Pengaruh Olah raga Pengaruh Olah raga pada kesehatanpada kesehatan

dr. Putra Hendra SpPDdr. Putra Hendra SpPDUNIBAUNIBA

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No Physical ActivityNo Physical Activity

Poor muscle tonePoor muscle tone

Risk of fracturesRisk of fractures

ObesityObesity

DiabetesDiabetes

Premature AgeingPremature Ageing

LifestyleLifestyle

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BENEFITS OF PHYSICAL ACTIVITYBENEFITS OF PHYSICAL ACTIVITY

Primary PreventionPrimary Prevention

Secondary PreventionSecondary Prevention

Management of the Management of the diseasedisease

There are many health benefits of physical Activity

all cause mortality risk reduced by 50%cardiovascular disease risk reduced by up to 50% hypertension prevention and management stroke risk reduced by up to 30%type 2 diabetes prevention (risk reduced by 30–50% Infeksi ↓Otot dan tulang lebih kuatPenuaan↓

There are many health benefits of There are many health benefits of physical activityphysical activity

• cancer risk (colon, breast) reduced• osteoarthritis management (pain control, maintenance of muscle strength, joint structure and function)• osteoporosis risk reduction• falls risk in the elderly reduced by resistance exercises• weight management and reduction (when combined with dietary changes)• mental illness (anxiety, depression and subjective feelings of stress) prevention and management.

EFFECTS OF REGULAR EFFECTS OF REGULAR TRAINING AND EXERCISETRAINING AND EXERCISE

1. THE HEART PUMPS MORE BLOOD PER BEAT.2. THE RECOVERY RATE BECOMES QUICKER.3. THE RESTING PULSE RATE BECOMES LOWER.4. THE NUMBER OF CAPILLARIES INCREASES.5. THE CARDIOVASCULAR SYSTEM BECOMES MORE EFFICIENT.

Cardiovascular AdaptationsCardiovascular AdaptationsHeart SizeHeart Size

eccentric eccentric hypertrophyhypertrophy

Plasma VolumePlasma VolumeUp to 20%Up to 20%

Stroke VolumeStroke VolumeIncreases 50-60%Increases 50-60%

Heart RateHeart RateCardiac OutputCardiac Output

Oxygen extractionOxygen extractionBlood flow and Blood flow and

distributiondistributionIncreased Increased

capillarizationcapillarizationBlood PressureBlood Pressure

Decrease 6 to 10 Decrease 6 to 10 mm Hg with regular mm Hg with regular aerobic ex.aerobic ex.

Pulmonary AdaptationsPulmonary Adaptations Increased maximal exercise minute Increased maximal exercise minute

ventilationventilation Increased ventilatory equivalent: Increased ventilatory equivalent:

VVEE/VO/VO22 In general, tidal volume increases In general, tidal volume increases

and breathing frequency decreasesand breathing frequency decreases

Aerobic vs AnaerobicAerobic vs Anaerobic Anaerobic activity:Anaerobic activity:

shorter duration activity, shorter duration activity, uses predominantly intacellular uses predominantly intacellular

glycogen as fuel glycogen as fuel

Aerobic activity:Aerobic activity:longer duration activitylonger duration activityuses fatty acids for fueuses fatty acids for fuell

Three Systems of EnergyThree Systems of Energy

R/ OLAHRAGA :R/ OLAHRAGA :

Olahraga 3-4 x /mingguOlahraga 3-4 x /minggu 30 -60menit30 -60menit CRIPE (CRIPE (CContinuous, ontinuous, RRhythmical, hythmical, IInterval, nterval,

PProgressive, rogressive, EEndurance)ndurance) Nadi target (220-umur) x 80%Nadi target (220-umur) x 80%

Does physical activity have any risks?Does physical activity have any risks?

• unstable angina• uncontrolled hypertension• severe aortic stenosis• uncontrolled diabetes• complicated myocardial infarction (within 3 months)• untreated heart failure or cardiomyopathy• symptoms such as chest discomfort or shortness of breath

on low exertion• resting heart rate >100 bpm.