Tips Memulai Olahraga Intensitas Tinggi

Tips Memulai Olahraga Intensitas Tinggi
Credits: Freepik

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Para ahli kebugaran menyarankan untuk olahraga secara teratur. Pedoman yang diberikan pada ahli adalah olahraga intensitas sedang dan intensitas tinggi.

Keduanya dibedakan berdasarkan durasi waktu dan intensitas gerakan selama berolahraga. Pada olahraga intensitas tinggi, waktu olahraga yang dibutuhkan cenderung lebih singkat. Namun, seorang pemula dalam olahraga sebaiknya tidak tiba-tiba memilih olahraga intensitas tinggi. Ketahui bagaimana memulai olahraga intensitas tinggi.

 

Perbedaan Olahraga Intensitas Sedang vs Olahraga Intensitas Tinggi

Olahraga intensitas sedang adalah aktivitas fisik yang meningkatkan detak jantung dan membuat Anda sedikit terengah-engah, tetapi masih bisa berbicara. Beberapa contoh olahraga intensitas sedang seperti berjalan cepat, bersepeda santai, berlari dengan kecepatan sedang, bermain tenis atau berenang.

Olahraga intensitas sedang disarankan dilakukan 150 menit per minggu, atau sekitar 30 menit setiap hari, lima hari dalam seminggu.

Sedangkan olahraga intensitas tinggi adalah aktivitas fisik yang lebih berat, yang menyebabkan detak jantung meningkat secara signifikan, pernapasan menjadi lebih cepat dan peningkatan penggunaan tenaga secara keseluruhan. Saat melakukan latihan intensitas tinggi, Anda mungkin merasa terengah-engah dan sulit untuk berbicara dalam kalimat lengkap karena fokus utama Anda adalah mempertahankan aktivitas yang tinggi.

Latihan intensitas tinggi memiliki banyak manfaat kesehatan, termasuk peningkatan kebugaran jantung dan paru, kekuatan otot, penurunan berat badan, dan peningkatan metabolisme.

Olahraga intensitas tinggi biasanya disarankan dilakukan minimal 75 menit per minggu atau sekitar 25 menit sebanyak tiga hari dalam satu minggu. Jenis olahraga intensitas tinggi yang bisa dilakukan seperti jogging, bersepeda dengan kecepatan tinggi, latihan kekuatan, atau kegiatan lain yang meningkatkan intensitas dan mempercepat denyut jantung Anda.

Baca Juga: Cara Mengatasi Kram Otot Setelah Berolahraga

 

Tips Memulai Olahraga Intensitas Tinggi

Olahraga intensitas tinggi bukanlah olahraga untuk pemula. American Heart Association (AHA) menyoroti pentingnya kesadaran risiko melakukan olahraga intensitas tinggi bagi mereka yanng memiliki penyakit jantung atau tidak berolahraga secara teratur.

Meskipun olahraga intensitas tinggi memiliki manfaat bagi kesehatan, namun dengan kondisi kesehatan tertentu olahraga ini justru meningkatkan risiko kejadian kardiovaskular yang serius. Untuk itu, simak beberapa tips sebelum melakukan olahraga intensitas tinggi berikut ini:

Berkonsultasi dengan dokter

Sebelum memulai program latihan intensitas tinggi, penting untuk berkonsultasi terlebih dahulu dengan dokter terutama bila memiliki kondisi kesehatan tertentu seperti riwayat stroke, tekanan darah tinggi, sesak napas, maupun belum terbiasa dengan latihan berat.

Baca Juga: Gerakan Olahraga Terbaik untuk Mengecilkan Perut

 

Mulai secara bertahap

Sebaiknya tidak melakukan latihan intensitas tinggi langsung jika Anda belum terbiasa. Mulai saja dengan latihan-latihan lebih ringan, kemudian tingkatkan intensitasnya secara bertahap seiring waktu.

Memilih aktivitas yang dinikmati

Kunci dari olahraga adalah konsisten dan rutin sehingga lebih baik mencari jenis olahraga yang memang bisa dinikmati. Aktivitas yang bisa dinikmati membuat Anda lebih termotivasi melakukannya secara teratur dan lebih bersemangat menjalaninya.

Waspadai nyeri otot

Waspada kemungkinan nyeri otot yang terjadi saat memulai atau meningkatkan intensitas latihan. DOMS adalah nyeri otot yang umum terjadi beberapa jam hingga beberapa hari setelah latihan intensitas tinggi. DOMS tidak berbahaya, namun jika Anda mengalami nyeri yang tiba-tiba, tajam atau parah, maka segera hentikan latihan dan konsultasikan ke dokter.

Memperhatikan nutrisi dan hidrasi

Pastikan Anda makan makanan ringan yang mengandung karbohidrat kompleks dan protein sekitar 1-3 jam sebelum latihan untuk memberikan energi yang cukup dalam melakukan latihan. Selama latihan minumlah air secara teratur untuk mengganti cairan dan elektrolit yang hilang. Setelah latihan, konsumsi makanan atau minuman yang mengandung karbohidrat dan protein dalam waktu 30-60 menit setelah latihan. Ini dapat membantu memperbaiki otot yang rusak dan mengembalikan energi yang hilang selama latihan.

Jangan lupakan istirahat

Latihan intensitas tinggi sebaiknya tidak dilakukan setiap hari. Pertimbangkan rest day untuk memulihkan otot, mencegah overtraining, dan mengurangi risiko cedera. Untuk memaksimalkan hasil latihan, Anda juga perlu mencukupi kebutuhan tidur 7-8 jam per hari.

Memiliki pertanyaan lain sebelum memulai latihan olahraga? Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

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

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Selasa, 26 Maret 2024 | 09:39
Tags : olahraga tips olahraga olahraga intensitas tinggi

Wendy Bumgardner (2022). The Benefits of Vigorous Intensity Exercise. Available from: https://www.verywellfit.com/what-is-vigorous-intensity-exercise-3435408 

Mayo Clinic (2023). Exercise intensity: How to measure it. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887 

Mallory Creveling, ACE-CPT (2023). How Often Should You Work Out?. Available from: https://www.health.com/fitness/how-many-days-work-out 

Cleveland Clinic (2024). What Does ‘Moderate-Intensity Exercise’ Mean Anyway?. Available from: https://health.clevelandclinic.org/what-does-moderate-exercise-mean-anyway 

Harvard TH Chan: Examples of Moderate and Vigorous Physical Activity. Available from: https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/ 

Health Direct (2022). How to start exercising. Available from: https://www.healthdirect.gov.au/tips-for-getting-active 

Timothy Huzar (2020). Intense exercise comes with risks for some people, experts caution. Available from: https://www.medicalnewstoday.com/articles/intense-exercise-comes-with-risks-for-some-people-experts-caution 

Livestrong. HIIT for Beginners: 7 Tips to Jump-Start Your Workouts. Available from: https://www.livestrong.com/article/13716442-hiit-for-beginners-6-tips-to-jump-start-your-workouts/ 

Gail Olson (2023). What Is Delayed Onset Muscle Soreness (DOMS) and What Can You Do About It?. Available from: https://www.healthline.com/health/doms 

Arlene Semeco, MS, RD and Celia Shatzman (2023). Post-Workout Nutrition: What to Eat After a Workout. Available from: https://www.healthline.com/nutrition/eat-after-workout 

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      Hints
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      Backtrace
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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
      • 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
      • 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
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      Hints
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      Backtrace
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      Backtrace
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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
      • view::web.v2.partials.related-article:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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