Risiko Berolahraga di Malam Hari yang Perlu Diketahui

Risiko Berolahraga di Malam Hari yang Perlu Diketahui
Credits: Freepik. Berolahraga rutin memberikan banyak manfaat bagi kesehatan tubuh.

Bagikan :


Berolahraga tidak hanya dilakukan untuk mencapai berat badan ideal. Berolahraga rutin memberikan banyak manfaat bagi kesehatan tubuh seperti menjaga kesehatan jantung, mencegah risiko obesitas, membantu mengelola tekanan darah dan kadar gula darah, serta memelihara kesehatan tulang dan kulit.

Biasanya, olahraga dilakukan di pagi hari untuk mengawali kegiatan yang penuh kesibukan. Namun tentunya Anda harus berjuang bangun lebih pagi untuk bisa rutin menjalani olahraga pagi, yang terkadang menjadi kendala tersendiri bagi Anda.

 

Alternatif Olahraga Malam Hari, Ini Manfaatnya

Olahraga di malam hari atau sepulang bekerja, menjadi alternatif untuk tetap berolahraga dan menjaga kesehatan tubuh.

Berolahraga di malam hari bisa memberikan beragam manfaat, di antaranya:

  • Meningkatkan performa tubuh
  • Membantu mengelola stres
  • Membantu menjernihkan pikiran setelah kepenatan bekerja
  • Membantu mengatasi kekakuan tubuh dan otot
  • Meningkatkan kualitas tidur
  • Mempermudah Anda memanajemen waktu di pagi hari
  • Memberikan waktu berolahraga yang lebih lama tanpa harus terburu-buru dan merasa dikejar waktu

 

Risiko Berolahraga di Malam Hari

Walaupun dikatakan memiliki banyak manfaat, namun para ahli juga menemukan risiko berolahraga di malam hari yang membuat Anda harus mempertimbangkan kembali dan memilih jadwal yang tepat untuk berolahraga.

Apa saja risiko berolahraga di malam hari?

 

Memengaruhi Kualitas Tidur

Penelitian menemukan bahwa berolahraga di malam hari yang terlalu dekat dengan jam istirahat dapat memengaruhi kualitas tidur. Selain itu, tidak semua jenis olahraga cocok dilakukan di malam hari. Misalnya saja latihan HIIT di mana kegiatan intensitas tinggi yang dilakukan justru dapat memengaruhi kualitas tidur dan membuat Anda kerap kali terbangun.

 

Sulit untuk Tetap Konsisten

Menurut penelitian yang dilakukan tahun 2018, sebagian orang yang berolahraga di pagi hari cenderung lebih konsisten berlatih dibanding mereka yang berolahraga di malam hari.

Rasa lelah seusai melakukan kegiatan sepanjang hari mendorong orang untuk lebih memilih beristirahat ketimbang harus berolahraga dan menambah kelelahan tubuh.

 

Kapan Waktu Terbaik Berolahraga?

Waktu terbaik berolahraga masih terus diperdebatkan. Penelitian menunjukkan bahwa berolahraga di pagi hari memang menunjukkan perbaikan tekanan darah dan juga kadar gula darah di dalam tubuh. Namun, bukan berarti berolahraga di malam hari juga tidak membawa manfaat bagi tubuh.

Kunci utama mendapatkan manfaat dari berolahraga adalah menjalani olahraga yang konsisten. Anda direkomendasikan berolahraga rutin 30 menit, lima kali dalam seminggu untuk mengelola kesehatan tubuh dan meningkatkan kualitas tidur. Konsistensi tersebut harus dilakukan terlepas dari pilihan waktu berolahraga di pagi ataupun malam hari.

Jika Anda memang lebih banyak memiliki waktu untuk berolahraga di malam hari, maka pastikan olahraga berhenti setidaknya 90 menit sebelum waktu tidur. Hal ini akan membantu tingkat endorfin dan suhu tubuh inti kembali ke tingkat normal sehingga Anda bisa mendapatkan tidur berkualitas.

 

Rekomendasi Olahraga di Malam Hari

Selain berhenti berolahraga 90 menit sebelum waktunya tidur, memilih olahraga yang tepat juga sangat penting agar tidak memengaruhi kualitas tidur.

Olahraga yang cocok dilakukan di malam hari di antaranya:

  • Plank - yang bermanfaat memperkuat inti tubuh
  • Bersepeda - bersepeda di sore hari bisa menjadi pilihan olahraga yang bermanfaat bagi tubuh, baik bersepeda outdoor maupun indoor
  • Berenang - berenang di sore hari bisa menjadi pilihan olahraga yang tidak hanya bermanfaat bagi tubuh namun juga menenangkan pikiran
  • Yoga - olahraga yoga membantu merilekskan otot dan pikiran

 

Untuk dapat menikmati manfaat olahraga di malam hari, lakukan olahraga secara konsisten, catat berat badan secara rutin, hindari makan setelah berolahraga, dan akhiri dengan mandi air hangat. Apabila Anda merindukan latihan olahraga dengan intensitas tinggi, Anda bisa memilih waktu di pagi hari di akhir minggu.

 

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

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 14 April 2023 | 16:40

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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new7.23msselect `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` = 8033 and `categories`.`deleted_at` is null
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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
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new7.58msselect `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` = 7621 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7621
      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
    • article-popular.blade.php#8aicare_prod_new7.21msselect `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` = 7531 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7531
      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
    • article-popular.blade.php#8aicare_prod_new7.34msselect `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` = 9193 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9193
      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
    • article-popular.blade.php#8aicare_prod_new7.63msselect `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` = 3763 and `categories`.`deleted_at` is null
      Bindings
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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
      • 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.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: 9961
      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
    • related-article.blade.php#8aicare_prod_new7.4msselect `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` = 9812 and `categories`.`deleted_at` is null
      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_new7.28msselect `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
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      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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      Hints
      • Use SELECT * only if you need all columns from table
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      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
    App\Models\Admin\Post
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    App\Models\Admin\Category
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    App\Models\Admin\Tag
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