Ini Tandanya Tubuh Anda Butuh Rest Day dari Olahraga

Ini Tandanya Tubuh Anda Butuh Rest Day dari Olahraga

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Tak hanya menjaga kebugaran, olahraga secara rutin juga dapat meningkatkan daya tahan tubuh dan membentuk otot, rajin berolahraga juga membuat sirkulasi darah lebih lancar dan organ-organ tubuh berfungsi dengan baik. Olahraga juga melepaskan hormon endorfin yang dapat mengurangi rasa sakit dan memberikan energi positif bagi tubuh, karenanya tak heran jika banyak orang yang merasa kecanduan olahraga. Meskipun demikian, Anda perlu membatasi olahraga agar tidak terlalu berlebihan karena dapat menyebabkan kelelahan dan melemahkan daya tahan tubuh.

Ketika sedang menjalani program pembentukan otot, Anda mungkin lebih suka menggempur badan Anda dengan olahraga berat dan latihan yang bertubi-tubi. Namun cara ini sebenarnya justru tidak baik bagi jenis olahraga apa pun yang Anda kerjakan. Berolahraga terlalu berat dapat membuat badan justru kehilangan massa otot dan menurunkan daya tahan tubuh. Untuk itu, Anda memerlukan rest day atau hari istirahat dari olahraga agar pembentukan otot Anda semakin maksimal.

Tanda badan butuh rest day 

1. Anda merasakan nyeri

Nyeri setelah olahraga atau yang dikenal dengan istilah delayed onset muscle soreness (DOMS) adalah nyeri yang biasa terjadi setelah olahraga. Nyeri ini terjari ketika terjadi sobekan kecil di serat otot yang menyebabkan peradangan. Nyeri ini tidak Anda rasakan langsung usai olahraga namun baru muncul setelah 1 atau 2 hari kemudian. Meskipun umumnya nyeri ini bisa hilang dengan sendirinya namun nyeri ini tak bisa disepelekan.

Jika Anda merasakan nyeri ini setelah olahraga maka ini pertanda Anda harus rehat sejenak dari olahraga. Otot yang robek atau meradang perlu waktu untuk pulih dari peradangan. Beri waktu bagi otot tubuh Anda untuk istrahat dan menyembuhkan diri baru kembali menjalani latihan. Setelah peradangan sembuh, Anda bisa melanjutkan olahraga dengan intensitas yang biasa Anda lakukan.

2. Susah tidur

Kelelahan berolahraga juga bisa menyebabkan Anda susah tidur. Hal ini biasanya disebabkan oleh produksi hormon stres sehingga Anda sulit tidur nyenyak saat malam hari. Semakin lelah dan semakin nyeri peradangan Anda hal ini dapat membuat gangguan tidur Anda semakin parah.

3. Olahraga dirasa terlalu berat

Salah satu tanda Anda perlu rest day adalah jika olahraga yang biasa Anda lakukan terasa semakin berat. Misalnya, Anda biasa melakukan lari pagi 5 km, namun ketika Anda terasa berat dan tak bertenaga melakukannya, ini adalah pertanda Anda harus beristirahat.

4. Detak jantung meningkat

Detak jantung meningkat setelah olahraga adalah hal yang wajar. Namun jika detak jantung Anda tetap tinggi selama berhari-hari, Anda benar-benar butuh istirahat. Anda bisa menggunakan pengukur detak jantung untuk mengetahui detak jantung Anda sebelum dan sesudah olahraga. Jika detak jantung Anda tetap tinggi setelah olahraga, maka hentikan sementara kegiatan olahraga Anda.

 

Manfaat rest day

Otot tubuh Anda juga bisa merasakan lelah. Dilansir dari The American College of Sports Medicine, Anda membutuhkan waktu setidaknya 48 jam untuk istirahat setelah melakukan 150 menit latihan rutin per minggu. Bagi otot, rest day memberi kesempatan untuk berkembang dengan optimal. Dibanding memaksa otot tubuh untuk terus berlatih, pembentukan otot justru akan lebih optimal jika Anda memberinnya waktu beristirahat. Jika dibiarkan tanpa istirahat cukup, hal ini dapat menyebabkan robekan dan cedera akut. Untuk itu, otot Anda perlu istirahat saat rest day agar tidak bertambah parah.

 

 

Writer: Ratih

Edited by: dr. Benita Arini Kurniadi

Last updated: 06/08/2021

 

Tags : rest day

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          Date ↕MethodURLData
          #12025-04-10 08:50:19GET/self-help/tanda-tubuh-perlu-rest-day112735