Tips Lari Pagi/Jogging

Lari pagi sangat baik untuk menjaga kesehatan. Jantung dan paru-paru kita menjadi lebih kuat. Selain itu berat badan anda bisa turun beberapa kg dan otot perut anda juga jadi kencang dan rata. Jika anda ingin punya six pack, selain sit-up sebanyak minimal 5 x 50 kali, lakukan juga lari pagi dan kurangi berat badan.

Meski anda sudah tua, taruhlah umur 50 tahun ke atas, jangan dianggap anda sudah tidak pantas lagi untuk lari pagi. If you can walk, then you can run. Jika anda bisa jalan, anda juga bisa berlari. Bahkan di Independent disebut bahwa riset terhadap 6.500 orang tua menunjukkan bahwa orang tua umur 70 tahun yang suka jogging sama sehat fisik dan otaknya dengan orang-orang yang berumur 50 tahun.

Bahkan George W Bush (semoga dilaknati Allah jika tidak tobat atas serangannya di Iraq dan Afghanistan) saat usia 55 tahun biasa berlari sekitar 5 km sebanyak 4 x dalam seminggu. Dia bisa menempuh jarak 1,6 km hanya dalam waktu 8 menit.

Gladys Burrill (92), seorang nenek dari Honolulu, Hawaii,  mendapatkan sertifikat dari Guinness World Records sebagai orang tertua yang dapat menyelesaikan trek marathon sepanjang 26,2 mil dalam waktu 9 jam 53 menit. Kecepatan  lari (jarak jauh)nya 4,2 km/jam!

http://international.okezone.com/read/2011/04/07/214/443484/nenek-92-tahun-menangkan-lari-marathon

Meski penelitian lain menunjukkan jogging bisa memberi cedera lutut dan kaki terhadap 57% orang tua, namun itu sebenarnya bisa diatasi dengan penggunaan sepatu dengan bantalan karet yang tebal dan empuk untuk mengurangi benturan. Jika perlu anda pasang bantalan tambahan untuk meredam benturan saat lari. Waktu jogging pun bisa dilakukan dengan perlahan. Loncatan tidak perlu terlalu tinggi sehingga benturan tetap ringan/low impact.

Tapi jika memang anda selain tua juga sangat overweight, jangan memaksa untuk lari pagi. Tak ada rotan, akar pun jadi. Jalan cepat pun tak masah.

Untuk lari pagi sebaiknya dilakukan setelah matahari terbit, misalnya jam 6:00 pagi. Jika lebih pagi pun misalnya setelah jama’ah shalat Subuh bubar (sekitar jam 5:15) tidak masalah.

Gunakan sepatu olahraga yang nyaman agar kaki anda tidak lecet. Kemudian pilih rute jalan yang aman. Cukup ramai dan bebas dari para preman/penodong.  Agar lebih aman, sebaiknya anda lari pagi bersama teman atau keluarga anda.

Pastikan juga aman dari kendaraan yang melaju. Agar lebih aman, sebaiknya anda berlari melawan arus kendaraan. Sehingga anda bisa melihat kendaraan yang melaju ke arah anda untuk meminimalisir kemungkinan tertabrak.

Sebaiknya anda pakai baju kaos dan celana olahraga. Minum air putih dulu segelas agar segar dan jangan lupa buang air agar tidak kebelet di tengah jalan.

Sebelum anda lari, sebaiknya anda berjalan kaki dulu sekitar 200 meter atau 5 menit untuk pemanasan. Jika anda pelari pemula, sebaiknya setelah lari 100 meter, anda jalan santai sekitar 200 meter. Jika anda sudah tidak lelah, lari lagi sejauh 100 meter. Ini agar anda tidak kecapean.

Nanti minggu berikutnya, anda bisa tambah jarak lari anda sejauh 200 meter, minggu berikutnya tambah lagi sejauh 100 m jadi 300 m, dan seterusnya. Jarak lari sejauh 3-5 km juga sudah cukup untuk menjaga kesehatan. Idealnya dilakukan 5x seminggu. Namun jika tak bisa seminggu sekali juga tak masalah. Menempuh jarak 3 km selama 30 menit juga sudah cukup baik, apalagi jika anda sudah melewati masa golden age (30 tahun ke atas).

Saat lari, atur nafas anda. Tarik nafas dalam-dalam secara perlahan. Setelah dada anda berasa penuh, baru keluarkan juga secara bertahap. Jika anda bisa ngobrol dengan baik saat berlari dengan teman anda, berarti nafas anda sudah tokcer…

Saat mau berakhir, sebelumnya jalan kaki dulu sekitar 5 menit untuk pendinginan (cooling down). Jangan langsung duduk. Setelah suhu badan anda mulai turun dan keringat berhenti, baru anda mandi pagi.

Elderly can jog their way to mental fitness

BRITISH ASSOCIATION

Tom Wilkie Science Editor

Tuesday, 12 September 1995

Science and technology conference told that 'superfit' 70-year- olds had levels of alertness equivalent to those 20 years younger

Jogging is better for the brain than doing crossword puzzles to keep people mentally alert in old age, a study of more than 6,500 elderly people has revealed.

Mental decline seems to be an inexorable accompaniment to ageing, the study found. There is no sign that people maintain their abilities only to suffer a sudden, severe drop in abilities just before they die.

Professor Pat Rabbitt, of Manchester University, has been studying mental deterioration with old age in two groups of people living in Manchester and Newcastle. The study found that a group of "superfit" 70-year-olds were just as mentally alert as those 20 years their junior.

http://www.independent.co.uk/news/elderly-can-jog-their-way-to-mental-fitness-1600645.html

http://news.google.com/newspapers?nid=1356&dat=19881019&id=DisTAAAAIBAJ&sjid=0AYEAAAAIBAJ&pg=5101,2201493

For the elderly, evermore reasons to run

March-April, 2003

The recent conclusion of a 13-year study emphatically implies that running postpones general disability in the elderly and prolongs life. 370 members of a running club for those aged 50 and up were examined for 13 years along with 249 controls. In addition to annual health assessments, the causes of any deaths were noted. The running club members reached the disability level of their non-running cohorts some eight years later. The controls had a 3.3 times higher death rate than the runners, and higher rates of disease across every category.

http://findarticles.com/p/articles/mi_m0NHF/is_2_21/ai_101173986/

Running Improves Elderly Health, Slows Aging

Submitted by Armen Hareyan on 2008, August 12 - 13:12

In 1984 everyone was very attracted to running and jogging. Even older people began actively to exercise and run for health. At that time, health care professionals expressed concern about elderly health, saying that they might suffer arthritis and orthopaedic injuries because of being too active. Now research shows that runnin can slow aging.

To understand how running can affect elderly health researchers from the University of California at Stanford examined 284 members of a nationwide running club and compared them with 156 healthy adults who were not involved in running activities. All participants were aged 50 and older. They were categorized by age, sex, smoking habits and Body Mass Index criteria to count running effects only.

Runners were spending about 200 minutes a week at the beginning of the study and 70 minutes a week by the end of study, while non-runners were spending only 20 minutes on exercising. Most of runners stopped running at their 70s, but they were still exercising regularly.

Study participants were followed for 21 years and were regularly checked for health conditions and overall quality of life. Nineteen years after the study begun 34% of those participants that were not running died prematurely, while only 15% of runners died. Runners also reported good overall health with significantly reduced risk for heart disease, cancer, sleep disorders, and neurological diseases.

Gordon Lishman from University of California said: "This research re-confirms the clear benefits of regular exercise for older people. While younger people are barraged with encouragement to lead healthier lifestyles, the health needs of older people are often overlooked."

http://www.emaxhealth.com/21/23884.html

As of August 2001: Bush runs an average of three miles, four times a week, and "also routinely cross-trains with swimming, free weights and an elliptical trainer." He reportedly runs a mile in 7 to 8 minutes. His physicians classified him in the top 2% of men his age for cardiovascular fitness. He went 26 minutes on a treadmill test (protocol unnamed), attaining a heart rate of 178 beats per minute. Bush's resting heart rate was 43 beats/minute, and his blood pressure 118/74 mmHg. His total cholesterol level was 170 mg/dl

http://www.doctorzebra.com/prez/g43.htm