Manfaat Jalan Kaki Menanjak (Incline Walking)

Manfaat Jalan Kaki Menanjak (Incline Walking)
Credits: Freepik

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Jalan kaki 30 menit setiap hari memberikan banyak manfaat baik bagi tubuh dan kesehatan. Dengan berjalan kaki Anda dapat menjaga kesehatan jantung, tulang, meningkatkan kekuatan otot serta mengurangi lemak tubuh.

Anda bisa menambah tantangan berjalan kaki dengan meningkatkan kinerja otot melalui jalan kaki menanjak. Apa saja manfaat dari jalan kaki menanjak?

 

Manfaat Jalan Kaki Menanjak

Incline walking atau jalan kaki menanjak diperkenalkan di beberapa tempat sebagai alternatif untuk meraih lebih banyak manfaat kesehatan, di antaranya:

 

Meningkatkan detak jantung

Ketika berjalan kaki menanjak, otot-otot kaki harus bekerja lebih keras melawan gravitasi bumi. Pada saat itu otot dan detak jantung ikut meningkat.

Peningkatan detak jantung menyebabkan jantung memompa lebih banyak darah ke seluruh tubuh, artinya ada lebih banyak oksigen yang dialirkan ke otot-otot, organ, dan jaringan tubuh lainnya. Selain itu, meningkatnya detak jantung juga turut meningkatkan kapasitas paru-paru serta meningkatkan kebugaran kardiovaskular secara keseluruhan.

 

Baca Juga: Ini Manfaat Jalan Kaki secara Rutin 30 Menit per Hari

 

Pembakaran kalori yang lebih besar

Berjalan menanjak membantu membakar lebih banyak kalori dibanding saat jalan di jalanan yang datar. Saat menanjak tubuh bekerja lebih keras untuk melawan gravitasi dan mengatasi perbedaan ketinggian. Hal tersebut meningkatkan intensitas aktivitas fisik dan mengakibatkan pembakaran kalori yang lebih banyak.

Bahkan, setelah selesai berjalan menanjak, tubuh masih membakar kalori ekstra karena adanya peningkatan metabolisme. Hal tersebut dikenal dengan efek afterburn di mana tubuh terus membakar kalori lebih banyak setelah aktivitas fisik intensif.

 

Melatih otot rantai posterior

Berjalan menanjak melibatkan otot-otot rantai posterior tubuh. Ini adalah kelompok otot yang terletak di bagian belakang tubuh termasuk otot punggung, bokong, paha belakang, betis dan kaki bagian belakang.

Otot-otot ini akan bekerja lebih keras untuk mengatasi gravitasi dan mempertahankan keseimbangan tubuh saat Anda berjalan menanjak. Melatih otot-otot tersebut secara teratur membantu meningkatkan kekuatan, stabilitas dan daya tahan tubuh secara keseluruhan.

 

Meningkatkan aktivitas otot kaki bagian bawah

Jalan kaki menanjak juga meningkatkan aktivitas otot kaki bagian bawah karena otot-otot tersebut bekerja lebih keras untuk mengangkat tubuh ke atas. Otot betis, otot pergelangan kaki, dan otot-otot paha depan (quadriceps) akan diberikan stimulus yang kuat selama Anda berjalan kaki menanjak.

Namun, sangatlah penting untuk memulai latihan ini secara perlahan dan memberikan waktu istirahat yang cukup agar pemulihan dan pertumbuhan otot optimal.

 

Baca Juga: Harus Jalan Kaki Berapa Lama Agar Langsing?

 

Berapa Banyak Kalori yang Dibakar saat Berjalan Menanjak?

Jumlah kalori yang dibakar saat berjalan menanjak sangat bervariasi tergantung pada berbagai faktor seperti berat badan, tingkat kebugaran, intensitas dan durasi aktivitas, serta kecepatan berjalan.

Afterburn effect juga meningkatkan laju metabolisme sehingga setelah aktivitas selesai tubuh masih terus membakar kalori dalam jangka waktu tertentu.

Bagaimanapun, berjalan menanjak hanyalah salah satu aspek menjaga kebugaran dan manajemen berat badan. Untuk mendapatkan berat badan ideal Anda juga harus mendukungnya dengan menjaga pola makan seimbang dan pola hidup sehat secara keseluruhan.

 

Konsultasikan dengan dokter melalui aplikasi Ai Care jika Anda ingin meningkatkan latihan otot dengan berjalan menanjak khususnya jika memiliki kondisi kesehatan tertentu.

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 : Rabu, 20 Maret 2024 | 07:35
Tags : Kesehatan Fisik manfaat olahraga jalan kaki menanjak

Sara Lindberg (2021). Need a Change of Pace? Try Walking on an Incline. Available from: https://www.healthline.com/nutrition/walking-on-incline 

Wendy Bumgardner (2021). How Many More Calories Do You Burn Walking Uphill?. Available from: https://www.verywellfit.com/how-many-more-calories-do-you-burn-walking-uphill-3975557 

Andrea Boldt. Does Running or Walking on an Incline Burn More Calories than Running or Walking on Flat Ground?. Available from: https://www.livestrong.com/article/530993-does-running-or-walking-on-an-incline-burn-more-calories/ 

Better Health Channel. Walking for good health. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#walk-for-30-minutes-a-day 

Dr. Jasmine Shaikh, MD (2021). What Is the Afterburn Effect?. Available from: https://www.medicinenet.com/what_is_the_afterburn_effect/article.htm 

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