{"id":99750,"date":"2025-03-15T09:38:49","date_gmt":"2025-03-15T02:38:49","guid":{"rendered":"https:\/\/www.its.ac.id\/news\/?p=99750"},"modified":"2025-03-27T22:43:46","modified_gmt":"2025-03-27T15:43:46","slug":"tips-agar-tetap-bugar-olahraga-ketika-berpuasa","status":"publish","type":"post","link":"https:\/\/www.its.ac.id\/news\/tips-agar-tetap-bugar-olahraga-ketika-berpuasa\/","title":{"rendered":"Tips Agar Tetap Bugar Olahraga saat Berpuasa"},"content":{"rendered":"<div class=\"mceTemp\"><\/div>\n<figure id=\"attachment_99762\" aria-describedby=\"caption-attachment-99762\" style=\"width: 612px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-99762 size-full\" src=\"https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Jogging-bersama-di-pagi-hari-istockphoto.com_.jpg\" alt=\"Gambar Seseorang jogging di alam terbuka (sumber: istockphoto.com)\" width=\"612\" height=\"342\" srcset=\"https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Jogging-bersama-di-pagi-hari-istockphoto.com_.jpg 612w, https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Jogging-bersama-di-pagi-hari-istockphoto.com_-300x168.jpg 300w, https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Jogging-bersama-di-pagi-hari-istockphoto.com_-355x198.jpg 355w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><figcaption id=\"caption-attachment-99762\" class=\"wp-caption-text\">Seseorang jogging di alam terbuka (sumber: istockphoto.com)<\/figcaption><\/figure>\n<blockquote><p><b>Kampus ITS, Opini \u2014 <\/b><span style=\"font-weight: 400\">Olahraga merupakan salah satu upaya seseorang menjaga kondisi tubuh agar tetap sehat dan bugar. Dalam kondisi puasa sekalipun, kita dianjurkan untuk tetap berolahraga supaya ketahanan tubuh tidak menurun. Akan tetapi, kondisi tubuh ketika berpuasa tentu tak sama seperti biasanya, sehingga perlu dilakukan penyesuaian dalam berolahraga untuk mencapai performa yang maksimal.<\/span><\/p><\/blockquote>\n<p><span style=\"font-weight: 400\">Dilansir dari <\/span><i><span style=\"font-weight: 400\">Journal of Fasting and Health<\/span><\/i><span style=\"font-weight: 400\"> waktu untuk berolahraga ketika puasa menjadi faktor yang penting untuk diperhatikan. Sebagaimana disebutkan pada jurnal tersebut, waktu yang paling ideal untuk berolahraga saat berpuasa adalah satu sampai dua jam setelah berbuka atau setelah sahur merupakan. Pada waktu tersebut, kondisi tubuh optimal untuk beraktivitas karena telah menerima asupan energi dari makanan.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ketika berolahraga tubuh akan mengeluarkan energi yang berlebih. Untuk mengimbangi energi yang dikeluarkan selama berolahraga, sewaktu sahur atau berbuka dianjurkan untuk mengonsumsi makanan\u00a0 yang mengandung karbohidrat kompleks seperti nasi merah, pisang, atau kentang. Selain itu, pemenuhan protein sangat direkomendasikan untuk mengontrol stabilitas tenaga dan mencegah rasa lemas.\u00a0<\/span><\/p>\n<figure id=\"attachment_99761\" aria-describedby=\"caption-attachment-99761\" style=\"width: 612px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-99761 size-full\" src=\"https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Makanan-yang-memiliki-banyak-manfaat-untuk-tubuh-istockphoto.com_.jpg\" alt=\"Gambar Makanan yang memiliki banyak manfaat untuk tubuh (sumber: istockphoto.com)\" width=\"612\" height=\"408\" srcset=\"https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Makanan-yang-memiliki-banyak-manfaat-untuk-tubuh-istockphoto.com_.jpg 612w, https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Makanan-yang-memiliki-banyak-manfaat-untuk-tubuh-istockphoto.com_-300x200.jpg 300w, https:\/\/www.its.ac.id\/news\/wp-content\/uploads\/sites\/2\/2025\/03\/Makanan-yang-memiliki-banyak-manfaat-untuk-tubuh-istockphoto.com_-355x237.jpg 355w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><figcaption id=\"caption-attachment-99761\" class=\"wp-caption-text\">Makanan yang memiliki banyak manfaat untuk tubuh (sumber: istockphoto.com)<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400\">Selain menjaga asupan nutrisi, selalu terhidrasi selama puasa juga membantu menjaga performa dalam berolahraga. Penggantian cairan tubuh melalui keringat, napas, dan pembuangan dipengaruhi oleh intensitas aktivitas tubuh. Maka dari itu, agar terhindar dari dehidrasi kita dianjurkan untuk mengonsumsi air mineral yang cukup dan buah yang kaya kandungan air ketika sahur. Pun, hindari mengonsumsi minuman berkafein dan bersoda.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Lebih lanjut, meskipun penting untuk tetap berolahraga ketika menjalankan puasa, perlu diketahui bahwa kebutuhan olahraga setiap orang berbeda-beda. Hal itu bergantung pada keadaan jasmani dan rohani masing-masing individu. Dengan begitu, penting untuk memerhatikan jenis olahraga dan repetisi maksimal agar tubuh tetap memiliki energi untuk keperluan lain. Beberapa olahraga yang cocok dilakukan ketika berpuasa antara lain yoga, jalan santai, pilates, bersepeda, ataupun <\/span><i><span style=\"font-weight: 400\">jogging<\/span><\/i><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Secara keseluruhan, seseorang tetap membutuhkan olahraga meskipun sedang berpuasa. Dengan tetap memerhatikan intensitas olahraga dan pola makan untuk memenuhi kebutuhan energi, tubuh akan bisa beraktivitas dengan baik selama puasa. Namun, apabila selama olahraga merasakan pusing atau lemas, sebaiknya lakukan istirahat dan ambil napas dalam-dalam. Jika tidak memungkinkan untuk lanjut, maka dapat mengakhiri sesi olahraga tersebut. <\/span><b>(*)<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Ditulis Oleh:<br \/>\n<\/b><b>Ahmad Husein Al Qomary<br \/>\n<\/b><b>Departemen Teknik Sistem Perkapalan<br \/>\n<\/b><b>Angkatan 2024<br \/>\n<\/b><b>Reporter ITS Online<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kampus ITS, Opini \u2014 Olahraga merupakan salah satu upaya seseorang menjaga kondisi tubuh agar tetap sehat dan bugar. Dalam kondisi puasa sekalipun, kita dianjurkan untuk tetap berolahraga supaya ketahanan tubuh tidak menurun. Akan tetapi, kondisi tubuh ketika berpuasa tentu tak sama seperti biasanya, sehingga perlu dilakukan penyesuaian dalam berolahraga untuk mencapai performa yang maksimal. Dilansir [&hellip;]<\/p>\n","protected":false},"author":463,"featured_media":99762,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_joinchat":[],"footnotes":""},"categories":[3661,945,4,3703],"tags":[3561,1959],"class_list":["post-99750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-good-health-well-being","category-olahraga","category-opini","category-responsible-consumption","tag-ary","tag-mif"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips Agar Tetap Bugar Olahraga saat Berpuasa - ITS News<\/title>\n<meta name=\"description\" content=\"Kampus ITS, Opini \u2014 Olahraga merupakan salah satu upaya seseorang menjaga kondisi tubuh agar tetap sehat dan bugar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.its.ac.id\/news\/tips-agar-tetap-bugar-olahraga-ketika-berpuasa\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips Agar Tetap Bugar Olahraga saat Berpuasa - 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