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"Outlines the five basic principles of yoga, explaining how exercise, meditation, breathing, relaxation, diet, and positive thinking can improve everyday life and providing recipes and step-by-step photographs for basic yoga postures."

"ABSTRAKLatar belakang: Pekerja perkantoran dengan pola kerja sedenter dan posisi duduk statis dalam waktu yang relatif lama mempunyai faktor risiko kebugaran yang kurang baik, produktivitas kerja yang tidak optimal, dan berbagai risiko masalah kesehatan. Contoh latihan fisik yang mampu meningkatkan kebugaran jasmani adalah senam aerobik dan senam yoga. Penelitian ini bertujuan mencari perbandingan rerata nilai daya tahan kardiorespirasi dan fleksibilitas otot pekerja antara kelompok latihan senam aerobik dengan kelompok latihan senam yoga di sebuah perkantoran.Metode: Desain penelitian ini adalah potong lintang komparatif. Subjek penelitian diambil secara purposive sampling dan terpilih 9 orang perempuan dari kelompok senam yoga dan 9 orang perempuan dari kelompok senam aerobik. Pengukuran daya tahan kardiorespirasi dengan menggunakan Multistage Fitness Test (Metode Bleep). Pengukuran fleksibilitas otot dengan menggunakan Sit and Reach Test. Tingkat aktivitas fisik dinilai dengan kuisioner RAPA (Rapid Assessment of Physical Activity). Data lain mengenai subjek penelitian diperoleh dari kuesioner berupa umur, masa kerja, alasan melakukan senam dan status pernikahan. Analisa statistik deskriptif dilakukan untuk menggambarkan variabel-variabel penelitian dan uji t tidak berpasangan dilakukan untuk menganalisis perbandingan rerata nilai daya tahan kardiorespirasi dan fleksibilitas otot pekerja antara kelompok latihan senam aerobik dengan kelompok latihan senam yoga pada penelitian ini.Hasil: Rerata nilai prediksi daya tahan kardiorespirasi pada pekerja kelompok latihan senam aerobik lebih tinggi dibandingkan dengan pekerja kelompok latihan senam yoga walaupun secara statistik tidak bermakna ( p = 0,193) dan rerata nilai fleksibilitas otot pada pekerja kelompok latihan senam yoga lebih tinggi dibandingkan dengan pekerja kelompok senam aerobik, walaupun secara statistik tidak bermakna (p = 0,892).Kesimpulan: Latihan fisik seperti senam aerobik dan senam yoga yang dilakukan secara baik, benar, terukur dan teratur dapat meningkatkan nilai daya tahan kardiorespirasi dan fleksibilitas otot.

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ABSTRACT

Background: Office workers with sedentary life style and low level physical inactivity cause low physical fitness, low productivity and risk of health disorders. The government office establish aerobic and yoga exercise to increase level of cardiorespiration endurance and muscle flexibility. The objective of this study were to determine the comparison of cardiorespiration endurance and muscle flexibility in workers between aerobic and yoga exercise group at office.

Methods: A cross sectional comparative study was conducted in workers between aerobic and yoga group exercise at office. Subject were chosen using purposive sampling. 9 healthy women workers in aerobic exercise group and 9 healthy women workers in yoga exercise group were participate in this study. Cardiorespiration endurance was measured by Multistage Fitness Test and muscle flexibility was measured by sit and reach test. Physical activity level is marked by Rapid Assessment of Physical Activity Questionairre. Primary data that collected from questionnaires were age, work period, the reason doing exercise, and marital status. Descriptive statistics and analysis of independent t test were used for analyze the data.

Result: The increase in the prediction of cardiorespiratory endurance in workers aerobic group is higher than workers aerobic group although there was no statistically significant (p = 0,193) and the increase in mean value of muscle flexibility in workers yoga group is higher than workers yoga group although there was no statistically significant (p = 0,892).

Conclusion: Physical exercise such as aerobics and yoga which are doing good, correct, measurable, and regular can increase cardiorespiration endurance and muscle flexibility in workers."

"Tesis ini disusun untuk mengetahui efektivitas latihan back exercise dan yoga terhadap intensitas nyeri, meningkatkan kekuatan otot trunk dan disabilitas fungsional. Penelitian menggunakan desain uji eksperimental Randomized Control Trial. Subjek penelitian merupakan pasien overweight dan obesitas derajat I dengan nyeri punggung bawah mekanik kronik, yang dibagi menjadi 2 kelompok yaitu kelompok back exercise dan yoga. Semua subjek dari kedua kelompok mendapatkan latihan standar berupa latihan aerobik dengan ergocycle sesuai dengan prosedur di Poliklinik Obesitas Departemen Rehabilitasi Medik RSCM Jakarta yang dilakukan dua kali seminggu selama enam minggu. Sebagai tambahan, kelompok back exercise mendapatkan latihan senam punggung dan kelompok yoga mengikuti kelas yoga yang dilakukan 45 menit per sesi, dua kali seminggu, selama enam minggu. Hasil keluaran penelitian ini berupa skala nyeri (Visual Analogue Scale), kekuatan otot fleksor dan ekstensor trunk yang diukur menggunakan handheld dynamometer dan disabilitas fungsional (Oswestry Disability Index). Analisis statistik dilakukan untuk membandingkan perubahan intensitas nyeri, kekuatan otot trunk, dan disabilitas fungsional sesudah intervensi pada kelompok perlakuan dan kontrol. Hasil penelitian menyatakan bahwa tidak terdapat perbedaan intensitas nyeri, kekuatan otot trunk, dan disabilitas fungsional setelah intervensi diberikan selama enam minggu. Median selisih total penurunan VAS pada kelompok back exercise dan yoga masing-masing sebesar 2 (1-3) dan tidak didapatkan perbedaan signifikan dengan nilai p = 0,054. Rerata peningkatan kekuatan otot fleksor trunk pada kelompok back exercise dan yoga masing-masing sebesar 4.45±2.84 kg dan 5.91±2.20 kg dan tidak didapatkan perbedaan signifikan dengan nilai p = 0,139. Rerata peningkatan kekuatan otot ekstensor trunk pada kelompok back exercise dan yoga masing-masing sebesar 7.56±3.73 kg dan 7.06±3.97 kg dan tidak didapatkan perbedaan signifikan dengan nilai p = 0,520. Rerata perubahan skor ODI pada kelompok back exercise dan yoga masing-masing sebesar 4.64±4.11 dan 4.57±4.33 dan tidak didapatkan perbedaan signifikan dengan nilai p = 0,965. Dapat disimpulkan bahwa back exercise dan yoga memiliki efektivitas yang sama dalam menurunkan nyeri, meningkatkan kekuatan otot trunk dan mengurangi disabilitas fungsional pasien overweight dan obesitas derajat I dengan nyeri punggung bawah mekanik kronik. Diperlukan penelitian lebih lanjut untuk menilai efektivitas latihan back exercise dan yoga terhadap aktivitas otot trunk secara lebih spesifik menggunakan Surface Electromiography (sEMG) yang menggambarkan rekruitmen motor unit otot.

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This thesis was aimed to determine the effectiveness of back exercise and yoga exercises on pain intensity, increase trunk muscle strength and functional disability. The study used an experimental randomized control trial design. The subjects were overweight and obese patients with chronic mechanical low back pain, which were divided into 2 groups: back exercise and yoga. All subjects from the two groups received standard training in the form of aerobic exercise with ergocycle in accordance with the procedures at the Obesity Polyclinic of the Department of Medical Rehabilitation at the RSCM Hospital, which was conducted 2x / week for 6 weeks. In addition, the back exercise group received back exercises and the yoga group attended a yoga class conducted 45 minutes / session, 2x / week, for 6 weeks. Statistical analysis was performed to compare changes in pain intensity (Visual Analogue Scale), trunk muscle strength (using handheld dynamometer), and functional disability (Oswestry Disability Index) after the intervention in the treatment and control groups. The results of the study stated that there were no differences in pain intensity, trunk muscle strength, and functional disability after the intervention was given for 6 weeks. The median difference in total VAS reduction in the back exercise and yoga groups was 2 (1-3) respectively and no significant difference was found with a value of p = 0.054. The mean increase in flexor trunk muscle strength in the back exercise and yoga groups was 4.45 ± 2.84 kg and 5.91 ± 2.20 kg, respectively, and no significant difference was found with a value of p = 0.139. The mean increase in extensor trunk muscle strength in the back exercise and yoga groups was 7.56 ± 3.73 kg and 7.06 ± 3.97 kg and no significant difference was found with the p value = 0.520. The mean changes in ODI scores in the back exercise and yoga groups were 4.64 ± 4.11 and 4.57 ± 4.33, respectively, and there were no significant differences with p = 0.965. It can be concluded that back exercise and yoga have the same effectiveness in reducing pain, increasing trunk muscle strength and reducing functional disability of overweight and obese patients with degree I with chronic mechanical low back pain. Further research is needed to assess the effectiveness of back exercise and yoga exercises on trunk muscle activity more specifically using Surface Electromiography (sEMG) which illustrates the recruitment of motor muscle units."