Want Fresh Fit ? 3 Perform This Exercise

The body is always fresh and fit is one of the important indicators of health . With fitness awake , a person will not be easy to feel tired . Intensive activity during the day is not a problem when fitness can be maintained .
According to sports medicine specialist dr . Sp.KO Andi Kurniawan of Indonesia Sport Medicine Centre ( ISMC ) , in maintaining body fitness needs to be trained on a regular basis . Actually , it is not difficult to train the body to keep it fit .
Andi explained , at least 3 types of fitness that need to be trained in order to keep maximum body condition . This fitness workout includes exercises for the heart and lungs , muscles , and flexibility .

Here's how the three elements of fitness training as told Andi :
1 . Heart and lungs
This leads to energy fitness always distributed on time . " To train the heart and lung fitness , doing physical exercise that is aerobic . Eg cycling , running, walking , or gymnastics , "said Andi .
Exercise should be done regularly every day for 15-30 minutes . Andi suggested exercises done the morning before the vehicle passed many vehicles . Morning exercise also allows the body more refreshed and gained an abundance of vitamin D from sunlight .

2 . muscle
Fitness is not easy to determine the body's tired though many activities . " For fitness muscle weight training should be done . This exercise allows the muscles to work optimally so that the load can be lifted , "said Andi .
Course tailored to the circumstances of the amount of body weight . If there is no load , Andi suggested exercises sit ups , push ups , or squats . Sit ups abdominal muscle strength training with movement up and sleep . Melatuh push up the upper and lower arm strength , by pushing the body away from the floor . Sedangakn squat leg muscles with squat movement and stand .
Exercises should be performed routinely 2-3 sets each day , with a break of 1-2 minutes each setnya . For starters Andi suggested setnya each movement 10 times . Number of sets may increase over the ability of the body .
3 . spasticity
Flexibility of the body determines which always free to move . Andi suggested to train flexibility routine to warm up ( stretching) before the move . Stretching motion focuses on the joints , such as the neck , shoulders , arms , or legs .
Heating also allows the body not cramp during the move . Andi suggested for stretching routine as much as 1-2 sets . One set is done in 10-15 seconds . " With regular exercise the body fit and healthy is certainly no longer a dream . Not difficult to do so long as there is the will , " said Andi