EXERGYM 17-8-45


Celebrating the Republic of Indonesia’s Independence Day with Exercising at Home.
“EXERGYM 17-8-45-76”
(Indonesian Anniversary Gymnastics)


In order to celebrate the Republic of Indonesia’s independence day during the pandemic, it is indeed apprehensive. There are no celebrations and competitions in the neighbourhood. We are still advised to apply the protocol for social distancing and not crowding.

To fill the days without the challenge of movement, AHKI (Active Healthy Kids Indonesia) invites you all to do 17-8-45 Gymnastics in order to celebrate the 76th Anniversary of the Republic of Indonesia (This exercise is not only for children, you know). Happy Indonesian Independence Day while staying active and healthy.

The Indonesian Independence Day Gymnastics has the name Gymnastics 17-8-45-76.

Consists of:

1. Body Warm-Up 17 minutes.

2. 8-minute stretch

3. 45 minutes of RI’s Anniversary Gymnastics

4. Reach a Train Pulse Rate of at least 76 Beats Per Minute

Song: August 17, Year 45.

Do it at home, with family or alone.


Initial Instructions:

Prepare a song player together with songs 17-8-45 (National Song with Mars Rhythm, Author: H. Mutahar)

Or, simply, prepare your cellphone as a song player, search for the 17-8-45 song from You-Tube: https://youtu.be/dYIMMdqZa3Q (as an option you can also use the Koplo version: https://youtu.be /lB3bX4FR6AI; https://youtu.be/O33kfG-j9kc). Can be played repeatedly.

Also, prepare time to monitor the duration of the exercise.

Wear loose clothing that can be used for physical activities at home.

Practising of ExerGym:

Do warming up with a walk-in place for 17 minutes.

Do the walk in place for 17 minutes, can be combined also with walking back and forth, right side and left side, rotating clockwise, rotating counterclockwise. Follow the marching rhythm of the song so that we can walk in that place with a blazing spirit of independence. Vary your knees lifts between low, medium, and high lifts.

8-minute stretching,

After the 17-minute duration has passed, stop your steps and switch to stretching movements. The stretch is done while standing still, stretching your back by bending your body forward. In the position of both legs straight and closed together, bend down and try to touch both arms to the ankles, if the movement is easy enough for you to do, try touching both fingertips to the floor, if you can still do it easily, try touching both palms to the floor. Hold for 8 counts (8 seconds).

Also do the stretch backwards to perform a backward bouncy motion, with both arms straight up at the side of the head. Hold this position for a count of 8.

Stretch in a sideways direction, each to the left and right side. Keep your hands straight above your head with your upper arms touching your ears. Each direction is performed several times each with eight (8) counts.

Stretching is done with a variety of movements, and especially to loosen tension in muscles such as the front buttocks, the back, the sides. Also combine it with stretches for the legs and feet, such as the hamstrings, quads, calves, and ankle area. Likewise with the shoulder girdle area, by varying the stretch of the arm in different directions. The stretch was deemed sufficient after the eight minutes ended.


Gymnastics 45

After the warm-up and stretching are done, the next step is to do core exercises for 45 minutes, so it’s called Gymnastics 45. But because you’ve also warmed up for 17 minutes and stretching for 8 minutes, we call this exercise 17-8-45.

The actual execution can be depending on each individual. This exercise must be a combination of footwork and arm swing.

Footsteps: can be particularly in form of “step pattern” 1, can be step pattern 2, step pattern 3, and can be step pattern 4. Combine these four-step patterns to assemble a continuous routine of calisthenic movements in separate different directions. Can be done in place, moving forward, moving backwards, moving sideways (left and right), according to the rhythm of the song from the song 17-8-45.

Arm movements can be combined when you step your foot. This arm movement can be in the form of lifting both arms straight up and down back to the sides of the body, lifting them through the front, through the sides, and even holding these straight arms from back to front.

It can also be that the arm is already in a bent position at the elbow and can be placed in front of the chest, next to the upper arms, or in a position in front of the body. The movement of these two bending arms with a straightening movement forward, up, or sideways, with a movement from a position of flexion to extension. The movement is repeated and varied continuously so that it becomes a powerful movement enough to accompany the steps of both feet both in place (non-locomotor) and moving from place to place (locomotor) in various directions. The step count can also be included when you move, for example when going forward eight (8) steps, going back 8 steps, going sideways eight steps (both cross and sideways), and so on.

Never forget to monitor the pulse, with stopping occasionally and measuring the pulse for six seconds, multiplying the result by ten, so that the result shows the exercise/work pulse for one minute. It would be great if you have an HRM watch that can monitor your pulse so you can see it quickly while still moving.

By doing that, you will be able to exceed the recommended training zone of heart rate of at least 76 beats. But this is only a symbol that when doing this 17-8-45 exercise, you can be encouraged to achieve a pulse count of at least 76 counts for more than an hour, thus approaching the WHO recommendation to do moderate to vigorous (intensity) physical activity up to about an hour (60 minutes) more. If you already have an improved exercise ability with gradual practice, you can do this exrgym every day.

With the spirit of Indonesia’s 76th independence day, improve your spirits and health by doing 17-8-45 gymnastics to celebrate the Republic of Indonesia’s 76th Anniversary. May you be healthy and dignified.

Remember the following criteria:
In order for your 17-8-45 Gymnastics to be safe and useful, remember the practice guidelines as below.

If exercise pulse:
Between 40 – 50% of the maximum pulse rate, it means that your training intensity is not high enough; can be added. The pulse load is only suitable for warm-up.
Between 60 – 80% of maximum pulse, you are safe to continue completing your 45 exercises.
Between 80-90% maximum pulse rate, reduce the intensity of movement so that your heart does not work too high.
Above 90% must stop first until it approaches 60% again.

The formula for DNM (maximum pulse rate) is 220 – age.
If you are 10 years old, then your maximum pulse rate is 210.
If you are 20 years old, then your maximum pulse rate is 200.
If you are 30 years old, then your maximum pulse rate is 190.
If you are 50 years old, then your maximum pulse rate is 170.
If you are 70 years old, then your maximum pulse rate is 150.

Counting Exercise Pulse:

60 – 80 % of DNM, which means:

Suggestions For Young Adults (20 Years Old)
60% x 200 (Age 20 years) = 120 beats/minute; this is the lowest limit
80 % x 200 (Age 20 years) = 160 beats/minute; this is the highest limit
(Note: not athlete)

Recommendations For Adults (50 Years Old)
60% x 170 (Age 50 years) = 102 beats/minute; this is the lowest limit
70 % x 170 (Age 50 years) = 119 beats/minute; this is the highest limit
(For ages 50 and over, it’s better to take the safe limit of 70% DNM only).

Recommendations for the Elderly (70 Years)
60% x 150 (Age 70 years) = 90 beats/minute; this is the lowest limit
70 % x 150 (Age 70 years) = 105 beats/minute; this is the highest limit
(For ages 70 and over, it’s better to take the safe limit below 70% DNM only).

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