Pentingnya Hari Istirahat (Rest Day) Bila Berolahraga Rutin

Pentingnya Hari Istirahat (Rest Day) Bila Berolahraga Rutin
Ilustrasi rest day. Credits: Freepik

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Banyak orang beranggapan bahwa semakin sering berolahraga, maka semakin cepat pula tujuan kebugaran atau penurunan berat badan dapat tercapai. Namun, perlu diingat bahwa saat berolahraga, terutama dengan intensitas tinggi, tubuh mengalami stres fisik dan jaringan otot dapat mengalami kerusakan mikro.

Oleh karena itu, waktu istirahat sangatlah penting. Ini adalah saat di mana tubuh memperbaiki kembali otot-otot yang mengalami kerusakan. Tanpa istirahat yang cukup, risiko cedera akan meningkat, dan pada akhirnya, pencapaian tujuan kebugaran bisa terhambat.

 

Mengapa Rest Day Penting saat Berolahraga?

Hari istirahat (rest day) sangat penting saat berolahraga rutin karena beberapa alasan, di antaranya:

Memberikan waktu pemulihan otot

Selama sesi berolahraga, terutama dalam latihan kekuatan atau intensitas tinggi, otot-otot dapat mengalami kerusakan mikro. Kerusakan ini sebenarnya memicu proses pertumbuhan otot, namun proses ini memerlukan waktu.

Pada hari istirahat, tubuh bekerja untuk memperbaiki jaringan otot yang rusak, memperkuatnya, dan mempersiapkannya untuk latihan berikutnya. Tanpa waktu istirahat yang cukup, otot tidak memiliki kesempatan untuk pulih dengan optimal. Hal ini dapat menyebabkan penurunan kinerja atau bahkan risiko cedera.

Baca Juga: Jenis Olahraga yang Baik bagi Kesehatan Mental

Mencegah overtraining dan cedera

Berolahraga terus-menerus tanpa istirahat yang cukup dapat menyebabkan overtraining. Overtraining adalah kondisi ketika tubuh tidak mendapatkan cukup waktu untuk pulih dari sesi latihan. Ini dapat berdampak buruk bagi kesehatan fisik dan mental.

Salah satu tanda overtraining yang sering terjadi adalah nyeri otot berkepanjangan atau cedera berulang kali. Overtraining juga menyebabkan tubuh merasa kelelahan, penurunan kekuatan, dan peningkatan risiko cedera. Dengan memberikan tubuh istirahat selama satu atau dua hari setiap minggu, risiko overtraining bisa dikurangi secara signifikan.

Meningkatkan keseimbangan hormon

Olahraga intensif dapat memengaruhi kadar hormon dalam tubuh. Meskipun aktivitas fisik dapat membantu menyeimbangkan hormon-hormon tersebut, terlalu sering berolahraga tanpa memberikan waktu istirahat justru dapat meningkatkan kadar kortisol (hormon stres).

Tingginya kadar kortisol dapat berdampak negatif pada metabolisme dan kesehatan mental. Oleh karena itu, rest day sangat penting untuk membantu mengembalikan keseimbangan hormon dan mengurangi stres yang berlebihan pada tubuh.

Baca Juga: Tanda-Tanda Olahraga Terlalu Berlebihan

Memperbaiki kinerja pada latihan selanjutnya

Selain memulihkan fisik, hari istirahat juga penting untuk mempersiapkan tubuh menghadapi sesi latihan selanjutnya. Ketika tubuh mendapatkan istirahat yang cukup, Anda memiliki lebih banyak energi sehingga bisa memberikan performa lebih baik saat berolahraga. Seiring waktu, latihan yang disertai istirahat yang cukup dapat meningkatkan kekuatan, stamina, dan fleksibilitas.

Meningkatkan kesehatan mental

Olahraga rutin tidak hanya menguras tenaga fisik, tapi juga memengaruhi kondisi mental. Terlalu sering berlatih tanpa memberikan waktu istirahat yang cukup dapat menyebabkan kelelahan mental, kejenuhan, dan kehilangan motivasi.

Istirahat cukup akan memberikan waktu bagi pikiran untuk pulih. Dengan tubuh yang kembali prima, Anda juga memiliki semangat untuk berolahraga di hari selanjutnya.

Pada saat rest day, Anda bisa melakukan aktivitas ringan seperti jalan santai, meditasi, dan tidur yang cukup untuk menjaga kesehatan mental.

 

Perlu dicatat bahwa rest day bukan berarti bermalas-malasan. Anda bisa melakukan peregangan ringan atau sesi yoga untuk membantu meningkatkan fleksibilitas dan mengurangi ketegangan otot. Memiliki pertanyaan lain terkait olahraga rutin? Anda bisa memanfaatkan layanan konsultasi kesehatan pada aplikasi Ai Care dengan mengunduhnya melalui App Store atau Play Store.

 

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, 25 Oktober 2024 | 15:02

Jenna Fletcher (2021). When and how to spend a rest day. Available from: https://www.medicalnewstoday.com/articles/rest-day 

Rick Ansorge (2022). Rest and recovery are critical for an athlete’s physiological and psychological well-being. Available from: https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/ 

WebMD (2023). What to Know About Rest Day Workouts. Available from: https://www.webmd.com/fitness-exercise/what-to-know-rest-day-workouts 

Mallory Creveling, ACE-CPT (2023). How Often Should You Work Out?. Available from: https://www.health.com/fitness/how-many-days-work-out 

HSS (2021). Overtraining: What It Is, Symptoms, and Recovery. Available from: https://www.hss.edu/article_overtraining.asp 

WebMD (2022). What Is Cortisol?. Available from: https://www.webmd.com/a-to-z-guides/what-is-cortisol 

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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
    • related-article.blade.php#8mydatabase9.75msselect `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` = 1005 and `categories`.`deleted_at` is null
      Bindings
      • 0: 1005
      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#11mydatabase720μsselect * from `categories` where `categories`.`id` = 4 and `categories`.`deleted_at` is null limit 1
      Bindings
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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
      • view::web.v2.partials.related-article:11
      • 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#8mydatabase4.22msselect `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` = 9768 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9768
      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
    • article-popular.blade.php#8mydatabase4.23msselect `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` = 1835 and `categories`.`deleted_at` is null
      Bindings
      • 0: 1835
      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#8mydatabase4.94msselect `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` = 7124 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7124
      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#8mydatabase4.78msselect `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` = 8310 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8310
      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#8mydatabase7.32msselect `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` = 207 and `categories`.`deleted_at` is null
      Bindings
      • 0: 207
      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#8mydatabase6.57msselect `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` = 10110 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10110
      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#8mydatabase6.68msselect `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` = 6372 and `categories`.`deleted_at` is null
      Bindings
      • 0: 6372
      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#8mydatabase6.28msselect `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` = 8577 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8577
      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
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      Bindings
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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
      • view::layouts.v2.web_layout:111
      • 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
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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
      • view::layouts.v2.menu_hover:53
      • 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
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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
      • view::layouts.v2.menu_hover:54
      • 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
    • menu_hover.blade.php#55mydatabase620μsselect * from `categories` where `name` = 'Pemeriksaan A-Z' and `categories`.`deleted_at` is null limit 1
      Bindings
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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
      • view::layouts.v2.menu_hover:55
      • 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
    • menu_hover.blade.php#156mydatabase1.03msselect * from `videos` where `status` = 1 order by `updated_at` desc limit 1
      Bindings
      • 0: 1
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:156
      • 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
    • menu_hover.blade.php#221mydatabase570μsselect * from `booklets` where `is_published` = 1 order by `id` desc limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:221
      • 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
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:357
      • 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
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:361
      • 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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    App\Models\TermPolicy
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    App\Models\Admin\Page
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    App\Models\Admin\Video
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    App\Models\Admin\Booklet
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