Berapa Lama Pemanasan Sebelum Olahraga Harus Dilakukan?

Berapa Lama Pemanasan Sebelum Olahraga Harus Dilakukan?
Ilustrasi pemanasan | Credit: Freepik

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Olahraga membutuhkan perisapan khusus dari segi mental dan fisik. Kurangnya pemanasan dapat menyebabkan cedera saat olahraga yang membutuhkan waktu pemulihan lebih lama. Sayangnya banyak orang melewatkan pemanasan sebelum olahraga. Lantas, berapa lama pemanasan sebelum olarhaga perlu dilakukan?

 

Berapa Lama Pemanasan Sebelum Olahraga Harus Dilakukan?

Pemanasan adalah bagan penting dari olahraga, apa pun jenis olahraga yang Anda lakukan. Pemanasan yang cukup sebelum olahraga membantu pengendalian otot lebih baik dan membantu jangkauan gerak lebih luas saat berolahraga. Pemasan yang baik membantu Anda mendapatkan hasil optimal dari olahraga yang Anda lakukan.

Pemanasan yang baik meliputi gerakan peregangan yang dibutuhkan untuk menyiapkan otot saat berolahraga dan durasi yang ideal sebelum berolahraga. Bicara mengenai durasi melakukan pemanasan, melansir Live Strong, pada dasarnya tidak ada aturan baku mengenai berapa lama pemanasan sebelum olahraga perlu dilakukan.

Lamanya pemanasan yang perlu dilakukan bergantung pada berbagai faktor seperti jenis olahraga yang akan Anda lakukan dan kondisi tubuh Anda. Namun pada umumnya, semakin tinggi intensitas olahraga yang Anda lakukan maka dibutuhkan pemanasan yang lebih lama.

Meskipun tidak ada aturan khusus yang mengatur mengenai durasi pemanasan, namun sebaiknya lakukan pemanasan 8-12 menit sebelum olahraga intensitas tinggi dan 4-6 menit sebelum olahraga dengan intensitas rendah.

Anda juga perlu memerhatikan kesiapan tubuh Anda sebelum olahraga. Misalnya, Anda sudah banyak melakukan aktivitas fisik seharian, maka pemanasan yang perlu Anda lakukan bisa jadi lebih singkat.

Begitu juga jika Anda baru pulih dari cedera, biasanya tubuh membutuhkan waktu lebih lama untuk melakukan pemanasan. Namun apabila Anda baru saja mengalami cedera sebaiknya ikuti anjuran dokter mengenai jenis olahraga yang bisa Anda lakukan.

 

Baca Juga: Risiko Tidak Melakukan Pemanasan dan Pendinginan Setelah Berolahraga 

 

Beda Jenis Olahraga, Beda Pemanasan

Setiap gerakan olahraga membutuhkan gerakan otot yang berbeda-beda sehingga gerakan pemanasan pun perlu dilakukan berbeda-beda, tergantung olahraga yang akan Anda lakukan. Berikut ini beberapa panduan pemanasan untuk olahraga yang bisa Anda lakukan:

  • Latihan kekuatan: Jika latihan kekuatan yang dilakukan banyak melatih otot paha dan betis, perbanyak gerakan pemanasan di area tersebut begitu juga sebaliknya.
  • Olahraga kardio: Tergantung dari jenis olahraga kardio yang akan Anda lakukan. Jika Anda memilih olahraga lari jarak jauh, maka sebaiknya lakukan pemanasan dengan lari jarak pendek dengan intensitas sedang selama 10 menit.
  • High-Intensity Training: Sebagian besar jenis olahraga HIIT membutuhkan kekuatan otot lengan, kaki dan kardio. Untuk pemanasan yang dilakukan, Anda bisa melakukan gerakan yang melatih kekuatan kelenturan seperti squat, jumping jacks, child’s pose, push up, dan peregangan hamstring. 

Gerakan pemanasan yang dilakukan sebaiknya fokus pada otot-otot yang akan dilatih saat olahraga. Anda bisa berkonsultasi dengan personal trainer atau instruktur olahraga untuk mendapatkan hasil pemanasan terbaik. 

 

Baca Juga: Jangan Dilewatkan, Ini Pentingnya Pemanasan Sebelum Olahraga

 

Perlukah Peregangan Setelah Olahraga?

Selain pemanasan sebelum olahraga, para ahli juga menganjurkan melakukan peregangan atau pendinginan setelah olahraga. Pendinginan setelah olahraga juga bermanfaat untuk menghindari cedera otot. Seperti halnya pemanasan, gerakan pendinginan setelah olahraga dapat berbeda-beda tergantung jenis olahraga yang dilakukan.

Peregangan setelah olahraga diperlukan untuk mencegah stres pada tubuh, mengembalikan detak jantung ke kondisi normal, mengatur laju pernapasan, mengurangi tekanan pada sendi tubuh terutama setelah melakukan gerakan-gerakan sulit dan terus-menerus serta membuat pikiran menjadi lebih rileks. Anda dapat melakukan pendinginan atau peregangan selama 10 menit hingga napas Anda kembali teratur dan otot terasa ringan.

 

Pemanasan termasuk bagian penting dari olahraga yang sebaiknya tidak dilewatkan. Lakukan pemanasan sesuai jenis olahraga yang Anda lakukan dan lakukan pendinginan setelah olahraga. Bagi Anda yang memiliki pertanyaan seputar gerakan saat olahraga sebaiknya konsultasikan dengan pelatih. Anda juga dapat memanfaatkan fitur konsultasi yang tersedia pada aplikasi Ai Care. 

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

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Senin, 29 April 2024 | 07:54
Tags : peregangan otot tips olahraga pemanasan otot

Jordan, A. Galic, B. (2022). How Long Do You Really Need to Warm Up Before a Workout?. Available from: https://www.livestrong.com/article/511702-how-long-should-a-warm-up-last/

Collins, S. (2022). The Truth About Stretching. Available from: https://www.webmd.com/fitness-exercise/features/how-to-stretch

Jenser, L. (2021). Fact: You Probably Aren't Stretching as Long as You Should Post-Workout. Available from: https://www.byrdie.com/how-long-should-you-hold-a-stretch-5089996

Hinge Health. Stretch Before or After Working Out? What Physical Therapists Actually Recommend. Available from: https://www.hingehealth.com/resources/articles/stretch-before-or-after-workout/

Rogers, P. (2019). Stretches and Warm-Ups for Weight Training. Available from: https://www.verywellfit.com/stretching-and-warmups-for-weight-training-3498475#

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      • 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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