Knowing the right way to exercise is one of the keys to maintaining a healthy body. In order for your exercise to be effective and produce satisfying results, you can follow the principles of BBTT (Good, Correct, Measurable, and Regular) exercise.

If you do not implement the principles of BBTT sports, there is a small possibility that your exercises would result in optimum increase of physical fitness, the expected benefit of exercise is not obtained, and there is possibility of injury. If done properly, sports with BBTT principles can prevent chronic diseases such as heart disease, high blood pressure, diabetes, cancer, osteoporosis, and other degenerative diseases.

Unfortunately, many people have no idea of sports with BBTT. Let’s find out about it.

BBTT Sports Principles (Good, Correct, Measurable, Regular)

1. Good

From early age to old age, exercise is recommended for at least 30 minutes and using appropriate sports equipment. Ensure to gradually start with 5-10 minutes warming up and followed by 5 minutes cooling down afterwards.

2. Right

Choose a sport that you like, safe, easy, and appropriate to your physical conditions and have standardized movement patterns. When you feel sick or experience pain while exercising, stop immediately. Exercise should not cause pain. But if after exercise the you feel pains in your body, you have exercised too hard. The correct exercise is carried out in stages, starting with warm-up (including stretching), core training (exercise at the intended intensity), cool-down (including stretching). You can also use menthol gel with a cooling sensation for mid-cooling (cooling during exercise) to reduce the risk of injury during exercise due to exercise in a hot environment.

3. Measurable

Routinely take your pulse reading at the end of exercise with the aim of assessing whether the target pulse rate is achieved or not. Normal pulse rate after exercise by age: 40-45 years between 85-150 pulse/minute; age 50-55 years between 80-145 pulse/ minute; 60-65 years between 75-135 pulse/minute; >75 years between 75-130 pulse/minute.

In addition to these guidelines, you can calculate the approximate maximum pulse rate during exercise by deducting 220 with your age.

4. Regularly

To achieve optimal results, exercise needs to be done at least 3 times a week.

Let’s start implementing the principles of good, correct, measurable and regular exercise. Hope this information is useful!