MAINTAIN PHYSICAL FITNESS WITH HEALTHY LIFESTYLE

SUMINTARSIH, SUMINTARSIH (2009) MAINTAIN PHYSICAL FITNESS WITH HEALTHY LIFESTYLE. Proceding of International-Conference on Sport 2009, - (-). pp. 106-111. ISSN 7904409

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Abstract

To Maintain physical fitness one should be able to run a healthy lifestyle, i.e. to set a healthy diet, adequate rest,and regular sport. Physical fitness is divided into three groups, namely: (1) Physical Fitness is diveded to work every day is acquired from food sources energy with the proportion of cabohydrates is between 60 % till 70%, protein is between 13% till 15%, fat is between 20% till 30%, vitamins, minerals, water, and dietary fibers. To perform adequate rest, the human body consists of organs, tissues and cells that have limited job skills. So, the rest is very necessary for the .body to have opportunity to do recovery, so that it can perform a daily work or activity in comfort. I, L ng sleep required for children aged 6-10 years old is about 10 hours; teenager aged 11-14 years old r is about 9-10 hours; young aged 15-19 years old is about 8-9 hours; and adult aged 19 years old above is about 7-8 hours. In doing sports, we must consider the intensity, duration, and the frequency of exercises. The intensity of exercises is between 72% till 85% of the maximum heart rate, . the frequency of exercises a week for at least is three days of training, the duration needed in exercise ne is between 20 minutes till 45 minutes, and the appropriate type of exercise to maintain physical - fitness is aerobic exercise. Keywords: Physical Fitness, Healthy Lifestyle so o

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