{"id":241593,"date":"2025-03-04T13:32:59","date_gmt":"2025-03-04T06:32:59","guid":{"rendered":"https:\/\/nawacita.co\/?p=241593"},"modified":"2025-03-04T12:59:47","modified_gmt":"2025-03-04T05:59:47","slug":"waktu-terbaik-untuk-olahraga-saat-puasa-agar-tetap-bugar-dan-tidak-lemas","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2025\/03\/04\/waktu-terbaik-untuk-olahraga-saat-puasa-agar-tetap-bugar-dan-tidak-lemas\/","title":{"rendered":"Waktu Terbaik untuk Olahraga saat Puasa agar Tetap Bugar dan Tidak Lemas"},"content":{"rendered":"<h1>Waktu Terbaik untuk Olahraga saat Puasa agar Tetap Bugar dan Tidak Lemas<\/h1>\n<p><strong>Jakarta, <a href=\"https:\/\/nawacita.co\">Nawacita<\/a><\/strong> | Memilih waktu olahraga yang salah saat berpuasa bisa menyebabkan tubuh lemas, dehidrasi, bahkan mengganggu kelancaran ibadah puasa. Beberapa orang lebih memilih berolahraga sebelum berbuka agar bisa segera mengganti cairan yang hilang, sementara yang lain merasa lebih nyaman berolahraga setelah berbuka ketika energi sudah kembali.<\/p>\n<p>Lalu, kapan sebenarnya waktu terbaik untuk berolahraga saat puasa?<\/p>\n<p>Berikut beberapa waktu terbaik untuk berolahraga selama bulan puasa agar tetap sehat dan bertenaga:<\/p>\n<p><strong>1. Setelah sholat subuh usai sahur<\/strong><\/p>\n<p>Saat ini, tubuh masih memiliki cadangan energi dari sahur sehingga bisa digunakan untuk olahraga ringan seperti jalan santai atau yoga.<\/p>\n<p><strong>2. 30 menit hingga 1 jam sebelum berbuka puasa<\/strong><\/p>\n<p>Olahraga di waktu ini membantu membakar lemak lebih efektif karena tubuh sedang dalam kondisi puasa. Setelahnya, Anda bisa langsung mengganti cairan dan energi yang hilang saat berbuka.<\/p>\n<p><strong>3. Setelah berbuka atau sebelum tarawih<\/strong><\/p>\n<p>Di waktu ini, tubuh sudah mendapatkan energi kembali dari makanan berbuka, sehingga olahraga bisa dilakukan dengan lebih optimal tanpa risiko dehidrasi.<\/p>\n<figure id=\"attachment_241594\" aria-describedby=\"caption-attachment-241594\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-241594\" src=\"https:\/\/nawacita.co\/wp-content\/uploads\/2025\/03\/istockphoto-1693748007-612x612-1.jpg\" alt=\"\" width=\"750\" height=\"500\" srcset=\"https:\/\/nawacita.co\/wp-content\/uploads\/2025\/03\/istockphoto-1693748007-612x612-1.jpg 750w, https:\/\/nawacita.co\/wp-content\/uploads\/2025\/03\/istockphoto-1693748007-612x612-1-300x200.jpg 300w, https:\/\/nawacita.co\/wp-content\/uploads\/2025\/03\/istockphoto-1693748007-612x612-1-630x420.jpg 630w, https:\/\/nawacita.co\/wp-content\/uploads\/2025\/03\/istockphoto-1693748007-612x612-1-696x464.jpg 696w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-241594\" class=\"wp-caption-text\">ilustrasi yoga (Foto: istockphoto)<\/figcaption><\/figure>\n<p><strong>Jenis olahraga yang disarankan<\/strong><\/p>\n<p>Untuk menjaga kebugaran selama puasa, lakukan olahraga ringan selama 30-50 menit, 2-3 kali dalam seminggu. Beberapa pilihan olahraga yang aman dilakukan saat puasa antara lain:<\/p>\n<p><strong>1. Squat, push up dan sit up<\/strong><\/p>\n<p>Latihan kekuatan ini bisa dilakukan di rumah tanpa perlu peralatan khusus. Pastikan untuk mengatur jumlah repetisi agar tidak terlalu berlebihan saat berpuasa.<\/p>\n<p><strong>2. Yoga<\/strong><\/p>\n<p>Latihan pernapasan dan gerakan peregangan dalam yoga bisa membantu tubuh tetap fleksibel serta mengurangi stres selama berpuasa.<\/p>\n<p><strong>3. Bulu tangkis<\/strong><\/p>\n<p>Bermain bulu tangkis dengan tempo sedang bisa menjadi pilihan olahraga menyenangkan sekaligus melatih kelincahan tubuh<\/p>\n<p><strong>4. Jogging<\/strong><\/p>\n<p>Jogging bisa menjadi pilihan olahraga ringan yang tidak terlalu membebani tubuh. Lakukan dengan tempo santai untuk menjaga stamina dan menghindari kelelahan.<\/p>\n<p><strong>Baca Juga:\u00a0<a href=\"https:\/\/nawacita.co\/index.php\/2025\/03\/03\/11-menu-takjil-rendah-kalori-cocok-untuk-diet-saat-puasa\/\">11 Menu Takjil Rendah Kalori, Cocok untuk Diet saat Puasa<\/a><\/strong><\/p>\n<p><strong>5. Bersepeda<\/strong><\/p>\n<p>Bersepeda santai dapat membantu melatih otot kaki dan meningkatkan kesehatan jantung tanpa membuat tubuh terlalu lelah.<\/p>\n<p><strong>6. Jalan cepat<\/strong><\/p>\n<p>Alternatif olahraga ringan yang tetap efektif membakar kalori dan meningkatkan daya tahan tubuh tanpa terlalu banyak menguras energi.<\/p>\n<p><strong>7. Angkat beban<\/strong><\/p>\n<p>Jika terbiasa latihan beban, lakukan dengan intensitas yang lebih ringan agar tidak membebani tubuh selama puasa.<\/p>\n<p><strong>8. Basket<\/strong><\/p>\n<p>Bermain basket dengan intensitas rendah hingga sedang dapat membantu menjaga kekuatan otot dan daya tahan tubuh.<\/p>\n<p><strong>antr<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Waktu Terbaik untuk Olahraga saat Puasa agar Tetap Bugar dan Tidak Lemas Jakarta, Nawacita | Memilih waktu olahraga yang salah saat berpuasa bisa menyebabkan tubuh lemas, dehidrasi, bahkan mengganggu kelancaran ibadah puasa. Beberapa orang lebih memilih berolahraga sebelum berbuka agar bisa segera mengganti cairan yang hilang, sementara yang lain merasa lebih nyaman berolahraga setelah berbuka [&hellip;]<\/p>\n","protected":false},"author":1459,"featured_media":241595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[32118,91207,33627,91206,241],"class_list":{"0":"post-241593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-bulan-ramadan","9":"tag-jenis-olahraga-saat-puasa","10":"tag-olahraga","11":"tag-olahraga-saat-puasa","12":"tag-puasa"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Waktu Terbaik untuk Olahraga saat Puasa agar Tetap Bugar dan Tidak Lemas<\/title>\n<meta name=\"description\" content=\"Jakarta, Nawacita | Memilih waktu 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