- Mitos : Supaya perut kecil, kita harus sit up.
- Fakta : Perut kecil didapat melalui diet, latihan beban (termasuk latihan untuk otot perut antara lain sit up) dan aerobik aktivitas.
- Mitos : Latihan beban membuat kita jadi pendek.
- Fakta : Latihan beban yang berat dan intensitas yang tinggi bagi anak dalam masa pertumbuhan bisa mempengaruhi pertumbuhannya.
- Mitos : Supaya ototnya besar perlu makan telur yang banyak.
- Fakta : Protein meningkatkan kualitas otot. Putih telur adalah salah satu sumber protein yang baik.
- Mitos : Sudah tua, umur saya diatas 30 tahun, tentu berlatih fitnes tidak ada pengaruhnya.
- Fakta : Tidak ada kata terlambat untuk berlatih dan mendapatkan manfaatnya. Sekarang adalah waktu yang paling tepat.
- Mitos : Saya mau latihan beban tetapi tidak terlalu besar.
- Fakta : Untuk membesarkan otot perlu kerja keras, jadi jangan takut untuk menjadi besar dengan sendirinya.
- Mitos : Badan besar biasanya kurang pintar.
- Fakta : Definisi besar berotot membutuhkan strategi yang tepat dan pendekatan ilmiah (no brains no gains).
- Mitos : Jangan latihan fitnes, nanti kalau berhenti badan kita jadi rusak.
- Fakta : Jangan mandi nanti kalau berhenti mandi badan kita jadi kotor. Jadikan olahraga bagian dari hidup kita.
- Mitos : Binaraga atau fitnes olahraga mahal.
- Fakta : Banyak orang berusaha membenarkan kondisinya yang jarang berolahraga dengan mencari berbagai alasan dan menyalahkan olahraganya
- Mitos : Latihan aerobik lebih baik dari latihan beban terutama buat wanita untuk membentuk tubuh ideal.
- Fakta : Kombinasi keduanya adalah yang terbaik.
- Mitos : Latihan beban membuat tubuh menjadi kaku dan kurang fleksibel.
- Fakta : Latihan beban yang disesuaikan dengan kebutuhan dan tujuannya justru dapat meningkatkan fleksibilitas / kelenturan tubuh.
- Mitos : Latihan beban membuat alat kelamin pria menjadi kecil.
- Fakta : Proses yang terjadi adalah bagian tubuh lain yang membesar.
- Mitos : Latihan beban tidak baik buat tulang, terutama bagi orang tua.
- Fakta : Sebaliknya latihan beban meningkatkan kekuatan tulang.
- Mitos : Binaraga tidak cocok bagi orang yang sedang sakit.
- Fakta : Rekan saya (Dadang, 29 tahun, atlit binaraga) sebelumnya adalah penderita diabetes, dengan gaya hidup sehat melalui binaraga sembuh dari penyakitnya, penampilannya lebih baik, bahkan berprestasi. Gaya hidup sehat melalui binaraga adalah pilihan tepat bagi penderita diabetes, hipertensi, penyakit maag, jantung, dsb.
- Mitos : Jika kita berolah raga dengan teratur maka makan apa saja asal jumlah kalorinya tidak berlebihan maka tubuh kita akan tetap sehat dan indah.
- Fakta : Jika kita berlatih dengan serius dengan mengkombinasikan latihan beban dan aktivits aerobik maka apa yang kita makan akan sangat mempengaruhi kesehatan, penampilan dan kekuatan tubuh kita.
- Mitos : Otot kita tumbuh saat berlatih, jadi semakin lama kita berlatih maka pertumbuhan otot kita semakin baik.
- Fakta : Otot kita tumbuh saat beristirahat ketika tubuh memulihkan otot yang rusak akibat latihan dengan bahan baku nutrisi yang kita makan.
- Mitos : Jumlah set dan repetisi tertentu yang memberikan hasil.
- Fakta : Latihan beban dan intensitas tinggi, bervariaso dan beban latihan progresif (secara bertahap) akan memberikan hasil terbaik.
- Mitos : Orang doyan makan berarti mempunyai keinginan kuat untuk berhasil membentuk tubuh.
- Fakta : Doyan makan banyak adalah naluri alamiah manusia, karena itu tinggal diarahkan apa yang sebaiknya dimakan agar memberi hasil yang baik.
- Mitos : Makanan terbaik adalah tinggi karbohidrat dan rendah lemak.
- Fakta : Orang menjadi kegemukan karena kelebihan karbohidrat dan kurang protein.
- Mitos : Kita harus menghitung kalori yang kita makan agar dapat mengurangi lemak dan membentuk tubuh dengan baik.
- Fakta : Susah sekali memptaktekkannya, karena itu kita menghitungnya dengan porsi.
- Mitos : Jika kita sudah makan “4 sehat 5 sempurna”, tidak perlu suplemen.
- Fakta : Kita susah sekali untuk menerapkan pola tersebut, karena itu apabila pola makanan kita kurang baik kita dapat menggunakan food supplement.
- Mitos : Kita perlu minum hanya kalau kita haus.
- Fakta : Tubuh kita membutuhkan air lebih banyak dari yang kita duga (8-12 gelar sedang per hari).
- Mitos : Kita harus makan dengan benar setiap saat.
- Fakta : Tidak ada orang yang makan benar setiap saat.
- Mitos : Saya sudah terlambat untuk menjadi atlit, karena usia saya sudah lebih dari 25 tahun.
- Fakta : Saya (Ade Rai) menggeluti binaraga sebagai profesi setelah saya menyelesaikan studi di Universitas, dan rekan saya (Hendra Kurniawan, 42 tahun) menggeluti binaraga sebagai profesi sejak usia 37 tahun dan sekarang berprestasi internasional.
- Mitos : Untuk jadi atlit perlu latihan berjam-jam setiap hari.
- Fakta : Latihan tidak perlu lebih dari 1 jam persesi. Biasanya atlit latihan dua kali sehari, 5 hari dalam seminggu.
- Mitos : Saya tidak ada waktu untuk olah raga.
- Fakta : Berolahraga + 30 menit setiap hari sangat bermanfaat. Kita selalu punya waktu 30 menit setiap hari.
- Mitos : Diet itu tidakmakan dan tidak enak.
- Fakta : Diet adalah pengaturan makanan dan tidak berarti tidak enak.
- Mitos : Kalau kita diet berarti kita tidak bisa menikmati hidup.
- Fakta : Diet membuat kita lebih menghargai hidup dan makanan. Badan yang sehat dan penampilan yang baik, hidup jadi lebih nikmat.
- Mitos : Orang Indonesia dan Asia tidak berbakat menjadi atlit binaraga yang berprestasi internasional dibandingkan orang Eropa dan Amerika.
- Fakta : Orang Asia berpotensial meraih prestasi dalam binaraga. Tulang orang Asia yang kecil adalah suatu keuntungan.
- Mitos : Kita perlu drugs untuk berprestasi dalam dunia binaraga.
- Fakta : Latihan, makan dan istirahat yang terprogram dengan baik memungkinkan kita optimal tanpa tergantung obat-obatan.
- Mitos : Kalau banyak lari, otot kita jadi kecil. Kombinasi aktivitas aerobik dan latihan beban adalah pilihan yang baik. Persentasi masing-masing yang harus diatu.
- Fakta : Hanya orang tertentu yang bisa punya badan yang bagus dan ideal.
- Mitos : Setiap orang bisa punya badan yang ideal asalkan mau kerja keras untuk itu. Terlalu banyak protein merusak ginjal.
- Fakta : Terlalu banyak kondumsi protein tanpa konsumsi minum air putih yang cukup bisa mempengaruhi ginjal.
- Mitos : Sehabis latihan dada tidak boleh latihan punggung dan sebaliknya.
- Fakta : Tidak ada yang tidak boleh, kecuali salah dalam melakukan gerakan yang akan mengakibatkan cidera.
Thursday, April 9, 2009
Mitos Seputar Dunia Fitness
Tuesday, April 7, 2009
TYPES OF STRETCHING
STATIC STRETCHING
Static stretching refers to a slow, gradual, and controlled stretch through a full range of motion. This is a steady-intensity, long duration technique. Static stretching can be performed at two levels of intensity.
THE EASY STRETCH
At the beginning of a stretch, ease into a movement so that you feel a mild tension. Hold this level for 10-30 seconds and concentrate on relaxing. The feeling of tension should gradually subside as your muscles relax. If it does not, ease off slightly and find a degree of tension that is comfortable. The easy stretch reduces muscular tightness and readies the muscles for the developmental stretch.
THE DEVELOPMENTAL STRETCH
After the easy stretch, gently move a fraction of an inch further until you again feel a mild tension. Hold for 10-30 seconds. The tension should diminish. If not, ease off to a comfortable level of tension. The developmental stretch fine-tunes the muscles and increases flexibility.
BALLISTIC STRETCHING
Ballistic or dynamic stretching involves bouncing movements in which the end point is not held. After a thorough warm-up of the involved musculature, ballistic stretching should be performed in a rhythmic movement that mimics a specific job or sport skill (e.g., swinging an ax, sledgehammer, baseball bat, or golf club). Ballistic stretching may promote dynamic flexibility and decrease injury potential for these high-speed activities. Initially, movements should be small and gradually increased to larger ranges of motion.
NOTE : Ballistic stretching does involve a higher risk of developing soreness or injury. It should be avoided by people with a history of injury in the involved joints and reserved for sport specific training programs after a thorough warm-up and static stretching routine. It is generally not recommended for the general populations.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced stretching technique that employs alternating muscular contraction-relaxation protocols. PNF stretching can be very effective in improving joint range of motion and can also provide modest gains in strength. They are commonly used to help restore normal range of motion and strength following injury. However, most PNF exercises require the use of a knowledgeable and experienced partner.
FREQUENCY
Stretching should be done daily, before and after activity. It can also be done in short breaks throughout the day. Often, there is a limited time for exercise and stretching adequately is often neglected in favor of weight training or cardiovascular training. When this is the case, it is important to always do an adequate warm-up, proceed to an abbreviated stretching routine, emphasizing the specific muscles soon to be used, then easing into a workout of low-to-moderate intensity. Stretching between sets of weight training or during short breaks while running can be helpful. Additionally, a comprehensive, uninterrupted stretching routine of at least 20 minutes, at least twice a week, is needed to maintain good flexibility, with more needed for significant improvement.
INTENSITY
Stretching should never be performed past the point of mild tension or discomfort. Discomfort may be more noticeable at the start of a program, but should become less prominent with subsequent sessions. Muscles should feel relaxed and loose following stretching, not sore or stiff. However, care must be taken to allow adequate recovery from all exercise routines, and to avoid "over-stretching", or attempting to "stretch-out" minor injuries. In general, light stretching can help the healing process of many musculoskeletal injuries, but aggressive stretching can be traumatic and aggravate the injury. In the case of injury rehabilitation, it is important to follow the specific recommendations of a qualified exercise specialist or medical professional.
Recent research has indicated that aggressive developmental stretching may cause minor muscle trauma, similar to weight lifting, which requires a period of recovery. Therefore, aggressive developmental stretching to increase range of motion should not be done prior to a challenging strength training, cardiovascular workout or sports activity. A less aggressive warm-up and stretching regimen is recommended prior to these workouts, and aggressive developmental stretching is best done afterward or during a separate exercise session.
By : Robert J. Karwasky, MS, CSCS
Static stretching refers to a slow, gradual, and controlled stretch through a full range of motion. This is a steady-intensity, long duration technique. Static stretching can be performed at two levels of intensity.
THE EASY STRETCH
At the beginning of a stretch, ease into a movement so that you feel a mild tension. Hold this level for 10-30 seconds and concentrate on relaxing. The feeling of tension should gradually subside as your muscles relax. If it does not, ease off slightly and find a degree of tension that is comfortable. The easy stretch reduces muscular tightness and readies the muscles for the developmental stretch.
THE DEVELOPMENTAL STRETCH
After the easy stretch, gently move a fraction of an inch further until you again feel a mild tension. Hold for 10-30 seconds. The tension should diminish. If not, ease off to a comfortable level of tension. The developmental stretch fine-tunes the muscles and increases flexibility.
BALLISTIC STRETCHING
Ballistic or dynamic stretching involves bouncing movements in which the end point is not held. After a thorough warm-up of the involved musculature, ballistic stretching should be performed in a rhythmic movement that mimics a specific job or sport skill (e.g., swinging an ax, sledgehammer, baseball bat, or golf club). Ballistic stretching may promote dynamic flexibility and decrease injury potential for these high-speed activities. Initially, movements should be small and gradually increased to larger ranges of motion.
NOTE : Ballistic stretching does involve a higher risk of developing soreness or injury. It should be avoided by people with a history of injury in the involved joints and reserved for sport specific training programs after a thorough warm-up and static stretching routine. It is generally not recommended for the general populations.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced stretching technique that employs alternating muscular contraction-relaxation protocols. PNF stretching can be very effective in improving joint range of motion and can also provide modest gains in strength. They are commonly used to help restore normal range of motion and strength following injury. However, most PNF exercises require the use of a knowledgeable and experienced partner.
FREQUENCY
Stretching should be done daily, before and after activity. It can also be done in short breaks throughout the day. Often, there is a limited time for exercise and stretching adequately is often neglected in favor of weight training or cardiovascular training. When this is the case, it is important to always do an adequate warm-up, proceed to an abbreviated stretching routine, emphasizing the specific muscles soon to be used, then easing into a workout of low-to-moderate intensity. Stretching between sets of weight training or during short breaks while running can be helpful. Additionally, a comprehensive, uninterrupted stretching routine of at least 20 minutes, at least twice a week, is needed to maintain good flexibility, with more needed for significant improvement.
INTENSITY
Stretching should never be performed past the point of mild tension or discomfort. Discomfort may be more noticeable at the start of a program, but should become less prominent with subsequent sessions. Muscles should feel relaxed and loose following stretching, not sore or stiff. However, care must be taken to allow adequate recovery from all exercise routines, and to avoid "over-stretching", or attempting to "stretch-out" minor injuries. In general, light stretching can help the healing process of many musculoskeletal injuries, but aggressive stretching can be traumatic and aggravate the injury. In the case of injury rehabilitation, it is important to follow the specific recommendations of a qualified exercise specialist or medical professional.
Recent research has indicated that aggressive developmental stretching may cause minor muscle trauma, similar to weight lifting, which requires a period of recovery. Therefore, aggressive developmental stretching to increase range of motion should not be done prior to a challenging strength training, cardiovascular workout or sports activity. A less aggressive warm-up and stretching regimen is recommended prior to these workouts, and aggressive developmental stretching is best done afterward or during a separate exercise session.
By : Robert J. Karwasky, MS, CSCS
STRETCHING AND FLEXIBILITY
OVERVIEW
Flexibility is the ability to move your joints through a normal range of motion. We all inherit certain characteristics of our joints and muscle attachments, which determine our potential range of motion.
This sometimes leads to frustration among individuals who compare themselves to more flexible peers or established "norms". Rather than dwell on individual differences, it is more productive to focus on the following concepts:
The immediate benefits of a proper stretching program are a decreased risk of injury from sudden forceful movements and decreased muscle and joint soreness and stiffness following exercise. Good flexibility is necessary to maintain correct posture, which helps protect against back problems.
Coordination can be improved when flexibility increases, which can enhance job and athletic performance. When done properly, an extended stretching session can be a relaxing and cathartic
experience, which can have a positive effect on overall health. However, achieving extreme levels of flexibility in some joints, can result in unsafe joint instability, and should be avoided.
WARM-UP
Stretching to improve range of motion should always be done after an adequate warm-up. Using
stretching as a warm-up, when the muscles are cold, increases discomfort and is not as effective. A five minute warm-up of light calisthenics or cardiovascular exercise will raise muscle temperature, increase blood flow, and allow the stretched muscle to relax and elongate more effectively and with less discomfort. Warm, moist heating pads, or a brief warm water bath are other effective ways to increase muscle temperature. When exercising outdoors, wear loose fitting, warm clothes during the warm-up and stretching, which can be removed as the workout intensifies.
BREATHING
Breathing should be slow, rhythmic, and under control. Do not hold your breath while stretching. If bending forward, exhale while bending, then breathe slowly as you hold the stretch. If a stretch position inhibits your normal breathing, ease up on the stretch to allow normal breathing.
By : Robert J. Karwasky, MS, CSCS
Flexibility is the ability to move your joints through a normal range of motion. We all inherit certain characteristics of our joints and muscle attachments, which determine our potential range of motion.
This sometimes leads to frustration among individuals who compare themselves to more flexible peers or established "norms". Rather than dwell on individual differences, it is more productive to focus on the following concepts:
- In the large majority of joint movements, an unrestricted or enhanced range of motion is associated with a reduced risk of injury for an individual, regardless of innate ability;
- Almost everyone who follows a consistent stretching program will improve his or her range of motion;
- Stretching will help offset the detrimental decrease in range of motion due to repetitive overuse, inactivity, and aging.
The immediate benefits of a proper stretching program are a decreased risk of injury from sudden forceful movements and decreased muscle and joint soreness and stiffness following exercise. Good flexibility is necessary to maintain correct posture, which helps protect against back problems.
Coordination can be improved when flexibility increases, which can enhance job and athletic performance. When done properly, an extended stretching session can be a relaxing and cathartic
experience, which can have a positive effect on overall health. However, achieving extreme levels of flexibility in some joints, can result in unsafe joint instability, and should be avoided.
WARM-UP
Stretching to improve range of motion should always be done after an adequate warm-up. Using
stretching as a warm-up, when the muscles are cold, increases discomfort and is not as effective. A five minute warm-up of light calisthenics or cardiovascular exercise will raise muscle temperature, increase blood flow, and allow the stretched muscle to relax and elongate more effectively and with less discomfort. Warm, moist heating pads, or a brief warm water bath are other effective ways to increase muscle temperature. When exercising outdoors, wear loose fitting, warm clothes during the warm-up and stretching, which can be removed as the workout intensifies.
BREATHING
Breathing should be slow, rhythmic, and under control. Do not hold your breath while stretching. If bending forward, exhale while bending, then breathe slowly as you hold the stretch. If a stretch position inhibits your normal breathing, ease up on the stretch to allow normal breathing.
By : Robert J. Karwasky, MS, CSCS
Subscribe to:
Posts (Atom)
