Exercise 30-10-15
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Pengaruh Olah raga Pengaruh Olah raga pada kesehatanpada kesehatan
dr. Putra Hendra SpPDdr. Putra Hendra SpPDUNIBAUNIBA
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No Physical ActivityNo Physical Activity
Poor muscle tonePoor muscle tone
Risk of fracturesRisk of fractures
ObesityObesity
DiabetesDiabetes
Premature AgeingPremature Ageing
LifestyleLifestyle
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BENEFITS OF PHYSICAL ACTIVITYBENEFITS OF PHYSICAL ACTIVITY
Primary PreventionPrimary Prevention
Secondary PreventionSecondary Prevention
Management of the Management of the diseasedisease
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There are many health benefits of physical Activity
all cause mortality risk reduced by 50%cardiovascular disease risk reduced by up to 50% hypertension prevention and management stroke risk reduced by up to 30%type 2 diabetes prevention (risk reduced by 30–50% Infeksi ↓Otot dan tulang lebih kuatPenuaan↓
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There are many health benefits of There are many health benefits of physical activityphysical activity
• cancer risk (colon, breast) reduced• osteoarthritis management (pain control, maintenance of muscle strength, joint structure and function)• osteoporosis risk reduction• falls risk in the elderly reduced by resistance exercises• weight management and reduction (when combined with dietary changes)• mental illness (anxiety, depression and subjective feelings of stress) prevention and management.
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EFFECTS OF REGULAR EFFECTS OF REGULAR TRAINING AND EXERCISETRAINING AND EXERCISE
1. THE HEART PUMPS MORE BLOOD PER BEAT.2. THE RECOVERY RATE BECOMES QUICKER.3. THE RESTING PULSE RATE BECOMES LOWER.4. THE NUMBER OF CAPILLARIES INCREASES.5. THE CARDIOVASCULAR SYSTEM BECOMES MORE EFFICIENT.
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Cardiovascular AdaptationsCardiovascular AdaptationsHeart SizeHeart Size
eccentric eccentric hypertrophyhypertrophy
Plasma VolumePlasma VolumeUp to 20%Up to 20%
Stroke VolumeStroke VolumeIncreases 50-60%Increases 50-60%
Heart RateHeart RateCardiac OutputCardiac Output
Oxygen extractionOxygen extractionBlood flow and Blood flow and
distributiondistributionIncreased Increased
capillarizationcapillarizationBlood PressureBlood Pressure
Decrease 6 to 10 Decrease 6 to 10 mm Hg with regular mm Hg with regular aerobic ex.aerobic ex.
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Pulmonary AdaptationsPulmonary Adaptations Increased maximal exercise minute Increased maximal exercise minute
ventilationventilation Increased ventilatory equivalent: Increased ventilatory equivalent:
VVEE/VO/VO22 In general, tidal volume increases In general, tidal volume increases
and breathing frequency decreasesand breathing frequency decreases
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Aerobic vs AnaerobicAerobic vs Anaerobic Anaerobic activity:Anaerobic activity:
shorter duration activity, shorter duration activity, uses predominantly intacellular uses predominantly intacellular
glycogen as fuel glycogen as fuel
Aerobic activity:Aerobic activity:longer duration activitylonger duration activityuses fatty acids for fueuses fatty acids for fuell
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Three Systems of EnergyThree Systems of Energy
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R/ OLAHRAGA :R/ OLAHRAGA :
Olahraga 3-4 x /mingguOlahraga 3-4 x /minggu 30 -60menit30 -60menit CRIPE (CRIPE (CContinuous, ontinuous, RRhythmical, hythmical, IInterval, nterval,
PProgressive, rogressive, EEndurance)ndurance) Nadi target (220-umur) x 80%Nadi target (220-umur) x 80%
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Does physical activity have any risks?Does physical activity have any risks?
• unstable angina• uncontrolled hypertension• severe aortic stenosis• uncontrolled diabetes• complicated myocardial infarction (within 3 months)• untreated heart failure or cardiomyopathy• symptoms such as chest discomfort or shortness of breath
on low exertion• resting heart rate >100 bpm.