Apa Bedanya Olahraga Low Impact dan High Impact?

Apa Bedanya Olahraga Low Impact dan High Impact?
Credits: Freepik. Olahraga high impact dan low impact memberikan banyak manfaat.

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Berolahraga dan beraktivitas fisik secara teratur adalah salah satu hal terpenting yang perlu dilakukan untuk menjaga dan meningkatkan kesehatan tubuh.

Berolahraga memberikan banyak manfaat, seperti meningkatkan kesehatan otak, membantu mengatur berat badan, mengurangi risiko penyakit tertentu, memperkuat tulang dan otot, dan juga meningkatkan kemampuan untuk melakukan aktivitas sehari-hari.

Untuk mendapatkan beragam manfaat, Anda disarankan untuk berolahraga setidaknya 150 menit setiap minggu, yang artinya olahraga dapat dilakukan 30 menit setiap hari, lima kali dalam seminggu.

Ada beragam jenis olahraga yang bisa Anda pilih untuk mendapatkan ragam manfaat kesehatan, baik low impact maupun high impact. Apa perbedaannya?

 

Ketahui Apa itu Olahraga Low Impact

Olahraga low impact adalah jenis latihan yang tidak banyak melibatkan pergerakan, sehingga memungkinkan mengurangi tekanan pada jaringan otot dan sendi.

Olahraga ini memiliki beberapa manfaat, diantaranya menurunkan risiko cedera sendi, meningkatkan keseimbangan dan mobilitas, serta merupakan pilihan yang optimal untuk pembakaran lemak.

Ada beberapa jenis latihan low impact, di antaranya:

Berjalan

Berjalan dapat meningkatkan sirkulasi darah, suasana hati, dan menjaga kondisi kesehatan jantung tanpa membebani persendian.

Berenang

Berenang dapat membantu tubuh tetap fit dan membakar kalori secara efektif. Berenang dapat menurunkan kolesterol, berat badan, meredakan stres, dan gula darah tanpa meningkatkan risiko cedera.

Yoga

Yoga adalah latihan yang mengombinasikan kekuatan, keseimbangan, peregangan serta pernapasan. Penelitian menunjukkan bahwa menjalani latihan yoga dapat menurunkan risiko penyakit kardiovaskular.

Bersepeda

Bersepeda merupakan latihan low impact yang efektif membakar kalori tanpa menyebabkan stres di persendian. Bersepeda juga merupakan olahraga yang baik untuk jantung, otak dan juga pembuluh darah.

Olagraga Dayung

Berdayung adalah cara yang bagus untuk meningkatkan daya tahan tubuh, menurunkan berat badan, dan meningkatkan kekuatan tubuh bagian atas dan bawah.

Saat berdayung, posisi pinggul Anda tetap bersentuhan dengan kursi sepanjang waktu, sehingga mengurangi risiko benturan serta melindungi otot dan persendian dari stres yang berlebihan

Mesin Elliptical

Mesin olahraga aerobik ini dapat membantu memperkuat jantung, paru-paru dan otot, serta membakar lemak. Dalam satu jam latihan elliptical, setidaknya ada 540-800 kalori yang terbakar.

 

Ketahui Apa itu Olahraga High Impact

Olahraga high impact melibatkan gerakan kedua kaki yang menjauh dari tanah secara bersamaan, seperti lompatan. Latihan dampak tinggi ini menawarkan hasil yang lebih cepat, namun risiko cedera yang lebih tinggi.

Untuk meminimalisir risiko cedera, Anda disarankan melakukan latihan ini di bawah pengawasan pelatih profesional. Olahraga high impact berisiko menyebabkan cedera dan masalah pada persendian.

Ada beberapa jenis latihan high impact, di antaranya:

Berlari

Berlari dapat membantu membakar lebih banyak kalori, yang pada akhirnya juga memengaruhi kepercayaan diri, menurunkan stres, meningkatkan suasana hati, dan memperpanjang usia.

Tenis

Tenis merupakan olahraga yang melibatkan seluruh anggota tubuh. Saat berolahraga tenis, Anda akan berlari ke depan, ke belakang, dan ke samping. Dengan berlari, Anda dapat memperkuat tungkai bawah dan meningkatkan kekuatan serta mobilitas. 

Selain olahraga di atas, ada beberapa gerakan high impact yang bisa dilakukan tanpa alat apapun, di antaranya:

  • Burpee
  • Lompat katak
  • Berlari di tempat
  • Jumping jack
  • Side to side jumping lunges
  • Squat

Secara umum, olahraga intensitas tinggi (high impact) memberikan banyak manfaat bagi tubuh namun juga memiliki risiko menyebabkan cedera, nyeri sendi, dan berisiko bagi orang dengan masalah tulang. Jika Anda memiliki risiko cedera sendi, Anda dapat melakukan olahraga intensitas rendah (low impact).

Untuk mengetahui jenis olahraga mana yang baik untuk Anda lakukan, Anda dapat mendiskusikannya terlebih dahulu dengan dokter. Hentikan latihan apapun yang Anda lakukan apabila ada rasa sakit yang timbul.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 07:31
Tags : olahraga olahraga low impact olahraga high impact

Brett Sears, PT. 2022. 7 Low-Impact Exercises for All Fitness Levels. Available from: Low-Impact Exercise: Benefits, Types, Tips, and More (verywellhealth.com)

Paige Waehner (2020). High-Impact Exercise Pros and Cons. Available from: https://www.verywellfit.com/is-high-impact-exercise-right-for-you-1230821

Rita Schulman. Low Impact vs High Impact Exercise. Available from: https://ubiquinol.org/blog/low-impact-vs-high-impact-exercise

CDC (2022). Benefits of Physical Activity. Available from: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

 

Brett Sears, PT (2022). 8 High-Impact Exercises. Available from: https://www.verywellhealth.com/high-impact-exercise-5215342

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