PILATES

    Pilates is an exercise method developed by Joseph Hubert Pilates originated in Germany in the early 20th century. This method focuses on flexibility and flexibility throughout the body. This exercise can improve posture and be able to correct the problems associated with spinal abnormalities. Pilates exercises rely on breathing with basic movements that focus on toning and body shaping. Not only that, this exercise can be modified according to the abilities and needs. Pilates can develop an athlete`s core, the deep abdominal muscles along with the muscles closest to the spine makes athletes more agile, helps prevent injury and increases sports performance. From weekend warriors to elite professionals, athletes looking for a competitive edge are discovering that pilates helps you.

    Some benefit of pilates is improve balance, pilates focuses on the strength of the abdominal muscles. Strong abdominal muscles can improve balance and body as a whole. Increase energy, pilates exercises allow the supply of oxygen in the body increases. Increasing the supply of oxygen in the body to increase energy in the body significantly. Increase flexibility, as the movement in pilates exercise, the muscles will be stretched. So it is with your joints. This stretching movements that can help improve the flexibility of your body.  Increase muscle strength stomach, abdominal muscles are one part of a well-trained muscles while doing Pilates exercises, including the muscles of the middle of the body such as the back and pelvic part. Increased muscle strength midsection can improve balance and strength. Improve body posture, poor posture can cause a variety of disorders, ranging from shoulder pain to the back. Keeping the spine straight lines corresponding anatomical and maintain the natural curve of the spine is the foundation of pilates exercise. Increase metabolism, Increased metabolism is the beginning of the process of burning calories to lose weight. Improve concentration, exercise breath and concentration process in pilates is not only clears the mind, in pilates we are also focused on the body and movement. This relationship will increase our understanding of the functions of the body and soul of balance.

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SWIMMING

    Swim sometimes looks like a sport that is not too taxing. Perhaps because it is done in water that has the force of gravity is lower than on land, or perhaps because you do not feel when you sweat in the water. However, do not easily fooled. Do you often feel hungry after swimming during a specific time period? Although swimming does not include high-intensity exercise, but the amount of calories burned is quite large and some swim style can burn large amount of calorie.

    Freestyle. This style includes the movement of the hands and feet active. If done for the purpose of recreational or non-competition, ie at medium speed, then the number of calories burned is 406 kcal per hour. Whereas if it is done for the purpose of competition or non-recreational, will usually involve speed or intensity. In this condition, the calories needed is as much as 686 kcal per hour.
    Back style. For the purpose of recreational or non-competition, assuming that done medium speed, then the number of calories burned is 336 kcal per hour. Whereas when for competition or non-recreational, speed and high intensity, then the calories required is 665 kcal per hour.
   Frogs style. If the nature of recreational or non-competition, or at medium speed, then the calories required is 371 kcal per hour. As for non-recreational or competition, or speed and high intensity, then the calories burned by 721 kcal per hour.
    Floating. The actual movement of this one is not one style in sports swimming. But we always do this to float in the water when we're not doing a particular style. Water-trapping or movement floating in the water when it is done with low to moderate speed, calories required is equal to 245 kcal per hour. While at high speed or intensity, calories burned can reach 686 kcal per hour.
   Butterfly style. Butterfly swimming style is the most calorie-consuming because it involves the movement of the torso is quite heavy. This style is not easy to do and is very consuming calories. In general, both for recreational purposes or competition, the butterfly will spend as much as 966 kcal calories per hour.

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CYCLING

    Cycling is a sport activity, and is one mode of ground transportation using bicycles. Bicycles were first introduced in the 19th century AD. Many cycling fans who do these activities in a wide variety of terrain, such as hills, steep terrain and also just in rural and urban areas.    

    Cycling can burn your calorie +- 950 calorie/hour. Burning calories at the cycling can occur because this sport can burn fat through the oxidation process so that can produce energy. The combustion process is determined by the load stroke bike and distance traveled. Even the number of calories burned for 30 minutes on an exercise bike almost equivalent to doing sports jogging for 20 minutes. 
    The steps are make sure in fit condition, bicycle saddle position should be higher than the steering wheel so that the muscles are not too tense, foot touches the pedal should be extended straight to flat position, to get the maximum power, use the tip of the foot as a pedestal, the head should be kept facing forward despite bent position, use safety equipment such as helmets, etc.
    Some benefit of cycling is keeping healthy heart. Pedaling need power and the heart will beat when you are pedaling. The further distance you are cycling, it will make your heart healthier. Cycling will make your body's muscles and bones become strong, because the legs, arms, back and other parts of the body will be stimulated to also move. Cycling can reduce stress because you will see a lot of different scenery, so that you can forget your busy life. Cycling can be diet program and prevent obesity, as long as your diet is maintained, then it is enough to cycling.

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RUNNING

    
    Running is one activity that is easy and can be done in your spare time. Running is also relatively not require elaborate preparation as well. Although relatively easy activity, useful extraordinary run to improve the health of the body you have. Thus, routine running particularly at a time when the morning is highly recommended for everyone be it children, teenagers, adults and the elderly.
     Running is an activity that has a role so important for your physical health. The morning is a good time to do one of these activities. However, many of us even reluctant or lazy to exercise in the morning.  this time will explain the various benefits of running for health, so that the reader is able to motivate themselves to exercising in the morning.
    Running can burn your calorie +- 750 calorie/hour. You can do 3 times in one week at morning before breakfast cause our stomach is in empty condition. The steps are do slow tempo for 1 min or 2 min then fast tempo/sprint for 20 sec and give a break for 3 min. Dont forget to drink water but not too much when you`re in running progress. Do this step many times until 1 hour. After running, you must rest/cooling down for 15 min or 25 min before breakfast.
    Some benefit of running is improve immune system in the body. Running able to make the body vulnerable to various diseases, so that daily activities can be done well and in high spirits. Running able to lose weight effectively, if done regularly will be very effective to lose weight naturally. Running can reduce stress, office work that always accumulates can lead to stress and ran to help expend excess energy and stress hormones in the body itself. Running can prevent deadly diseases such as diabetes, stroke, breast cancer, heart attack, high blood pressure, and osteoporosis.

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