{"id":130984,"date":"2022-04-08T19:01:40","date_gmt":"2022-04-08T12:01:40","guid":{"rendered":"https:\/\/nawacita.co\/?p=130984"},"modified":"2022-04-08T19:01:40","modified_gmt":"2022-04-08T12:01:40","slug":"tips-supaya-olahraga-tidak-bikin-lemas-saat-puasa-ramadan","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2022\/04\/08\/tips-supaya-olahraga-tidak-bikin-lemas-saat-puasa-ramadan\/","title":{"rendered":"Tips Supaya Olahraga Tidak Bikin Lemas saat Puasa Ramadan"},"content":{"rendered":"<p><strong>JAKARTA, <a href=\"https:\/\/nawacita.co\">Nawacita<\/a><\/strong> &#8211; Selama bulan suci, umat Muslim akan menjalani puasa Ramadan. Ketika berpuasa, orang akan menahan lapar dan haus sekira 12-13 jam dalam sehari. Namun, jangan jadikan halangan untuk beraktivitas, termasuk berolahraga. Berikut telah kami rangkum lima tips olahraga anti lemas di bulan Ramadan, dikutip dari <em>Women&#8217;s Health Mag<\/em>, Rabu (30\/3\/2022).<\/p>\n<p><strong>1. Waktu olahraga<\/strong><\/p>\n<p>Menemukan waktu terbaik menjadi kunci utama saat berolahraga selama berpuasa. Dokter Umum Sayyada Mawji menyarankan untuk berolahraga menjelang buka puasa atau malam hari. Waktu tersebut terbilang baik karena Anda bisa mendapatkan energi kembali dari makanan dan minuman setelah berolahraga. Namun jika memang waktu tersebut tidak sesuai bagi Anda, lakukanlah eksperimen di waktu lain yang memang terasa cocok untuk tubuh Anda.<\/p>\n<p><strong>2. Tetap terhidrasi<\/strong><\/p>\n<p>Kekurangan cairan saat berpuasa dapat membuat Anda menjadi cepat lelah. Tentu saja olahraga akan terasa lebih berat dan sulit. Oleh karena itu, minumlah air putih minimal 8 gelas setelah buka puasa dan saat sahur agar tubuh tetap terhidrasi sepanjang hari. Selain air putih, Anda juga bisa mengonsumsi buah dan sayuran yang kaya cairan, seperti semangka, jeruk, apel, belimbing, tomat, timun, dan bayam.<\/p>\n<p><strong>Baca Juga:\u00a0<a href=\"https:\/\/nawacita.co\/index.php\/2021\/11\/22\/tips-olahraga-yang-tepat-sesuai-umur\/\">Tips Olahraga yang Tepat Sesuai Umur<\/a><\/strong><\/p>\n<p><strong>3. Fokus pada latihan kekuatan<\/strong><\/p>\n<p>Fokuslah pada latihan kekuatan daripada latihan kardio karena latihan ini dapat membantu memperlambat proses kehilangan otot saat berpuasa. Latihan kekuatan diantaranya push up, squat jump, sit up, dan plank. Anda juga bisa melakukan jenis olahraga intensitas ringan sampai sedang, seperti berjalan, jogging, dan bersepeda. Sebaiknya, hindari berolahraga di suhu tinggi atau di bawah sinar matahari terlalu lama karena ditakutkan tubuh tidak mampu melakukannya.<\/p>\n<p><strong>4. Makan makanan tinggi serat dan kaya protein<\/strong><\/p>\n<p>Pastikan menu sahur dan buka puasa Anda mengandung karbohidrat, protein, lemak, vitamin, dan mineral untuk memenuhi kebutuhan zat gizi yang diperlukan tubuh. Serat menjadi salah satu yang paling penting untuk kelancaran sistem pencernaan serta menjaga tubuh tetap kenyang. Tak kalah penting, protein juga diperlukan untuk pertumbuhan sebagai zat pembangun.<\/p>\n<p>Selain itu, makanan yang kaya akan protein juga bisa memulihkan dan memperbaiki sel-sel otot yang rusak ketika berolahraga. Oleh karenanya, konsumsilah makanan yang mengandung protein tinggi, seperti ikan, daging, dan telur. Lebih baik lagi jika dikombinasikan dengan makanan tinggi serat.<\/p>\n<p><strong>5. Kurangi asupan garam dan kafein<\/strong><\/p>\n<div id=\"lastread\"><\/div>\n<p>Selama berpuasa, kurangilah asupan garam, terutama saat sahur. Pasalnya, makanan asin dapat meningkatkan rasa haus selama berpuasa. Selain itu, hindari pula minuman bersoda dan yang mengandung kafein. Minuman ini bersifat diuretik, sehingga membuat tubuh kehilangan air lebih cepat serta mengganggu penyerapan nutrisi.<\/p>\n<p>Ya, ini dapat menyebabkan Anda mengalami dehidrasi saat berpuasa. Sifat asam dari kopi juga dapat memicu iritasi pada perut Anda. Oleh karena itu, sebaiknya minumlah air putih, setidaknya 8 gelas agar tubuh tetap terhidrasi selama berpuasa.<\/p>\n<p><strong>oknws.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>JAKARTA, Nawacita &#8211; Selama bulan suci, umat Muslim akan menjalani puasa Ramadan. Ketika berpuasa, orang akan menahan lapar dan haus sekira 12-13 jam dalam sehari. Namun, jangan jadikan halangan untuk beraktivitas, termasuk berolahraga. Berikut telah kami rangkum lima tips olahraga anti lemas di bulan Ramadan, dikutip dari Women&#8217;s Health Mag, Rabu (30\/3\/2022). 1. Waktu olahraga [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":130987,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[41287,33627,41288,255],"class_list":{"0":"post-130984","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-lemas","9":"tag-olahraga","10":"tag-puasa-ramadan","11":"tag-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips Supaya Olahraga Tidak Bikin Lemas saat Puasa Ramadan - Nawacita<\/title>\n<meta name=\"description\" content=\"puasa Ramadan. Ketika berpuasa, orang akan menahan lapar dan haus sekira 12-13 jam dalam sehari. 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