Kesalahan yang Sering Dilakukan Setelah Berolahraga

Kesalahan yang Sering Dilakukan Setelah Berolahraga

Bagikan :


Olahraga memiliki berbagai manfaat bagi kesehatan tubuh. Selain membantu membakar kelebihan lemak di tubuh, olahraga juga bermanfaat untuk meningkatkan kekuatan otot dan mendapatkan bentuk tubuh ideal sesuai keinginan Anda. Namun dalam berolahraga, ada beberapa kesalahan yang sering dilakukan sehingga memengaruhi efek optimal dari olahraga yang sudah Anda lakukan.

Kesalahan yang sering dilakukan setelah berolahraga

Sebagian besar orang yang berolahraga hanya fokus pada kegiatan mereka saat berolahraga. Namun apa yang kita lakukan setelah berolahraga juga berperan penting pada kesehatan tubuh, baik secara fisik maupun mental. Dilansir dari Livestrong, berikut ini beberapa kesalahan yang sering dilakukan setelah berolahraga:

1. Tidak melakukan peregangan

Peregangan bukan hanya dibutuhkan saat sebelum olahraga, namun juga setelah sesi olahraga selesai. Peregangan setelah olahraga berfungsi untuk membuat otot menjadi lebih rileks dan lebih mudah terbentuk. Apabila Anda sering melewatkan peregangan, otot akan lebih mudah cedera sehingga membuat olahraga menjadi tidak optimal dan menyebabkan otot mudah lelah.

Untuk menghindari hal tersebut biasakan untuk melakukan peregangan setelah olahraga setidaknya selama 30 detik dan ulangi gerakan tersebut 2-3 kali.

2. Makan dalam porsi besar

Setelah olahraga Anda mungkin merasa lapar karena banyak energi yang terbuang. Wajar jika muncul keinginan untuk makan berat setelah berolahraga. Namun, para ahli menganjurkan untuk tidak makan makanan berat setelah berolahraga, terutama bagi Anda yang sedang ingin menurunkan berat badan.

Dilansir dari Healthline, waktu yang ideal untuk makan adalah 45 menit setelah berolahraga. Sedangkan untuk jenis makanan yang dikonsumsi, tergantung dari jenis olahraga yang Anda lakukan.

Untuk olahraga dengan intensitas tinggi seperti bersepeda dan berlari yang dilakukan lebih dari 1 jam dianjurkan untuk mengonsumsi karbohidrat tinggi. Sedangkan bagi Anda yang baru saja melakukan latihan kekuatan, sebaiknya mengonsumsi makanan yang mengandung kombinasi antara karbohidrat sedang dan protein.

3. Istirahat dan mengurangi aktivitas

Anda mungkin berpikir bahwa setelah berolahraga, hal terbaik untuk pemulihan otot adalah rebahan atau tidur, namun cara ini ternyata justru tidak efektif untuk mengembalikan kondisi otot. Jika Anda mengalami keluhan nyeri otot yang mengganggu aktivitas, Anda dapat memberikan pijatan pada otot yang kelelahan sehingga dapat membantu meredakan nyeri. Para ahli juga menyarankan untuk tetap beraktivitas ringan untuk meningkatkan sirkulasi darah dan nutrisi dalam masa pemulihan otot setelah olahraga.

4. Tidak segera minum air

Banyak orang yang menunda minum air setelah berolahraga padahal tubuh membutuhkan asupan cairan dengan segera. Orang yang dehidrasi setelah olahraga akan mengurangi sintesis protein otot sehingga pemulihan otot tidak maksimal. Jika Anda melakukan olahraga dengan intensitas tinggi seperti berlari, idealnya dianjurkan untuk minum air setiap 15 menit sekali demi mencegah dehidrasi.

5. Tidak mengevaluasi hasil latihan

Tidak banyak yang membuat catatan setelah olahraga, padahal hal ini dapat membantu Anda mengevaluasi hasil latihan hari ini dan membantu perencanaan olahraga berikutnya. Buatlah catatan kecil yang berisi apa yang Anda rasakan di saat dan setelah olahraga, untuk memudahkan evaluasi olahraga yang baru saja dilakukan, terutama jika Anda sedang menjalani program pembentukan otot atau menurunkan berat badan.

6. Terlalu terpaku pada hasil timbangan

Orang yang terlalu terobsesi pada angka timbangan kemungkinan akan sulit untuk bisa menikmati olahraga dalam jangka panjang. Bagi Anda yang berolahraga dengan tujuan mengurangi berat badan, melihat angka timbangan tidak bergeser turun setelah olahraga berjam-jam dan menguras keringat dapat membuat Anda putus asa. 

Oleh sebab itu, para ahli menyarankan untuk tidak melihat hasil olahraga dari angka timbangan. Dengan berolahraga maka otot tubuh akan menjadi lebih kuat, suasana hati Anda menjadi lebih baik, dan peredaran darah menjadi lebih lancar sehingga mengurangi risiko penyakit bagi tubuh Anda.

 

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 14 April 2023 | 18:58

Frey, M. (2021). Common Mistakes People Make After Excercise. Available from: https://www.verywellfit.com/mistakes-we-make-after-exercise-3495198

Burton, N (2019). 10 Things You Should Never Do After a Workout. Available from: https://www.livestrong.com/article/13720193-post-workout-mistakes/

Burton, N (2019). Heres Exactly What You Need Every Single Workout. Available from: https://www.livestrong.com/article/13721583-post-workout-recovery-plan/

Radcliffe, S. (2019). What Are the Best Foods to Eat After an Intense Workout?. Available from: https://www.healthline.com/health-news/what-are-the-best-foods-to-eat-after-an-intense-workout

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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 9705
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Bindings
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 9812
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8aicare_prod_new8.86msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10104 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10104
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:551
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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    App\Models\Admin\Category
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