Agility (agelity)
5. Flexibility (flexibility)
6. Speed ​​(accurancy)
7. Balance and coordination
8. Establishment of Engineering (Technical Buildup)
9. Formation Tactics (Tactical Builp Up)
10. Establishment of Mental (Mental Buildup)
11. Formation of Maturity Champion


C. Exercise load (Loading)

Expenses are also called the exercise or training materials or loading is a practice forms of physical and spiritual athletes to achieve sporting achievement. These forms of exercise can be done in various ways: the finger-gymnastics-weightlifting-Eross eouentry etc.

Two kinds of understanding of the exercise load dapayt distinguished as beikut:

1. External load (outer load)

Is a direct bebna exercise can be seen in practice. External load can be characterized by the properties of the load, itself, for example:

a. Incentive training
b. Volume of training
c. The duration of exercise
d. Rhytmo exercises etc.

2. Expenses In the (inner load)

Is an exercise load which has a direct impact on the physiology of the athlete. So actually load in the free outer imposed on athletes who give effect to the increase in pulse rate.

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MENCEGAH KEHAMILAN YANG TIDAK DIINGINKAN

What is emergency contraception?. Emergency contraception or the so-called KONDAR is a method to prevent pregnancy by thicken cervical mucus, ovulation mensupresi, and thins the endometrium so that inhibits implantation. Emergency contraceptives do if:

• You have sex without using contraception.
• Your contraceptive method fails. Maybe you forget to take your pills, condoms break, or slip your diaphragm.
• You were raped. Even if you are using family planning, emergency contraception can help reduce your chances of getting pregnant.

Hormonal Contraception

If you have sex without contraceptives, there is a possibility that you could get pregnant. This applies if you have not experienced or menopaue or nearing menopause. You can also get pregnant if you are using family planning methods are not very reliable or if you do not use it the right way.

Using emergency contraception correctly can prevent unwanted pregnancies and keep you from worries, while you wait for the next period to start.

Emergency contraception does not cause abortion or harm the fetus if the patient has been pregnant. Contraception must be given within 72 hours after sexual intercourse without contraception. Effectiveness will decrease if KONDAR late granted temporary fertilization has occurred. Combined oral contraceptive has a 92-96% effectiveness, is less effective than that of progestin-only pill, which is 95-98% effectiveness.

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BAHAYA KANKER PARU-PARU

Cancer Lung cancer is categorized in the deadly disease, for both men and women. Compared with other cancer types, such as prostate cancer, colon cancer, and breast cancer, lung cancer nowadays tend to rise faster development.

Lung cancer is a form of very rapid growth of cells (abnormal) in lung tissue caused by changes in tissue form cells or expansion of the cells themselves. If left to this abnormal growth can be spread to other organs, both near and far with a Pulmonary example bone, liver, or brain.

Lung cancer caused by smoking more (87%), while the remainder is caused by the substance of asbestos, radiation, arsenic, chromate, nickel, klorometil ethers, mustard gas and coke oven emissions can cause lung cancer, although usually only occurs on workers who also smoked.

# Classification for Lung Cancer

There is the classification of lung cancer, is viewed from both dijaringan lung diffusion rate itself and to other organs. But basically the lung cancer is divided into two levels of criteria based on their distribution:

1. Primary lung cancer
Has two main types, namely Small cell lung cancer (SCLC) and non-small cell lung cancer (NSCLC). SCLC is the kind of small cells (many) which has a very rapid growth in power until engorged. Usually called "oat cell carcinomas" (wheat cell carcinoma). This type is closely associated with smokers, Handling responds well enough through the action of chemotherapy and radiation therapy.

While the growth of NSCLC cells is a single, but often strike more than one area in the lungs. For example adenoma, Hamartoma kondromatous and Sarcoma.

2. Secondary lung cancer
Lung cancer is a disease that arises as a result of the spread of cancer from other organs, most often breast cancer and colon cancer (stomach). Cancer spreads through the blood, lymphatic system or due to closeness of organs.

# Signs and Symptoms of Lung Cancer

Signs and symptoms of lung cancer will only occur when the abnormal growth of cells was more severe towards a more advanced stage, and this will take many years since the beginning of its development. There's even a possibility did not show any specific signs and symptoms, but only visible if the X-ray done. But if some of the signs and symptoms below when perceived, should immediately see a doctor:

1. Old coughing in people smoking
2. Difficulty breathing (shortness of breath)
3. Cough out blood (even though small amounts)
4. Frequent lung infections (pneumonia or bronchitis)
5. The presence of chest pain, shoulder and back section
6. Change from the usual voice
7. Cough for more than two weeks in people who do not smoke
8. Others, such as difficulty swallowing, neck and face appeared swollen, decreased appetite, weight loss, quickly tired or weak.


# Causes Lung Cancer

The biggest cause is smoking, while others are caused by contamination of the surrounding air by the substance of asbestos, air pollution by fumes or combustion including tobacco smoke. There are several cases of diseases that trigger lung cancer, namely tuberculosis and pneumonia. Both diseases can cause organ injury in the lung tissue cells supports the growth of abnormal cells inside the cavity. Lung cancer usually develops from this case is a type of adenocarcinoma (adenoma).

# Handling and Lung Cancer Treatment

Handling and treatment or treatment performed on people who have undiagnosed lung cancer will depend on the level stage, the possibility of operation, and general condition of the patient. This is not apart of history and the causes of lung cancer is certainly there.

Some typical steps are:

* Actions cancer cells lift surgery
* Actions of Radiation Therapy
* Action Therapy Kemotherapy
* (Photodynamic Action injections (PTD))

Providing Nutrition and supplements can reduce symptoms caused by lung cancer. Vitamin D and Fe is very good to be administered by lung cancer patients, so it is with antioxidant foods like blueberri, cherri, and tomatoes.

Essentially, we must stop smoking and exercise diligent!!

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PENTINGNYA OLAHRAGA UNTUK PENDERITA PENYAKIT GULA DARAH

CONTINEU exercise is very important for diabetics because it can control blood sugar levels and decreased body weight and blood pressure. Diabetics who exercise regularly are also more rare to have a heart attack or stroke than those who exercised less.

The cause why exercise can help control blood sugar levels is because during exercise, muscle cells to work harder so that more needed to burn sugar and oxygen into energy than when resting. Exercise also helps insulin work because sugar in the blood flowed into the muscle cells for conversion into energy so that the automatic blood sugar levels in the blood will decrease so that will lighten the work of insulin.

Here are some other benefits of regular exercise for people with diabetes:

• Controlling blood sugar, especially in type 2 diabetes, whereas for type 1 diabetes is still problematic.
• Pursue and improve risk factors for cardiovascular disease occurs in many diabetics, such as coronary heart disease (CHD), stroke and peripheral vascular disease.
• Assist weight loss programs in patients with diabetes are also obese, even more so when done in conjunction with dietary adjustments.
• Provides psychological benefits, regular exercise can improve physical fitness level for improving the cardiovascular system, respiration, blood sugar control so that the patients felt fit, reduce the anxiety of the disease, arises a sense of pleasure and further enhance confidence and improve the quality of life.
• Reducing the need for oral drugs and insulin usage.
• Preventing diabetes early, especially for people - people with a family history of diabetes or for those who enter in pre diabetic group.

Exercise that is recommended for diabetics is low impact aerobics and rithmis like gymnastics, jogging, swimming and riding a bike, while the static resistance exercise is not recommended (such as lifting weights, etc.). The portion of the exercise should also be noted, excessive exercise would be detrimental to health, while too little exercise is not so useful. Determination of the portion of these exercises should pay attention to exercise intensity, duration and frequency of training exercises.

In practical terms the intensity of exercise undertaken by the club - a club for people with diabetes be assessed by:

* Target pulse / exercise area.
* Blood sugar levels before and after exercise.
* Blood pressure before and after exercise.

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ARTIKEL OLAHRAGA | TIDUR SIANG TERNYATA SANGAT BERMANFAAT

Traditional Mediterranean diet is very high fiber containing vegetables and balk for the heart. Other Mediterranean traditions nap also been shown to reduce the risk of death from heart disease, according to DPA.
It is based on studies conducted with Greek and American scientists in Marburg, which is the headquarters of the "Germany Green Cross" (dgk / German Green Cross).
The study by the Athens Medical School in Greece and the Harvard University Department of Public Health in the United States is committed against more than 20 thousand of Greeks aged between 20 years and 86 years who participated in the European cancer research. The study participants had to answer such questions is whether they do take a nap and how often.
From the study found people who like to take a nap have a risk of death from heart disease 34 percent lower. If the frequency nap more, then the risk of death would be lower, especially for male workers.
Dgk to note, because the conclusions drawn from the "prospective observational study ', could be other factors besides nap can reduce deaths from heart disease.

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ARTIKEL OLAHRAGA | MEMILIH OLAHRAGA YANG SESUAI UNTUK KITA

Determine the type of physical exercise that right for you and how much intensity is not easy. This involves a variety of factors that would vary for each person.

Various factors include age, physical condition, your body type and purpose of the exercise itself. However, most underlying question of all is when we start. You might be inclined to think that exercise is a mechanism to build or shape your body. But in reality, efforts to become more fit worthy of as a process of "breaking down" and "build".

In the process, which produces strength training and endurance usually requires muscle work out of character. If you're weighing the muscles repeatedly, these networks usually have to adapt to new demands. It's like sebgau reconstruction projects, which in the early stages of muscle exercise stretching experience, and her weak and cause microscopic damage to nature.

Kemudan body will restore the muscles are damaged, but build it with an endurance better. These muscles are made larger, more powerful and more efficient. To keep the process of breaking down and building continues to walk, needed a little balance. It's also important that is to start training at the appropriate stage of your condition. From there, you can gradually increase the demands on your body by lifting more weight, run or swim longer distances or increase the intensity and duration of your exercise.

Identify the type of muscle, the body and the type of exercise
Before selecting and training, you'll want to know the type of body, muscle and type of exercise. By recognizing these three key words, you will help in determining the best type of exercise for you.

Muscles Frame
The muscle in question here is striated muscle or skeletal muscles used for movement of the body. Type of skeletal muscle generally divided into two ie fast-twitch muscles and slow-twitch. Fast-twitch muscle berkonteraksi quickly and also release energy in a very short time. These muscles are ideal for activities that require the speed of motion like running sprints or power lifting.

While slow-twitch is the opposite type, since these muscles to contract less rapidly and release energy gradually. This 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 types of muscle, but usually there is one type of muscle the body most prominent or dominant. Type the human body can be divided into 3 broad categories namely:

1. Ectomorph (thin talent)
If you are tall, slender body with little fat you are in this category. In this type, the body predominantly slow-twitch muscles and you probably will succeed with the kind of exercise is aerobic.

Bones of the 'ectomorph' is usually small and lightweight, with little muscle and too little. Usually body higher than it should. People ectomorph is naturally not strong enough, he had to work very hard to form a mass on her body.

2. Endomorph (talent fat)
The main characteristic for this category is a round body and fat in people with type endomorph, fast-twitch muscle is more dominant.

The image is usually represented in the physical description of terkontsentrasikan masses in the abdomen. This may be true or not. Arms and legs a endomorph is usually short in length and size tend to taper.

Hands and legs starting small with upper arms and thighs are often developed than the lower arms and lower legs. Men of this type also has a large waist. If this type, you better nature through anaerobic exercise.

3 Mesomorph (Ideal)
The man who entered mesomorph category has great bone and muscle that contains better. Thin tapered torso with a small waist. Bones and muscles that have very conspicuous. Facial characteristics possessed well as the obvious cheekbones, a heavy jaw and square.

His face was long and wide with a small piece of the form. Arms and legs of the mesomorph is expanding, even on the fingers he has muscled. Other characteristics visible on the mesomorph, which is a thick skin and hair texture that belongs to the weight. Men with this type, can be successful with a form of exercise that is more flexible, both aerobic and anaerobic.

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

- Aerobics.
This exercise emphasizes the endurance and cardiovascular fitness. This type of movement requires a constant in a long time and involve the entire cardiovascular system such as the heart, lungs and blood vessels.

The main purpose of this exercise is the type of oxygen delivery efficiently. With aerobic conditioning that continues to increase, the lungs can inhale oxygen better. Likewise, the heart and blood vessels that deliver oxygen to the muscles.

- Anaerobic
This type of exercise does not involve the aerobic system. Energy gained nearly most of the glucose stored in muscles. Glucose quickly exhausted due to intense efforts so that the muscle becomes tired. Weight is one example of anaerobic exercise.

- Stretch
Stretching is necessary before undergoing training in order to achieve flexibility of the muscles to avoid injury. Muscles will become vulnerable to injury and pain if not to stretch.

Other efficacy, stretching clear out soreness or stiffness after a hard work or exercise during the eight hours or more, and cause the muscles remain flexible. To achieve good results, do stretching before and after exercise in which muscles are getting hot. Duration, between 5 - 8 minutes

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OLAHRAGA UNTUK ANAK PRA SEKOLAH

Who would not know the benefits of exercise? Although perhaps not specifically but we all know that exercise good for health. Usually when we talk about the sport we only pay attention to sports for school children, teens, adults to seniors. But there was also lho exercise for children aged 1-5 years (preschool).

Dr. Ade Tobing, SpKO from the Faculty of Medicine, University of Indonesia warned parents need to realize that children have characteristics that differ from adults, the process of growth and development as seen from the increase in height and weight.

Preschoolers need to move that can be obtained when they play, "children moving while playing, that's sport for them." Clearly.

However, Mother needs to set the duration of play for the little guy. Ie a good old play for 60 minutes a day dikumulatifkan. That means the Mother could menyicil played 10 minutes in the morning, then 15 minutes during the day and the next until it reaches the target 60 minutes. It's certainly not difficult, considering the kids love playing.

Furthermore dr. Ade describes the benefits of exercise for these preschoolers have the ability to double, because in addition to improving physical health today, both could be the basis of his health in the future. With active physical exercise, the child has started earlier a healthy lifestyle which will protect it from sedentary diseases such as heart disease, diabetes, obesity, osteoporosis and others.

Based on motor and cognitive readiness (Sherman), physical exercises for children aged 2-5 years is to perform simple motor skills, such as jumping, throwing, catching, running. But remember, kids fun was more important, do not force children to follow the movements of thought strange.

Now the task is to sort out the Mother of a suitable type of play for little, so that other children are also exercising their fun. Good luck!

Tips:

* Provide a balanced nutrition so that children stay active.
* Play the ball, put the ball into the basket, ran a short distance could be an option.

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OLAHRAGA UNTUK BALITA

Aka Moving physical exercise? It's almost every child's favorite activities. But apparently, it's not enough you know. Movement is performed little and often have to continue to be trained, or even if necessary, repaired. By then, his movements will be absolutely perfect future.

Well, one way to train your child's movement is to take her exercise. Why not? Sports do not just make it healthy and fit, but can also develop fine motor skills. Thus, the body of the child 'guaranteed' must be more fit, so it can survive when faced with various challenges (physical and psychological).
The problem is, you can not arbitrarily choose sports for children. So, many-many are 'shopping' info about the world of sports.

Under 6 years
If children do not want to exercise, do not force him. Children develop certain skills at different ages. Therefore, do not compare your child with other children. Throughout the growth of normal (and on target!), Let him master the skills based on its own merits.
Some children are reluctant to exercise because of fear of failure or easily frustrated. Again, recognize the signals sent by the children and never tired of giving encouragement.

Here are some types of sports that fit the child's age:

Age 2-3 years. Sports that are not yet structured, such as running, swinging, climbing, and playing water. At the age of two years, the child was able to jump with one or both legs, and ran. At the age of three years, he can change direction (from right to left, from front to back) with ease.

Note: Generally, children are not ready to join a structured exercise or engage in activities that are full of competition. When children are reluctant to join in a particular sport (for whatever reason), do not be forced to yes. Try to find out the cause. If necessary, postpone it and try again a few months or years later.

All you can do: Always accompany children. Never forget to apply sunscreen when children outside the home (this applies to you later).

Age 4-5 years. Usually, children can roll the big ball, catch the ball, well versed with the tricycle. He also started to like swimming or do physical exercises (but without programmed).

Note: Any choice sport, the little one should be happy. If the child is not happy, ask why and try to solve the problem or search for other sports is preferred. This is important if the child wants to do sports structured. Later kids depressed because they have to compete, it could form a negative attitude towards the world of sports or injure himself (as always trying to please others).

All you can do: Make sure the child's schedule is not excessive, can cause stress. Prepare the necessary security. For example, a safety elbows, knees, or helmets, when children cycling. Make it a habit, any type of exercise options later children.

Age 5-6 years. Many of the skills already mastered, including marching, balance exercises (walking on the catwalk beams), climbing, swinging, swinging, rolling, spinning, and others.

Note: The child can have a simple game with the ball. Although this involves the coordination and agility, let him play freely without strict rules alias.

All you can do: Remind the child that still sports the emphasis on having fun, playing with friends, as well as draining. There are no other frills.

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