DIFINISI SENAMAN
Senaman adalah merupakan satu seni yang dirancang dan mengikuti displin yang tinggi untuk melakukan pengerakan tubuh supaya tubuh kita berfungsi dengan lebih baik dan menggelakan berlakunya sebarang kecederaan.
EXERCISE AND HYPERTENSION
While the current research base is not strong enough to draw a firm conclusion, studies published to date suggest that moderate-intensity activity (40 to 75 percent of the maximum oxygen uptake) mat be most effective in lowering blood pressure. The current intensity recommendation for hypertensive individuals is to use low to moderate intensity exercise.
Regular physical activity has also been shown to be effective in reducing the relative risk of developing hypertension by 19 to 30 percent. Similarly, a low cardio-respiratory fitness in middle age is associated with a 50 percent greater risk of developing hypertensive. Results have been similar in both men and women.
Prior to starting a new program, individuals with known hypertension should obtain clearance from their primary care physician. It is important to remember that the key to a successful exercise program is consistencyovertime. Don’t try to conquer the world the first time out. Be patient, start slowly and gradually increase frequency and duration. During the planning phase carefully consider what barriers might stand in the way of consistency; then develop strategies and accountabilities to assist in eliminating these barriers.
Endurance activities such as walking, swimming, cycling and low impact aerobics should be the core of the exercise program. Exercises that include an intense isometric component that can cause extreme and adverse fluctuations in blood pressure should be avoided. As aerobic conditioning improves, add low resistant, high repetition weight tranning.Circuit training is preferred over free weights. During weight training, holding one’s breath should be avoided because it can result in large fluctuations in blood pressure and increase the potential of passing out or, in some individual, possibly result in life threatening events such abnormal heart rhythms.
Ideally hypertensive individuals should exercise five to six times per week depending on their initial fitness level. However, improvement can be achieved with as little as three sessions per week. The total exercise duration should be in the range of 30 to 60 minutes per session. People with lower levels of fitness should start with shorter duration (10 to 15 minutes) and gradually (5 minutes increments every 2 to 4 weeks) increase to the 30 – 60 minute goal.
SAFE EXERCISE TIPS.
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits, including lowering high blood pressure. It can also:
•Strengthen your heart and cardiovascular system.
•Improve your circulation and help your body use oxygen better.
•Improve heart failure symptoms.
•Increase energy levels so you can do more activities without becoming tired or short of breath.
•Increase endurance.
•Improve muscle tone and strength.
•Improve balance and joint flexibility.
•Strengthen bone.
•Help reduce body fat and help you reach a healthy weight.
•Help reduce stress, tension, anxiety and depression.
•Boost self image and self esteem.
•Improve sleep.
•Make you feel more relaxed and rested.
•Make you look fit and feel healthy.
Exercise can be divided into basic types:
•Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
•Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has be most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and your breathing.
•Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
Every exercise session should include a warm-up, conditioning phase and a cool-down.
1. Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate) and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities and the beginning of the activity at a low intensity level.
2.Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don’t over do it.
3.Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to solely decrease the intensity of your activity. You may also do some stretching activity you did in the warm-up phase.
Warning
Stop exercising and rest if you have any of the following symptoms.
•Chest pain
•Weakness
•Dizziness or lightheadedness
•Unexplained weight gain or swelling
