The Importance of Exercise in

Weight Management

KBP Dr. Leny Pintowari, SpKO

Kabidyankes Pusdokkes Polri

Makassar, 29 Oktober 2015

 Curriculum Vitae
• Nama : Dr. LENY PINTOWARI, SpKO
• Pangkat/NRP : KBP/61100643
• Jabatan : KABIDYANKES PUSDOKKES POLRI
• Pendidikan :
– FK UNIBRAW, MALANG, 1980
– SEPA POLWAN ANGK V, JKT, 1988
– PS I. KED OLAHRAGA, 1997
• Pekerjaan :
– KA POLIKLINIK SEPOLWAN, JKT, 1989 – 1997
– KASUBSI KESORA BIDKESMAPTA PUSDOKKES POLRI, 2001 – 2004
– SMF MADYA RS POLPUS DIARAHKAN KE BIDKESMAPTA, 2004 – 2008
– KASUBBID KESUBAD BIDKESMAPTA, 2008 – 2013
– SMF UTAMA RS POLPUS DIARAHKAN KE BIDYANKES, 2013
– KABIDYANKES PUSDOKKES POLRI, 2013 – SEKARANG
– HEALTH & FITNESS CONSULTANT:
• CASABLANCA CLUB, JKT, 2003 – SEKARANG
• KLINIK SPESIALIS TRIBRATA, JKT, 2006 - SEKARANG
• Tanda Jasa : SATYA LENCANA DWIDYA SISTHA
• Organisasi : IDI, PDSKO, PERDAWERI
 OBESITAS
KINI SEMAKIN MEWABAH
(KOMPAS, SELASA, 2 NOV 2010)

• WHO 2005: 1,6 M ORG DWS OVERWEIGHT & 400 JT

DIANTARANYA OBESITAS, PD 2015 DIPREDIKSI
OBESITAS MENINGKAT 2X.

• RISKESDAS 2007: DI INDONESIA 19,1% OBESITAS,

MELEBIHI KURANG GIZI & GIZI BURUK ANAK-ANAK YG
18,4%.
 Obesity

• The American Medical Association (AMA)

classified obesity as a disease in June 2013
 Asia Pacific Body Weight
Classification
(BRAY, 2004) RISK OF CO-MORBID
WAIST CIRCUMFERENCE
CLASSIFICATION BMI (kg/m2) ♂ < 90 cm ≥ 90 cm
♀ < 80 cm ≥ 80 cm

UNDERWEIGHT < 18.5 Low / Average (risk of other

clinical problem )

NORMOWEIGHT 18.5 – 22.9 Average Increase

OVERWEIGHT ≥ 23 Increase Moderate

PRE OBESE 23 – 24.9 Moderate Severe
OBESE I 25 – 29.9 Severe Very -
OBESE II ≥ 30 severe
 Body Mass Index (BMI)

BB ( kg )
TB 2 ( m 2 )
RISK OF CO-MORBID

• DM Type 2
• DYSLIPIDEMIA
• METABOLIC
SYNDROME
• CHD
• HYPERTENSION
• OSTEOARTHRYTIS
• HYPERURICEMIA
• ETC
 Obesity Management

Medicine Diet Exercise & Daily Activities

Long Life Behavior Modification

Energy Intake
Energy Expenditure
Kind of Exercise
 Aerobic Exercise

• Health & improving

immunity
• Fat burning &
decrease body weight
• Decrease high blood
pressure
• Control blood sugar
• Low intensity, high
repetition, long
duration
 Anaerobic Exercise
• Increase fitness
• Muscle building
• Increasing metabolism
• Explosive power
• Bone strength
• Maintain hormone
function
• High intensity, low
repetition, short
duration
Daily Activity
 H.I.I.T

• Improve aerobic and

anaerobic capacity
• Short duration
• Promote faster fat
loss and weight loss
• Decrease loss of free
fat mass and helps in
maintaining weight

Strength & Conditioning Journal. 35(5): 41-42, 2013

 H.I.I.T

• High intensity interval

training / HIIT involves
repeated sets of high
intensity exercise
interrupted by rest or low
intensity exercise
• It typically involves
exercising for 30-60
seconds at near-maximum
intensity followed by one
to four minutes of rest
ACSM’s Heath & Fitness Journal. 18(2): 30-34.2014
 H.I.I.T

• Exercise with intensity that reach the highest level of

VO2 max will triggered higher after burn / EPOC

• EPOC is continuing to consumes O2 and can still be

maintained until 48 hours after work out

European Journal of Applied Physiology January 5, 2014

E.P.O.C / After Burn
H.I.I.T vs Aerobic Exercise
 H.I.I.T
• The harder the muscles work, the more oxygen it
requires

• Undergoing workout close to VO2 max triggers EPOC

• Improves and maximizes the function of mitochondria

• Maximize fat burning while maintaining muscle mass

IDEA fitness Journal. January 2014

 Obesity Management

• Increasing physical
activity
• Diet
• Medicine
• Long life education,
psychology & mind-
set management
Obesity & H.I.I.T
 H.I.I.T Program

• Warm up : 3 minutes
• Walk : 2.5 minutes for 10 session
• Brisk walking : 0.5 minutes for 10 session
• Cooling down : 3 minutes
 H.I.I.T Macro Cycle

0’ 3’ 6’ 9’ 30’
 H.I.I.T Micro Cycle

0’ 2.5 ’ 3’ 5.5 ’ 6’ 30 ’
 Exercise Prescription

• Intensity :60 – 85% MHR

( 220 – age )
• Duration : 30 - 60 Minutes
• Frequency : 3 – 5 x /
Week
 Weight Training
• 2 -3 X / WEEK
• 1 – 3 set ( 1 set 8 – 12 repetisi )
 Take Home Messages

• HIIT exercise in combination with diet, medicine and life

time behavior modification are pillars of obesity
management

• Maximize fat burning while maintaining muscle mass

• Additional effect of weight maintenance

• Improve health condition, aerobic and anaerobic

capacity
 Most of all

MOTIVATION !