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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PERKEMBANGAN MOTORIK PADA ANAK

Oleh:
Prof. dr. Hadiwaluyo M.Pd (Pendiri yayasan Baby smile Indonesia)

Motor motion is smooth movement involving smooth muscles in the hand and fingers are coordinated with the vision. In infants, the development of fine motor must always be monitored and stimulated. Parents should never be complacent in monitoring the baby's fine motor development. Here is a fine motor development in infants from month to month:

1. Age 1 Month: almost all the time your baby's first months fist.

2. 2 months of age: can menggemgam toys when placed by us in the palm of his hand.

3. Age 3 months: trying to get ahead, either on an object or trying to grab your face.

4. Age 4 months: mengoyangkan holding and sound toys, your baby can play with that toy. Start your baby likes to notice her little fingers.

5. Age 5 months: use both hands, both to achieve it or menggemgam toys.

6. Age 6 months: move toys from one hand to another. Little can also banging his toys to the table or a surface.

7. Ages 7 to 12 months:
* Using the hands and fingers to pick up small objects.
* Bangs two objects.
* Moving objects from one hand to another.
* Poking or gouging by using his index finger.
* Pointing to a direction with his forefinger.
* Dealing with their toy in a new way: push, play, poke, or tear.
* Dropping the object into a container and see it.
* Capture and re-enter the toy or object into the recesses.

By paying attention to motor development, infant development we will be expected to be maximal even before the age of development.
It seems that I can convey, hopefully posts about fine motor development is useful to you and your baby. Thank you for your time. greetings health.

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