Exercise Intensity:

Simple Physiology and Practical Implentation

J. Kurniarobbi

Program Studi Ilmu Kedokteran Olahraga

Departemen IKK - FKUI
Human were created to move

(and make tools)

Lack of Physical Activity
Consequences
Common Effort
Issues

 Goverment and public awareness on active life

 Public policies, resources and facilities
 Knowledge, skill and attitude toward active life
 Pandemic situation

“Active Life is Mandatory and Essential Part of Healthy Lifestyle”

Exercise in Pandemic Situation

 Home based
 Simple exercise due to space limitation
 Individual and/or group, online or offline
 Self guided or instructor guided
 Recommended moderate intensity
Intensity
 How it Begins

Parr BB, Hormonal Changes in Exercise, Exercise Physiology

 Hormonal Changes

Parr BB, Hormonal Changes in Exercise, Exercise Physiology

 Energy Source

Parr BB, Hormonal Changes in Exercise, Exercise Physiology

 Other Hormonal Changes

Parr BB, Hormonal Changes in Exercise, Exercise Physiology

 Circulation

Powers SK & Howley ET, Theory and Application on Fitness and Performance, Exercise Physiology
 Ventilation

Powers SK & Howley ET, Theory and Application on Fitness and Performance, Exercise Physiology
 Homeostasis

Europeactive's Essentials for Personal Trainers

Implementation

 Start slow and gradually progressing

 Work your way up to moderate intensity
 Managing intensity means taking great care of
your body
 Could be your way to safely achieving your
exercise goals
Further Implementation
Subject: Disease/Risk Factor:
- Athlete - Hypokinetic
- Children - Injuries
- Adult - Aging
- Elderly - etc

Intensity: System:
- Talk test - MSK
- RPE - Hormonal
- MHR, HRR - Cardiorespiratory
- %VO2 max - Metabolism
- RM - etc

Molecule:
Activity: - Protein
- Sports
- Free Radicals
- Exercise Miscellaneous - Cytokines
- PA
- Markers
- etc
Publication
 Conclusion

 It is imperative to maintain active life even during

this covid times
 Home exercise is the safest choice
 Exercise intensity management contributes
positively for your health, fitness and well being
 Easy and cheap yet effective

jull.kurniarobbi@ui.ac.id