Who is not familiar with the sport of volleyball? many of these sports we find in various places because this sport a lot in interest by all walks of life from young children to adults. This kind of exercise is a kind of sports which is light and easy to play, and will not interfere with your time.
The sport of volleyball is one of the popular team sport other than basketball and football. Not only learn working with teammate, play volley ball can provide benefits that are good for the health of the body.
The benefits of the sport of volleyball to health include:
1. Improve stamina
Sports volleyball requires enough stamina to play. Such stamina can be obtained if the routine conduct of the sport of volleyball. Great stamina we can make use of for other activities such as work or daily activities.
2. Reduce anxiety
Sports such as volleyball sports can be beneficial to our mental health. Anxiety is usually owned if facing problems will be reduced if it is used to work out. While exercising our minds then could focus on such activities so that anxiety to problems others can diminish or even disappear. So the sport of volleyball was not only beneficial to physical health but also mental health.
3. Prevent osteoporosis
Movements in the sport of volleyball will make the bone becomes much at once can prevent osteoporosis or porous bones. Nutritious food and exercise routine can resolve the problem of osteoporosis so that bones stay healthy and not easy to fragile.
4. Burn the fat
Another benefit of the sport of volleyball that is able to burn fat. Fat that accumulates in the body can be overcome by exercising regularly one of the sport of volleyball. The sport of volleyball himself is indeed quite draining especially if done in earnest. But this sport is also fun so fit made to work out while having fun at the same time be able to burn fat.
5. Facilitate metabolism
Smooth body metabolism will affect the body’s health is good. The performance of each person’s metabolism is different however if no substandard will affect the declining health of the body. So regular exercise is like playing volleyball with friends are able to smoothen the body metabolism.
6. Improve the performance of your muscles and nerves
While playing volley ball we should be able to balance performance between nerve and muscle as well. The game of volleyball in need of a quick movement to get the ball and hit it toward the opponent. The player must run and hit the ball means must also harmonize the movements of the feet and hands. If done on a regular basis then it can improve the performance of your muscles and nerves which can be utilized in everyday life.
7. Improve concentration
This concentration with regard to mental health to be able to focus on a thing that does require more attention. In a game of volleyball, players are required to concentrate on the game especially in the movement of the ball. They also need to pay attention to the position of their friends and the opposing position so as to place the ball correctly and get the numbers. If accustomed to concentrate on volleyball court certainly could be applied in other places for example in the workplace or while performing a job anywhere.
8. Reduce the risk of obesity
Volleyball players need to be constantly moving using the brain, hands, and feet to be able to play volleyball as well. So the manpower they need is very large, it is certainly going to make volleyball player will form his body and fat-fat that causes obesity be eliminated. If we pay attention to the volleyball player, they usually have a high posture but has a body that is athletic. So for the routine conduct of volleyball sport and organize a healthy diet will reduce the risk of obesity.
9. the Form of the body
Playing volleyball during the warm-up, exercise, or the match requires energy and stamina. The muscles of the body become accustomed to use on a regular basis so that the muscles that had been limp became more powerful. It is certainly good for the appearance that is has an ideal body proportions. So the tetapr Agency will look attractive and health will also be always awake.
10. Burn Calories
Volleyball players may tend to eat the food that much to play volleyball, but that does not make them overweight. Food eaten and enters into the body can be immediately burned for doing volley play activity, calorie burning foods while playing volleyball so your body doesn’t suffer obesity while it may eat more food but with the sport of volleyball will burn calories in the body.
11. Nourish the body internal organs
Internal body organs such as the liver, kidneys, lungs, and others can serve better if supported by regular exercise. Maybe some of us see a lot of people who are exercising their health but still not as good as had a heart attack. But if sports volleyball champion and with routine and not too loud then it can nourish the body’s internal organs.
12. Improving the coordination of eye and hand
Volleyball Player should be able to coordinate eyes and hands. In the play volleyball we need to pay attention to the position of the ball, the opponent, and his own at the same time move the hands to hit the ball. So it takes a good coordination between the eyes and hands. Eyes fixed on not only one direction only but also to some direction and hands should be sprightly in hitting the ball coming.
13. Improving the balance and speed
When hitting the ball and ran, balance and speed needed to be able to do it well. Play volleyball will be able to improve the body’s balance and speed of movement. This can be used for other activities outside of sports or in other sports.
14. Improve heart health
Heart health will be realized with a healthy life pattern by playing volleyball on a regular basis. If health heart awake the body will get easy-to-do the circulation of the blood circulation and nutrients throughout the body. This will improve the health of the body in General. By doing sport volleyball regularly then the heart health will be maintained.
15. Improve the ability of aerobic
Play volleyball for 20 minutes it turned out that issuing the same energy with a jog along a 1 mile if we play volleyball with ease, but if we play volleyball in the level of seriousness and fast then 12 minutes of play was already equal to jogging along a 1 mile.
We already know some of the benefits of playing volleyball that not many people know about playing volleyball has important benefits for health. In addition to that personality can also thrive especially personal control, discipline, cooperation, and a sense of responsibility toward what it produces. Another benefit of playing volleyball is coached teamwork, speed of movement, leap high to address the ball above the net (smash and block) and form of creativity.
In addition, because volleyball is a form of exercise, then the other benefits you can get are:
16. Improve range of motion
17. Increase stamina
18. Let go of anxiety
7. Relieve sexual performance
20. Preventing osteoporosis
21. Improve mental acuity
22. Improve concentration
23. fix Outlook on life
24. Reduce the pain of arthritis
25. Burn Fat
26. Speed up metabolism
27. Remove the premenstrual symptoms
28. Helps us quit smoking
29. Relieve depression
30. Preserve muscle
31. Preserve internal organs (liver, kidney)
32. Increase energy
33. Improve coordination of nerves and muscles
34. Lower blood pressure
35. Reduce the risk of obesity
36. Burn Calories
37. Reduce consumption of alcohol
According the basic principle of “Balanced Nutrition” that contain enough carbohydrates, fats, proteins, vitamins, minerals, fiber and water, then volleyball athletes nutritional needs are as follows:
1. Energy needs
In General a player volleyball requires energy of about 4500 Kcal or 1.5 times the normal adult energy needs with relatively the same posture, because players volleyball categorized with someone who do heavy physical activity.
2. The mechanism Providing and use of Carbohydrate during exercise
The production of adenosine triphosphate (ATP) during an intensive muscle labor depending on the availability of muscle glycogen and blood glucose. Light physical activities may be produced with a low carbohydrate source. However, it is not possible to meet the needs of ATP and to maintain the required muscle contractile pressure for higher physical appearance if this energy source is exhausted.
Muscle tissue is the main store of glycogen (400 g; 6.7 MJ), liver (1.2 g; 70 MJ) and blood glucose (2.5 g; 342 kJ). This amount can vary between individuals, and are subject to factors such as intake or food intake. Although carbohydrates are not the only source of energy, but more needed carbohydrates as an energy source muscles for physical activity.
Liver glycogen deposits play an important role in maintaining blood glucose levels during the rest period (between the main meals) and during exercise. Liver glycogen levels can be depleted during the long periods of fasting (15 hours) and can store 490 mmol glycogen with a mixed diet up to 60 mmol glycogen with a diet low in carbohydrates. Consumption of foods high in carbohydrates can increase glycogen approximately 900 mmol. But because this heart glycogen deposits labile nature, it is recommended that a long exercise conducted 1-4 hours after eating carbohydrate food sources. If a long exercise conducted in the morning after an overnight fast, then a diet high in carbohydrate should be consumed at midnight.
3. Carbohydrates and Match Preparation
On the type of sports “Endurance” (durability) with high intensity like a marathon, triathlon and cross country in dire need of glycogen deposits rather than “Non-endurance sports” where intensitasnya low, high or only for a short time such as gymnastics, skiing, running a short distance, soccer, was.
A normal enough glycogen deposits or adequate for the non sports endurance (read : ways to increase your stamina). This can be achieved by consuming a high carbohydrate diet on a regular basis (7-10 g CHO/kg body weight/day or 55-70% of the total energy CHO), then reducing exercises and increase the consumption of carbohydrates 10 g/kg body weight/day 24-36 hours before a match. Unfortunately the eating habits of athletes can not meet this CHO intake, so the glycogen deposits become low.
On the non sports endurance which can be described with a long continuous exercise 90 minutes) < > and ultra endurance (> 4 hours), glycogen deposits normally will not meet. To overcome this known technique called “Carbohydrate Loading” that can enhance glycogen deposits of 200-300%, where fatigue may be postponed and the appearance of the athlete could be improved
4. Glycogen Or Carbohydrate Loading
Muscle glycogen content in untrained individuals is estimated to be 70-110 mmol/kg of the weight of the muscles. On the other hand trained endurance athletes with the diet mixed with breaks a day, might have muscle glycogen content of 130-230 mmol/kg of the weight of the muscles.
Muscle glycogen use during physical activity is influenced by various factors, such as exercise intensity (high intensity exercise, glycogen use increase), diet before exercise (the higher deposits of glycogen, the longer the athlete can do the exercises). A high-carbohydrate diet for 3 days produce glycogen deposits as much as 200 mmol/kg of the weight of the muscles, with the old exercise 170 minutes.
That’s a wide range of benefits in playing volleyball for health. Then to exercise routine so that physical health is always awake. The game of volleyball is a sport that can be played by children to adult women as well as men. By playing volleyball will thrive in both elements of intellect abilities and feelings.