In addition to healthy, we also need to fit. Fit was about despite a day of work, we can still be active at night without excessive fatigue, while others have complained of exhaustion. There are many components of fitness, including the main thing is the resilience of the heart / lung, muscle flexibility / joint, and bone strength.
To maintain and increase the resilience of the heart / lung, is a practice done aerobics, like walking, jogging, running, cycling, swimming, or gymnastics. Advisable done 3-6 times a week, while training about 20 – 60 minutes depending on individual circumstances. If it had not been training, 10 minutes was okay, but 2 times.
The intensity of exercise is usually determined by the pulse or by talking test. Talking tests are tests at the time of exercise, eg walking, we talk. If excessive panting, it’s more than the exercise zone. If on the other hand, is still able to laugh / speak casually, that exercise does not reach the zone that are less useful exercise for fitness.
To maintain muscle and joint flexibility, stretching can be done. The principle of doing stretching held for 10 to 15 count and can be done in any position, whether standing, sleeping, or sitting. While strength training is to maintain and increase bone strength. The principle is repeated (8-15 times, 2-3 sets), 2-3 times a week.
Well, at the end of the year is usually very crowded event, how do we stay healthy and fit? How can fitness level we can wake up? The key to practice, should not sit around. The most important is aerobic exercise to maintain heart and lung fitness, for example, the easiest is walking. Can be done anywhere, either around the hotel or when shopping. But, the course should be rhythmical and not too casual and not too fast so that the heart and blood vessels to flow well. If the weather is less good, so do not walk outside the room, the chairs can also do chair exercise.
With exercise before and during the end of the year activity, fitness can be maintained, so that holidays can pass comfortably. In addition to the heart / lung fitness, plus other benefits can we get, as long as done properly, correctly, measurable, and organized. Likewise after the end of year holidays, should be back training. The reason is, if more than 48 hours does not do the exercise, the exercise should start from the starting point again.
In addition to exercise, do not forget the food intake. Nutrition should be enough with a balanced diet, as well as the bed should be enough. Do not forget, drink at least 10 glasses a day. If energy expenditure and food diasup unbalanced, there must be a limp, the result could be hurt because of reduced immunity.