Contents:
- Medical Video: How Often Should I Pyramid When Benching? : Exercise & Rehab Tips
- What is a physical activity pyramid?
- What are the parts of the pyramid of physical activity?
- Level 1 physical activity
- Level 2 physical activity
- Level 3 physical activity
- Level 4 physical activity
- Make a plan for your physical activity in the next week
Medical Video: How Often Should I Pyramid When Benching? : Exercise & Rehab Tips
Maybe you've heard some people wonder, what kind of good physical activity is to be healthy and fit? What type of exercise and how long should you practice?
Well, to answer these questions, basically there is no single type of exercise that provides all the health benefits. There are several types of physical activity that you need to reach a healthy and fit body. Don't be confused, the physical activity pyramid can explain what physical activity you really need.
What is a physical activity pyramid?
Like food that has a food pyramid, physical activity is the same. Physical activity also has a picture of a pyramid to explain the actual activity needs of each person.
The pyramid of physical activity is a picture that classifies physical activity based on four types and benefits.
Each level of this pyramid includes one or two types of activities. Not only what are the types of activities, the guide to this pyramid explains:
- How often one type of activity should be done per week.
- How hard (intensity) is the exercise that must be done.
- How long does the exercise take place in one session.
What are the parts of the pyramid of physical activity?
This activity pyramid describes several types of physical activity at each level. In general, there are three types of physical activity, namely:
- Physical activity for endurance at level 2
- Physical activity for flexibility at level 3
- Physical activity for strength at level 3
Whereas at level 1 or the basic part, there is a sedentary lifestyle (less mobile or less active) that many modern people live in big cities. The more conical upward, the less type of physical activity needs.
Level 1 physical activity
Level 1 physical activity is the most basic physical activity and must be done every day, as often as possible. This activity is daily physical activity in your life habits.
Examples of physical activity at level 1 are:
- Walk fast
- Use stairs rather than elevators or escalators
- Gardening
- Play with children
- Mopping or sweeping the floor
This activity has moderate intensity. That is, when doing this activity you will feel there is a slight increase in heart rate and breathing to be a little faster than before. The duration needed to do level 1 activities is a minimum of 30 minutes per day.
However, that does not mean that for 30 minutes you have to walk fast without stopping. You can pay in installments. For example, you walk quickly to catch a bus for 5 minutes, then add to cleaning at home for 20 minutes, and go up the stairs for 5 minutes.
Level 2 physical activity
This level 2 physical activity exercises for a longer period of time (without stopping) for a minimum of 20 minutes. So this activity can increase heart rate faster than level 1 physical activity, make breathing faster, and make sweating. Activities on level 2 are more intense than walking fast. You will also feel more breathless.
Level 2 physical activity can be done 3-6 times per week. If you do regular physical activity on this level 2 activity at least 3 times a week, you can feel the benefits.
The benefits of physical activity at level 2 are to improve heart and lung fitness more optimally, and help control fat in the body.
There are two types of physical activity at level 2 of the pyramid of physical activity, which is doing aerobic activities and doing sports activities.
Examples of this aerobic activity are jogging, cycling and swimming. While examples of sports activities that you can do are playing basketball, badminton, volleyball, and so on.
Level 3 physical activity
Moving on to level 3 physical activity, the frequency needed will be the less needed compared to physical activity at level 2. There are two types of physical activity at this level:
Exercises to train flexibility
The benefit of flexibility training is to help relax muscles and maintain joint function. The more you have good flexibility, the more easily and freely the body moves.
Examples of physical activity for flexibility are stretching, floor exercises, and yoga. Do it 3-7 times per week with a duration of about 60 minutes. You can insert this flexibility exercise before and after doing other exercises.
Strength training
The benefits of this strength training are:
- Helps maintain muscle strength
- Strengthen bones
- Maintain body shape
You can do strength training just 2-3 times per week to get the benefits. Examples of activities that you can do are lifting weights, push ups, sit ups, and other physical exercises that provide loading. You can do this activity for 8-12 repetitions in 1-3 sets.
For example if you want to do push ups 2 sets with 8 repetitions. That means you will push up 8 times, then pause. Then continue the second set of push ups 8 times.
Even though it is useful for muscle strength, it does not mean that this exercise is only to build muscle to make it sturdy. Both men and women need to exercise muscle strength.For example, you want to play badminton and give a strong smash to your opponent. Well, without you exercising muscle strength it will be difficult to do that extra strong movement.
Level 4 physical activity
This level of activity is what must be greatly reduced. For example watching movies or television while sitting, playing cellphones while lying down, and other activities that are very minimal movement.
This activity is also called sedentary activity. The high level of activity that you do will affect your health.Many studies show that sedentary activity that is too high can cause obesity. Doing this type of activity is okay, but limit the duration and frequency.
Make a plan for your physical activity in the next week
You can use this pyramid of physical activity to guide your physical activity for the next week. However, that does not mean that if you do not do the same, you cannot benefit from all the physical activity that you have spent.All physical activity can be adjusted to the purpose and how you provide time to stay active.
Make your physical activity planning in the next week to be more mature. Good planning will make you more likely to carry out all levels of physical activity in the right amount and time.
