JAKARTA – Studi terbaru mengungkap lima jenis olahraga terbaik yang menghasilkan berbagai manfaat, mulai dari penurunan berat badan hingga melindungi jantung dan otak.
Jika Anda mengira lari maraton adalah cara tercepat untuk membuat tubuh bugar dan sehat, tidak demikian halnya menurut pakar dari Sekolah Kedokteran Harvard, Amerika.
Menurut profesor I-Min Lee, olahraga gaya lama itu tidak sebagus yang diperkirakan banyak orang. Daripada lari jarak jauh, yang dapat membuat persendian dan sistem pencernaan bermasalah, Lee merekomendasikan lima jenis olahraga lainnya.
Menurut penelitiannya yang berjudul “Starting to Excercise” 5 jenis olahraga tersebut menghasilkan berbagai manfaat mulai dari penurunan berat badan dan pembentukan otot untuk melindungi jantung dan otak, serta memperkuat tulang.
Simak apa saja olahraga terbaik yang ia rekomendasikan.
1. Renang
Renang bisa jadi merupakan olahraga yang paling sempurna. Selain menggerakkan hampir seluruh otot tubuh, renang juga meningkatkan detak jantung untuk memperbaiki kesehatan jantung dan menjaga otak dari masalah penuaan. Ditambah lagi, berada di posisi mengambang membuat olahraga ini hampir terbebas dari kram.
Renang bagus untuk orang yang memiliki radang sendi karena tubuh tidak mengangkat beban, kata Lee.
Berenang rutin setidaknya 30 hingga 45 menit, termasuk dalam melakukan aerobiktipe olaharga yang belakangan ini menurut penelitian dapat membantu melawan depresi, menaikan suasana hati, mengurangi stres, dan manfaat lain.
2. Tai chi
Tai Chiyang disebut juga tai chi chuanadalah seni bela diri China yang mengombinasikan serangkaian gerakan yang anggun dan mengalir untuk menciptakan meditasi gerak. Olahraga ini dilakukan perlahan dan lembut dengan tingkat fokus yang tinggi dan perhatian khusus yang diberikan untuk bernapas dalam-dalam.
Karena peserta tai chi memiliki tingkat kecepatan sendiri-sendiri, maka olahraga ini dapat dilaukan oleh beragam orangtanpa memandang tingkat usia atau tingkat kebugaran.
Tai chi “sangat baik untuk orang tua karena keseimbangan merupakan komponen kebugaran yang penting, dan seiring bertambahnya usia keseimbangan kita akan berkurang,” kata Lee.
3. Latihan kekuatan
Yang paling dasar, latihan kekuatan melibatkan penggunaan berat untuk menciptakan ketahanan terhadap tarikan gravitasi. Bobotnya bisa jadi tubuh Anda sendiri, atau pun beban bebas seperti barbel atau dumbel.
Penelitian menunjukkan bahwa Anda dapat menggunakan beban berat dan sejumlah kecil repetisi atau bobot ringan dan lebih banyak pengulangan untuk membangun otot yang lebih kuat dan kokoh.
Chris Jordan, ahli fisiologi olahraga yang video olahraga 7 menitnya viral, mengatakan bahwa orang dewasa dalam kondisi sehat setidaknya perlu melakukan latihan ketahanan dua atau tiga dari empat sampai lima hari dari waktu olahraga mereka setiap minggunya.
Anda juga dapat menggunakan latihan interval intensitas tinggi, yang menggabungkan manfaat kardiovaskular bersepeda atau berlari dengan latihan ketahanan, untuk mencapai hasil yang sama atau serupa. Apapun latihan yang Anda coba, hal yang paling penting adalah terus melakukannya. “Untuk mencapai hasil, konsistensi adalah kunci,” kata Jordan.
4. Berjalan
Mungkin kedengarannya tidak signifikan, tapi berjalan bisa menjadi obat yang ampuh. Beberapa penelitian menunjukkan bahwa berjalan selama setidaknya 30 menitbahkan dengan kecepatan sedang atau santaidapat memberi manfaat bagi otak dan tubuh.
Satu studi baru-baru ini menemukan bahwa pada orang dewasa usia 60 sampai 88, berjalan selama 30 menit empat hari dalam sepekan selama 12 pekan memperkuat konektivitas di wilayah otak, dimana koneksi yang lemah dikaitkan dengan kehilangan ingatan.
Sebuah studi percontohan pada penderita depresi berat juga menemukan bahwa hanya 30 menit treadmill berjalan selama 10 hari berturut-turut “cukup untuk menghasilkan penurunan depresi secara klinis dan relevan secara statistik.”
Jika saat ini Anda tidak berolahraga secara teratur, peneliti kesehatan Harvard merekomendasikan memulai rutinitas berjalan Anda selama 10-15 menit dan perlahan ditingkatkan hingga 30 atau 60 menit.
5. Kegel
Kegel penting bagi pria dan wanita karena membantu menguatkan beberapa otot yang biasa disebut otot dasar panggul (pelvic floor). Seiring bertambahnya usia, otot-otot iniyang meliputi rahim, kandung kemih, usus halus, dan rektumbisa mulai melemah. Menjaganya tetap kuat dapat memiliki manfaat penting, salah satunya mencegah mengompol.
Cara yang tepat untuk melakukan kegel adalah seperti meremas otot yang akan Anda gunakan untuk menahan air seni, menurut penelitan Harvard. Mereka merekomendasikan menahan kontraksi selama dua sampai tiga detik, melepaskan, dan mengulang 10 kali saat berkemih. Untuk hasil terbaik, lakukan empat sampai lima kali sehari. (kompas.com)
Solemn ăbasică fundamental will probably be the gameplay Rolex kind.
canadian pharmacy world reviews mail order pharmacy – northwestpharmacy
zyrtec price india generic claritin – benadryl capsules india
Serious beneficial painless might be the look of Rolex vogue.
otc ed pills top ed pills – best ed medication
ed meds: erectile dysfunction treatments erectile dysfunction drugs
chlorquine hydroxychloroquine bnf what is chloroquine used for
replica rolex manner is without question solemnă convenient not ever substantive flashy.
tadenafil tadalafil without a doctor prescription tildenafil
drugs for ed: erectile dysfunction treatments buy prescription drugs online legally
replica rolex is certainly enjoyed by just most successful consumers.
Europe watches have several brand names, fake Rolex is among the vintage manufacturer.
viagra without a doctor prescription usa – buy viagra online usa buy viagra online canada
Rolex owns a high factor within throughout the world watch business sector.
Many appreciate Rolex.
viagra without a doctor prescription usa – viagra without a doctor prescription usa viagra over the counter walmart
As compared, Rolex’s sized is literally meticulous most long.
Rolex was the top with the intercontinental timepiece field.
As opposed to, Rolex’s in scale happens to be right as well as longer lasting.
can you buy amoxicillin over the counter canada amoxicillin 500 mg without a prescription – where can i buy amoxocillin
Superiority inside design and also technology is a great base regarding Rolex.
doxycycline 500mg buy doxycycline online without prescription – doxycycline 200 mg
buy chloroquine canada chloroquine tablet price – chloroquine india
Rolex watertight timepiece honored whole world.
Rolex’s chief profit is without question waterproof as well as the semi-automatic or fully automatic.
cheap chloroquine chloroquine for sale – buy chloroquine phosphate canada
amoxicillin 825 mg amoxicillin generic – amoxicillin from canada
Rolex has got the finest quality record.
doxycycline order online doxycycline prices – doxycycline 150 mg
The ingredient of Japanese rattan contains red root grass, which is pungent and sweet and warm in nature. It can replenish the life gate and nourish vital energy. The red root grass can activate the body’s vitality, activate testosterone, and can effectively repair self-damaged cells.Japanese rattan
Cialis is used to treat male erectile dysfunction (ED). Its pharmacology is to relax the smooth muscles of the corpus cavernosum, which facilitates rapid congestion of the penis to achieve a satisfactory firm erection-Japanese rattan
This site provides a comprehensive analysis of the effects of Cialis, evaluation of Cialis, and side effects of Cialis. Cialis? As the first-choice health food for menâs impotence health care, it is approved by the US Food and Drug Administration and has a significant prolongation for men-Japanese rattan
http://viagrasv.online# best over the counter viagra
viagra without a doctor prescription
The ingredient of Japanese rattan contains red root grass, which is pungent and sweet and warm in nature. It can replenish the life gate and nourish vital energy. The red root grass can activate the body’s vitality, activate testosterone, and can effectively repair self-damaged cells.Japanese rattan
what is hydroxychloroquine 200 mg used for https://pharmaceptica.com/
online canadian pharmacy ed drugs online from canada – online pharmacy no prescription
ed trial pack buy generic ed pills online – canadian pharmacy meds
Rolex includes right weight scale as well as permanence.
Rolex was the top with the intercontinental timepiece field.
Priligy (English name: Priligy Chemical name: Dapoxetine hydrochloride) is currently the only drug developed for premature ejaculation (PE) and the only premature ejaculation approved by the State Food and Drug Administration (CEDA).
https://lisinoprilfst.com/# lisinopril buy online
Cialis, also known as taranafil (English names: cialisr, chinacialisr), is the worldâs three major aphrodisiac–? Produced by Eli Lilly Pharmaceuticals in the United States. Its efficacy is as long as 36 hours. It is the first choice for sexual dysfunction.
https://metforminfst.com/# metformin from mexico
Sildenafil (English: Sildenafil), also translated as sildenafil, is a drug for male erectile dysfunction accidentally invented during the development of drugs for the treatment of cardiovascular diseases. For controlled drugs, they can be prescribed for use only after a doctor’s diagnosis.
Sexual stimulation is a necessary condition for Granville to exert its efficacy. The stronger the sexual stimulation, the better the efficacy. Emotions, fatigue, anxiety, and the cooperation of a partner will affect the male’s sexual response, and it will also affect the role of Weiergang.
http://metforminfst.com/# buy metformin uk
sildenafil tablets 120 mg https://pharmaceptica.com/
Rolex’s critical benefits is actually water resistant and moreover an automatic.
https://stromectolfst.com/# ivermectin purchase
Viagra (Taiwan name: Viagra) is an oral treatment drug developed by Pfizer, USA. It is used to treat erectile dysfunction and premature ejaculation, and has a very significant improvement in erectile dysfunction and premature ejaculation.
Priligy (English name: Priligy Chemical name: Dapoxetine hydrochloride) is currently the only drug developed for premature ejaculation (PE) and the only premature ejaculation approved by the State Food and Drug Administration (CEDA).
how long has hydroxychloroquine been used https://plaquenilx.com/# is hydroxychloroquine safe
https://ivermectinstr.com/# ivermectin cream uk
purchase ivermectin ivermectin tablets for humans – stromectol covid 19
Priligy (English name: Priligy Chemical name: Dapoxetine hydrochloride) is currently the only drug developed for premature ejaculation (PE) and the only premature ejaculation approved by the State Food and Drug Administration (CEDA).
With that in mind, a real watch just isn’t marine personnel of your clair, thanks to their fashionable appear, dependable effectiveness along with dependable outstanding, will need to also love sports activities professional selection.
best natural cure for ed prescription drugs online – ed treatment options
Another significant part of every single duplicate watch consists inside the look from the sub dials, which often don’t arrive very exact for the typical reproduction. About the back again in the observe we are able to in addition see each of the markings, including the brand company logo had to get this watch the same as the initial; this kind of depth makes the view more excellent. Lastly, the actual overhead to the side of the timepiece contains the firm’s brand name and this shows the real design between this watch that is made to appear like the initial almost properly.
hydroxychloroquine and chloroquine side effects https://plaquenilx.com/# plaquenil drug class
natural herbs for ed psychological ed treatment – erectile dysfunction pills
hydrocholoroquine https://plaquenilx.com/# define hydrochloric
Cialis is used to treat male erectile dysfunction (ED). Its pharmacology is to relax the smooth muscles of the corpus cavernosum, which facilitates rapid congestion of the penis to achieve a satisfactory firm erection.
viagra from india generic viagra – viagra cost
hydroxychloroquine sulfate tabs 200mg https://plaquenilx.com/# side effects of hydroxychloroquine 200 mg
viagra over the counter blue pill viagra – cost of viagra
viagra cost viagra without a doctor prescription – buying viagra online
how to buy cialis online uk how to get ciails without a doctor – buy cialis without perscription
hcqs tablet https://plaquenilx.com/# plaquenil 200 mg twice a day
buy cialis 36 hour online buy cialis online europe – buy cialis insurancecialis online without prescription
Xu Lanfang reminded male friends that in addition to Granville, medicines such as Cialis and Viratron are all prescription drugs. Therefore, they must be prescribed by a doctor and taken after instructions. Do not take other people’s medicines casually.
what is hydroxychloroquine 200 mg https://plaquenilx.com/# hydroxchloroquine
http://hydroxychloroquinecheap.com/# plaquenil 200
http://ivermectincheap.online# stromectol in canada
define chloro https://plaquenilx.com/# side effects hydroxychloroquine
These days, there’s one more novelty which you may locate extremely traditional and also legendary, a brand new version of the Patek Philippe Nautilus 5711.
http://ciprost.online# purchase cipro
If you can’t even get an erection, eating Granville is useless! Xu Lanfang explained that male erections need to receive sexual stimulation, such as A-films, A-books, and other sexual desire content, at which time the brain will release.
who makes hydroxychloroquine win https://plaquenilx.com/# what is hydroxychloroquine used for
http://hydroxychloroquinepst.online# plaquenil cost without insurance
Viagra (Taiwan name: Viagra) is an oral treatment drug developed by Pfizer, USA. It is used to treat erectile dysfunction and premature ejaculation, and has a very significant improvement in erectile dysfunction and premature ejaculation.
cialis and viagra mix ed. trusted medstore in cialis – truth behind generic cialis
Sildenafil (English: Sildenafil), also translated as sildenafil, is a drug for male erectile dysfunction accidentally invented during the development of drugs for the treatment of cardiovascular diseases. For controlled drugs, they can be prescribed for use only after a doctor’s diagnosis.
tadalafil vs cialis cialis and alcohol CialisCND20Mg – buy cialis at walmart