Month: April 2020

Benefits and Ways of Strength Training

Strength training is generally done to increase strength and muscle mass, strengthen joints, and increase stamina. However, before starting strength training, it is recommended that you first learn the types and techniques of strength training that are suitable for training the muscles of your body.

To reduce the risk of injury and maximize the benefits of strength training, you are advised to do strength training in stages 2 times per week, but not within 2 consecutive days.

You can set a training schedule, for example on Monday and Thursday or Tuesday and Friday, according to your availability.

Strength training can be done in the fitness center (gym) or at home with simple equipment. It’s just that you need to remember, before doing strength training, you must first warm up in the form of brisk walking or stretching for 5-10 minutes.

Benefits derived from strength training

Not only does it increase muscle strength and endurance, strength training can also provide the following benefits:

  • Streamlining blood circulation
  • Increase metabolism and maintain body function
  • Increase bone density and strength
  • Maintain flexibility and balance of the body
  • Improve body posture
    Reducing the risk of certain diseases, such as heart disease, arthritis, diabetes, obesity, and back pain
  • Improve sleep quality and prevent insomnia
  • Increase self confidence
  • Maintain ideal body weight
  • Improve mood

However, you need to remember, these benefits can not be obtained instantly. To get the benefits of strength training, you need to do it regularly and adopt a healthy lifestyle, such as eating a balanced nutritious diet, getting enough rest, avoiding stress, and not smoking.

Types of Strength Training

The following are some types of strength training that you can do without the help of special tools:

1. Push-ups

Push-ups are a type of strength training that you can do at home without the need for tools. This exercise utilizes body weight to strengthen the chest muscles, arms, shoulders, and stomach. In addition, push-ups are also good for maintaining heart health.

The following is the correct way to do push-ups:

  • Begin by lying on your stomach.
  • Straighten your arms shoulder width apart, resting on your palms, while your legs rest on your toes.
  • Keep the body in a straight line, from the head, back to the feet.
  • Inhale and lower your body slowly by bending your elbows to form a 90 degree angle and chest close to the floor.
  • Lift the body and straighten the elbows back to their original position.

Do push-ups 10 times (counted 1 set), and repeat 2-3 sets.

2. Plank

Plank is a type of exercise that can tighten the back muscles, chest, abdomen, and shoulders. Plank exercises are simple and easy to do, here’s how:

  • Start with the prone body position.
  • Use your forearms and toes to support the body.
  • Make sure your body is upright, from head to toe.
  • Adjust the breath and hold the position for 10-30 seconds, then lower your body again. If you are used to it, you can hold the plank position for about 1 minute.

3. Sit-ups

Sit-up exercises can strengthen and tighten the abdominal muscles, hips, lower back, and neck. The following is how to do it:

  • Lie on the floor in a supine position with knees bent and soles of the feet touching the floor.
  • Lift your body to the knee while exhaling.
  • Lower your body back to the floor slowly while inhaling.
  • Do this exercise 10 times (counted as 1 set) and repeat 2-3 sets.

In addition to some simple exercises above, you can also train your body’s muscle strength by doing squat jumps or jumping rope.

Strength Training Performed at Fitness

There are some strength training that require special tools. Usually the tools to train the strength of the body are available at the gym, but you can also buy the equipment for exercise at home.

To do this exercise, you should be accompanied by an experienced fitness instructor so that you can use a variety of exercise equipment appropriately.

The following are some strength exercises performed at the gym:

1. Pull-up

Pull-up is a movement to lift the body with the position of the body hanging and hands gripping the horizontal pole. This movement aims to increase the strength and endurance of the upper body muscles, including the hands, arms, shoulders, back, chest, and abdomen.

2. Bench press

Bench press is done by lifting the barbell in a reclining position. This exercise aims to tighten the chest muscles, shoulders, and arms. If you have never done a bench press before, you should do this strength training under the supervision of a fitness instructor.

When doing this exercise, the instructor will guide you so that you are not wrong in doing the exercise movements and choose a weights that are suitable for your body’s abilities.

3. Seated cable row

This exercise requires a cable station tool that is used by pulling. The use of this tool is adjusted to the user’s body weight and aims to tighten the back muscles and forearms.

Seated cable row exercises can be done in the following ways:

  • Sit straight on the exercise tool and place both feet on the floor, then straighten both arms to hold the tool grip. Try to keep the shoulder muscles relaxed and hold the abdominal muscles.
  • Inhale and exhale while pulling the handle of the tool. When pulling the tool, keep your back straight and shoulders straight.
  • Repeat this exercise up to 12-15 times.

In addition to the exercises above, there are many tools or other types of exercise movements that can be done to strengthen certain parts of the body’s muscles.

Prevent Coronavirus from Spreading by Cleaning the House During Isolation

Not only personal hygiene, house hygiene also needs to be maintained. This is important as an effort to reduce the risk of Corona virus transmission, especially if there are residents who are undergoing independent isolation.

Corona virus spreads quickly and is easily spread. Transmission is not only from people with COVID-19, but also from people who are positively infected with Corona but have no symptoms. People without symptoms do not realize that there is a Corona virus in their body and they can spread it to other people.

Therefore, the government encourages people to carry out physical distancing and remain at home, while people who are in the ODP category (people in monitoring) and PDP (patients in monitoring) with mild symptoms are encouraged to do independent isolation.

In the independent isolation protocol issued by the government, it is stated that one of the things that must be done is to maintain personal hygiene and shelter.

Steps to Clean Houses to Prevent Corona Virus Transmission

Corona virus is proven to survive for hours and even days on the surface of an object. Therefore, to prevent Corona virus infection, you need to thoroughly clean the house and take disinfection measures if necessary.

The following are steps to clean houses and household appliances to prevent transmission of the Corona virus during the COVID-19 outbreak:

1. Prepare the equipment needed

Before starting to clean the house, prepare all the equipment needed, such as masks, waterproof disposable gloves with rubber or plastic material, garbage bags, soap or detergent, disinfectant liquid, and clean cloths.

Leave the window of the house wide open so that the air circulation in your home is smooth while cleaning the house.

2. Clean the surface of the object with soap and water

When you want to clean the house, first wash your hands with water and soap or hand sanitizer, then wear gloves.

After that, clean every surface of objects in the house using a cloth soaked with a mixture of water and detergent. Prioritize for cleaning objects that are often touched, such as door handles, dining table surfaces, armrests, television remotes, and water taps.

3. Disinfect the surface of the object

If a family member at home is sick or has symptoms of COVID-19, such as coughing and fever, he is advised to use a separate bedroom and bathroom with other family members.

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If this is not possible, do disinfection every day, especially in the bedroom and bathroom that is used together with sick family members.

Disinfectant liquid can be purchased online. You can also make your own disinfectant liquid at home if you have difficulty getting it. How to make it quite easy, by mixing 4 teaspoons of bleach clothes with 1 liter of water. After that, put the disinfectant liquid into the spray bottle.

How to do disinfection is also easy. You simply spray enough disinfectant liquid to the surface of the object. Leave for about 10 minutes, then wipe with a clean cloth until the surface of the object is dry.

4. Discard gloves and wash hands after cleaning the house

After the house and the objects inside are finished cleaning, remove the gloves and throw them into the prepared plastic waste.

Make sure all the dirt and rubbish have also been put into plastic trash before removing gloves. As much as possible remove the gloves carefully, do not let the outside touch the skin.

Tie the garbage plastic tightly, then place it in a tightly closed rubbish bin. After that, clean your hands with soap and running water or with a hand sanitizer that contains at least 60% alcohol.

Other Items That Need To Be Cleaned

In addition to the surface of objects that are often touched, there are several other objects that also need to be cleaned or washed in a special way, namely:


Wash dirty clothes with warm water and detergent, then dry in the sun to dry. Clothes belonging to a family member who is sick may be washed along with other clothes. However, use gloves when washing.


Prepare separate cutlery for family members at home who are sick. After use, wash cutlery, such as plates, forks, spoons and cups, which are used by the sick person separately and use different dishwashing sponges. In addition, also use hot water to wash the cutlery.


Soak bed sheets, pillowcases, and blankets with hot water that has been mixed with detergent before washing. If a washing machine is available, you can use it to wash the bedding. If not, you can wash it by hand, but don’t forget to wear gloves.


Equipment used to clean the house, such as brooms, rags and mops, also needs cleaning. Wash the equipment with soap and water, then dry. After that, spray the disinfectant liquid on these cleaning tools and keep it in a clean and dry place.

Don’t forget to use disposable gloves when cleaning or washing items at home. Especially when cleaning the belongings of sick family members. If you don’t use gloves, make sure you don’t forget to wash your hands afterwards.

Cleaning the house needs to be done routinely. Involve other family members when cleaning the house, except those who are sick. In addition, all family members at home also need to maintain personal hygiene.

Every family member must wash their hands regularly, especially after coughing and sneezing, using the bathroom, before and after eating, also after contact with a sick family member.