RENANG
1
Eat right.
A swimmer needs to maintain a healthy diet. Eat all your
vitamins, vegetables and fruit. Replace your snacks with
healthy fruits, and make sure you load up on carbohydrates
and proteins.
2
Begin training.
Make sure to practice every stroke an equal amount of times
(i.e. five laps of front crawl, five laps of backstroke, five laps
of breaststroke, five laps of butterfly, etc.). You should also
be training outside the pool; make sure that you are also
3
Join a swimming club to practice.
This is a great way to get good tips from a coach, get involved
in many competitions, and make friends who share a similar
passion. Set up a schedule of how often you will go to the
club to practice, and stick to it
4
Take time to rest.
Depending on how hard you train, you will time to relax to
help your muscles rest and recover from all the training
5
Stay motived.
Although training may be difficult or time-consuming, every
minute contributes to your becoming an excellent swimmer.
Create a support system that will keep you going when you
can't; train with a friend or go to your coach for advice.
You can do it!
•
Peregangan / stretching
•
Minum
•
Peregangan / streching :
- no bouncing
•
Minum :
- Harus cukup
- carbo / gula 40
–
80 gr / L
- elektrolit / sodium 0,5
–
0,7 gr / L
•
Basah / Wet ( di kolam )
•
Kering / Dry
•
Breaststrokers and flyers should be doing a lot
of leg exercises, squats, squatting jumps,
and weight exercises.
•
Don't use weights that are heavier than you can
handle, though.
•
Running
every day will make you a lot faster.
It builds muscle and endurance.
or
OLAH RAGA
( KEGIATAN FISIK )
KALORI
BEROLAH RAGA
untuk
SEHAT
adalah
CARDIORESPIRATORY FITTNESS
atau
Sehat
Jantung
dan
Paru
–
paru
•
Tidak ada ggg cardiovascular & paru
•
Treadmill stress test
•
Peregangan / stretching
Maximum Heart Rate / MHR
Adalah
220
–
umur
( Dr. William Haskell and Dr. Samuel Fox )
208
–
( 0.7 x umur ) Tanaka 2001
206.9
–
( 0.67 x age ) Jackson 2007
TZ
Menghitung kalori berdasarkan MHR
Zone
Percent Max
Heart Rate
5
Makalah disampaikan dr. Ali (FKUB) sewaktu90%
83%
12,5
VO2 max =
132
–
( 0.0769 x BB )
–
( 0.3877 x umur ) + ( 6.315 x sex )
–
( 3.2649 x wkt )
–
( 0.1565 x HR )
Maximal oxygen consumption
reflects the aerobic physical fitness
Age
Very
Male (values in ml/kg/min)
Dalam 12 menit berapa jarak dapat dicapai
( 12 Minute Run Fitness Test Results )
Age Excellent AboveAverage
Average Below Average Poor
Male 20-29
>2800m
2400-2800m
2200-2399m
1600-2199m
<1600m
Females 20-29
>2700m
2200-2700m
1800-2199m
1500-1799m
<1500m
Males 30-39
>2700m
2300-2700m
1900-2299m
1500-1999m
<1500m
Females 30-39
>2500m
2000-2500m
1700-1999m
1400-1699m
<1400m
Males 40-49
>2500m
2100-2500m
1700-2099m
1400-1699m
<1400m
Females 40-49
>2300m
1900-2300m
1500-1899m
1200-1499m
<1200m
Maximum Heart Rate / MHR
Predicted exercise capacity
The nomogram for
men was modified from Morris et al
.
Light
/ ringan : kalau MET nya < 3
Moderate
: > 3
–
6
Vigorous
: > 6
Compedium
of
Physical Activity 2011
No MET
18230
9.8
swimming laps, freestyle, fast, vigorous effort
18240
5.8
swimming laps, freestyle, front crawl, slow, light or moderate effort
18250
9.5
swimming, backstroke, general, training or competition
18255
4.8
swimming, backstroke, recreational
18260
10.3
swimming, breaststroke, general, training or competition
18265
5.3
swimming, breaststroke, recreational
18270
13.8
swimming, butterfly, general
18280
10.0
swimming, crawl, fast speed, ~75 yards/minute, vigorous effort
18290
8.3
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
18300
6.0
swimming, lake, ocean, river (Taylor Codes 280, 295)
18310
6.0
swimming, leisurely, not lap swimming, general
18320
7.0
The Compendium of Physical Activity
01003
14.0
bicycling bicycling, mountain, uphill, vigorous
01004
16.0
bicycling bicycling, mountain, competitive, racing
01008
8.5
bicycling bicycling, BMX
01009
8.5
bicycling bicycling, mountain, general
01010
4.0
bicycling bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code
115)
01011
6.8
bicycling bicycling, to/from work, self selected pace
01013
5.8
bicycling bicycling, on dirt or farm road, moderate pace
01015
7.5
bicycling bicycling, general
01018
3.5
bicycling bicycling, leisure, 5.5 mph
01019
5.8
bicycling bicycling, leisure, 9.4 mph
01020
6.8
bicycling bicycling, 10-11.9 mph, leisure, slow, light effort
01030
8.0
bicycling bicycling, 12-13.9 mph, leisure, moderate effort
01040 bicycling bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort
