In order to exercise can be part of your lifestyle, we should first ask themselves. What will be achieved from the sport? Sports should not be a burden and make the body sick.

“The next day after practice, whether we feel sluggish or fresh? If fresh, it means that we have proper training. It should be re-examined if exercise makes our body sick,” said Dr. Michael Triangto, SpKO, sports medicine experts.

It is legitimate if you are exercising to pursue pleasure and victory. “Must be defined since the beginning of exercise goals. Whether for fun or healthy? If for healthy indeed seem boring in comparison with pleasure as he ran and hit the ball at full speed. All of course there are consequences, including the risk of sick and injured bodies,” said Dr. Michael .

To be safe, we should do a health check before starting the exercise. If there is no sports physician, Dr. Michael recommends making your own check list to assess the condition.

“Ask yourself, would walk half an hour does not make a weary body. If it does not suck should add a little. Sports that do not make the exhaustion of the body so as not to burden the heart,” he said.

Dr. Michael warned against sport for fun and achievement is not just a muscle injury. “There is a risk of heart enlargement due to training that is too heavy. This condition is common on a number of professional athletes,” said the doctors involved in this national training badminton. Not a few mainstay Indonesian badminton athletes have this problem.

Magnification of the heart can occur in excessive weight training. “Weight training is safe it should exhale when lifting weights so that the heart is not enlarged,” said Dr Michael. Holding the breath while lifting weights makes the air can not get out of the heart. This makes the heart swell.

Physiologically strenuous exercise can make a big heart. This enlargement does not provide specific symptoms or complaints. “At the still active exercise, cardiac enlargement does not cause the problem. The problem only existed when later stopped exercising. The consequence should continue to exercise. Otherwise, a big heart is like an empty house unoccupied,” he said.

Drinking coffee may be the last thing people think before exercise, but this drink turned out to help prevent the pain during exercise.

A study published in the journal Medicine & Science in Sports & Exercise describing experiments conducted to prove it. One group of female respondents were given caffeine (in two different doses) and the other group was given a drink that is not mentioned kind one hour before exercise bike for 30 minutes. Muscle pain that occurs in the legs in the group who consumed caffeine was reduced by 33-46 percent.

“Caffeine blocks the chemical driving force of pain, called adenosine, and does not depend on the dose,” said study author, Robert Motl from the University of Illinois at Urbana-Champaign. However, it is said also that people who already drink a certain amount of caffeine every day may not be experiencing the effects of the same pain relief.

Drinking coffee before doing strength training can make you able to lift the load a little easier. The proof is done through other research methods. In a study published in The Journal of Strength and Conditioning Research, described how 37 people taking the pills did not mention the type, or a supplement of caffeine equivalent to two cups of coffee as much as 236 ml. An hour later, after doing bench press, those who consume caffeine can lift weights 2.2 kg heavier than the pill.

“Caffeine can help you achieve better muscle activation, and it helps you lift more weight,” said Travis Beck, leader of the study from the University of Nebraska at Lincoln.

When done regularly, heavier strength training will produce more muscle mass and decrease body fat in total.