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  • Olah Raga Pada Obesitas: Ilhamjaya Patellongi

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    Wardani Zahrahazhar
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    This document provides recommendations for an exercise program for obesity. It recommends engaging in aerobic exercise you enjoy daily and adding weight training 2-3 times per week. The program should include moderate intensity aerobic and resistance exercises for 30-60 minutes per day. Examples of aerobic exercises given are jogging, cycling, and other cardio activities, while resistance exercises include weight training. The document also provides more detailed recommendations for the frequency, intensity, time and type of exercises in a sample training program.

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    OBESITASORBKOM

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    This document provides recommendations for an exercise program for obesity. It recommends engaging in aerobic exercise you enjoy daily and adding weight training 2-3 times per week. The program should include moderate intensity aerobic and resistance exercises for 30-60 minutes per day. Examples of aerobic exercises given are jogging, cycling, and other cardio activities, while resistance exercises include weight training. The document also provides more detailed recommendations for the frequency, intensity, time and type of exercises in a sample training program.

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    8 views24 pages

    Olah Raga Pada Obesitas: Ilhamjaya Patellongi

    Uploaded by

    Wardani Zahrahazhar
    This document provides recommendations for an exercise program for obesity. It recommends engaging in aerobic exercise you enjoy daily and adding weight training 2-3 times per week. The program should include moderate intensity aerobic and resistance exercises for 30-60 minutes per day. Examples of aerobic exercises given are jogging, cycling, and other cardio activities, while resistance exercises include weight training. The document also provides more detailed recommendations for the frequency, intensity, time and type of exercises in a sample training program.

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    © All Rights Reserved
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    of 24

    OLAH RAGA PADA OBESITAS

    Ilhamjaya Patellongi
    FITT
    FREKUENSI
    Lakukan AE yang anda sukai setiap hari dalam seminggu
    Tambahkan latihan beban 2-3x/mgg

    INTENSITAS
    Moderate aerobic exercise (50-70% RHR)
    Moderate resistance exercise (50-70% RM)

    TIME
    Kontinyu 30 60 menit/hari
    Intermitten 10 menit (total 30 min/day)
    Latihan beban 1 set (8 12 repetisi/exerc)

    TIPE
    Aerobic Execise (Joggging, cycling dsb)
    Resistance Exercise (latihan beban)
    Program Latihan
    Warm-Up = 5 menit
    The Aerobic Session (FITT)
    Frequency (sessions/week)
    Low = 3; Average = 3 -4; High >>5
    Intensity (THR=% HRR + RHR)
    Low = 50 60%; Average=60-75%; High=75-80%
    Time (min/session)
    Low=10 20; Average= 20 30; High=30 - 60
    Tipe
    Jogging; bersepeda, senam, berenang, treadmill dll.

    Warm-Down

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