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  • Berapa Detak Jantung Ideal saat Berolahraga? Simak Cara Menghitungnya!

Berapa Detak Jantung Ideal saat Berolahraga? Simak Cara Menghitungnya!

Berapa Detak Jantung Ideal saat Berolahraga? Simak Cara Menghitungnya!
Credit: Freepik. Olahraga memiliki berbagai manfaat bagi tubuh, salah satunya meningkatkan kekuatan otot jantung dan melancarkan peredaran darah.

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Olahraga memiliki berbagai manfaat bagi tubuh, salah satunya meningkatkan kekuatan otot jantung dan melancarkan peredaran darah. Saat berolahraga, penting untuk berolahraga sesuai dengan kemampuan untuk memastikan olahraga Anda aman dan membantu mencapai tujuan olahraga lebih cepat.

 

Apa Itu Detak Jantung?

Detak jantung adalah jumlah detak jantung Anda yang berdetak setiap menit. Normalnya, detak jantung orang dewasa dalam kondisi normal (resting heart rate) berkisar antara 60-100 per menit. Namun detak jantung dapat bervariasi tergantung dari tingkat aktivitas, intensitas latihan, tingkat kebugaran, hingga faktor lainnya seperti usia, obat-obatan, kondisi kesehatan dan respon emosi seseorang.

 

Berapa Detak Jantung Ideal saat Berolahraga?

Ketika berolahraga, Anda perlu mengetahui berapa detak jantung Anda untuk mengukur apakah tubuh sedang bekerja terlalu keras atau tidak. Dengan mengetahui detak jantung ideal saat berolahraga, Anda dapat menyesuaikan intensitas olahraga dengan tingkat kesehatan dan kebutuhan tubuh.

  • Maximum Heart Rate (MHR)

Maximum heart rate atau detak jantung maksimum adalah detak jantung aman maksimum seseorang. Cara menghitung detak jantung maksimal adalah dengan mengurangi 220 dengan usia Anda saat ini.

Misalnya saat ini Anda berusia 30 tahun, maka detak jantung maksimal Anda (MHR) adalah 220-30 yaitu 190. Namun angka ini hanya sebagai patokan, detak jantung maksimal Anda bisa saja berbeda dengan hitungan tersebut.

Dilansir dari Verywell Fit, cara menghitung maximum heart rate adalah sebagai berikut:

206,9 - (0,67 x usia)

Hingga saat ini, rumus tersebut masih menjadi subjek penelitian karena banyak yang meremehkan MHR bagi orang yang berusia di atas 30 tahun. Artinya jika saat ini Anda berusia di atas 30 tahun maka hitungan MHR akan menggunakan penyimpangan +11/-11 dari rentang MHR Anda.

Misalnya, jika Anda berusia 35 tahun, maka MHR Anda bila dihitung menggunakan rumus di atas adalah 183. Dengan demikian, detak jantung maksimal Anda dapat berkisar antara 172 hingga 194. Pada wanita dan lansia, detak jantung maksimal bisa bernilai lebih tinggi dari para pria.

 

  • Target Heart Rate

Target heart rate adalah target tujuan berapa detak jantung Anda harus dipacu ketika olahraga. Angka ini dapat menjadi target intensitas olahraga Anda. Meskipun sifatnya hanya perkiraan, namun target heart rate memberi gambaran seberapa keras Anda perlu bergerak selama berolahraga.

Berikut ini panduan detak jantung ideal dan maksimal ketika berolahraga berdasarkan intensitas olahraga dan usia Anda.

Usia

 Intensitas Rendah (57%-63%) Intensitas Sedang (64%-76%) Intensitas Aerobik (70%-80%) Intensitas Kuat (77%-95%) Intensitas Maksimum (96%-100%)
25 95-114 114-134 133-152 143-162 190
35 92-110 110-128 128-147 138-156 183
45 88-106 106-124 124-141 133-150 177
55 95-102 102-119 119-136 128-145 170
65 82-98 98-114 114-131 123-139 163
75 78-94 94-110 110-125 117-133 157

Berdasarkan tabel tersebut, Anda dapat memilih jenis olahraga sesuai dengan intensitas olahraga yang Anda butuhkan. Setiap intensitas olahraga menghasilkan detak jantung yang berbeda yang bisa Anda sesuaikan dengan kebutuhan Anda.

Intensitas rendah artinya Anda hanya berolahraga dengan target sekitar 57%-63% dari detak jantung maksimal. Olahraga dalam intensitas rendah dapat membantu meredakan stres dan mengurangi risiko tekanan darah tinggi dan masalah pembuluh darah.

Beberapa jenis olahraga intensitas rendah yang bisa Anda coba antara lain yoga, pilates, berjalan kaki, dan latihan kelenturan.

Sedangkan untuk olahraga intensitas sedang yang bisa Anda lakukan antara lain berenang, jalan cepat, bersepeda, dan jogging. Bagi Anda yang ingin meningkatkan intensitas olahraga untuk mencapai intensitas kuat dan maksimum, Anda dapat menambah durasi lari, berenang atau latihan lain yang Anda lakukan.

Agar olahraga berjalan optimal, ukur detak jantung Anda 5 menit sebelum memulai olahraga dan hitung kembali sebelum Anda melakukan pendinginan. Anda bisa melakukannya dengan menempelkan dua jari di pergelangan tangan atau menggunakan pengukur otomatis yang ada di smartwatch atau jam.

 

Berolahraga sesuai zona detak jantung dapat memaksimalkan olahraga yang Anda lakukan. Selain itu olahraga juga dapat membantu menjaga kesehatan jantung, meningkatkan daya tahan, serta memperbaiki suasana hati. Sebelum memulai rutinitas olahraga baru, sebaiknya konsultasikan ke dokter untuk mendapat olahraga yang sesuai dengan kebutuhan dan kemampuan Anda.

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

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 12:34
Tags : olahraga Detak Jantung

Bumgardner, W. (2022). Using Your Target Heart Rate to Maximize Your Workouts. Available from: https://www.verywellfit.com/target-heart-rate-calculator-3878160

Mayo Clinic. Exercise Intensity: How to Measure It. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

Johnson, J. (2021). How to Calculate Active Heart Rate. https://www.medicalnewstoday.com/articles/active-heart-rate

 

Target Heart Rates Chart. Available from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

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