Lecturer in the Department of Physiology at the Faculty of Medicine, Public Health, and Nursing (FK-KMK) Universitas Gadjah Mada (UGM), Prof. Denny Agustiningsih, emphasized that weight training is a crucial component in maintaining overall physical fitness. According to her, every muscle movement triggers the release of specific proteins such as myosin and actin, which play an important role in regeneration, cell repair, and preventing various degenerative diseases.
Prof. Denny highlighted the importance of synergy between cardio exercises and weight training. While cardio effectively enhances heart and lung capacity, weight training offers additional benefits through a more massive release of proteins to repair damaged muscle tissue. She advises the public to follow WHO guidelines by performing cardio exercises such as swimming or running 3-5 times a week, combined with weight or flexibility training at least twice a week.
Interestingly, weight training does not always have to be done in a gym with expensive equipment. Activities such as push-ups, pull-ups, planks, and squats at home are effective enough to train muscles. Starting this habit from a young age is highly recommended to prevent physical weakness and stooped posture in old age, while ensuring the body remains fit as it ages.
From a medical perspective, Prof. Denny explained that weight training provides a positive domino effect on the heart and brain. Increased muscle activity triggers the heart to work more optimally to supply nutrients, while increased blood flow to the brain can stimulate the release of happiness hormones and enhance cognitive sharpness. It is important to remember that weight progression should be done gradually according to one's capability so that the heart can adapt properly.
In conclusion, she highlighted the importance of warm-up and stretching sessions both before and after exercise to minimize the risk of injury. Consistency in combining both types of exercise is the main key to maintaining muscle and bone health, ensuring that strong intellectual capacity is balanced with excellent physical fitness well into old age.
