Bolehkah Olahraga saat Badan Tidak Fit?

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Bolehkah Olahraga saat Badan Tidak Fit?
Ilustrasi olahraga outdoor. Credit: Freepik

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Bagikan :

Agar tubuh terasa sehat dan bugar, Anda dianjurkan berolahraga minimal 150 menit per minggu. Lantas, bagaimana jika Anda sedang berada dalam kondisi tidak fit, bolehkah tetap berolahraga? Yuk, cari tahu jawabannya dalam artikel berikut. 

 

Olahraga saat Sakit

Pada dasarnya, boleh-boleh saja berolahraga saat Anda merasa tidak fit. Namun, untuk memutuskan apakah Anda sebaiknya berolahraga atau tidak dalam kondisi tidak fit, Anda perlu memperhatikan beberapa faktor seperti:

  • Seberapa parah kondisi yang Anda alami
  • Gejala yang Anda alami
  • Jenis olahraga yang akan dilakukan

Dilansir Everyday Health, ada sebuah aturan "neck rules" yang dapat membantu Anda menentuukan apakah Anda perlu berolahraga atau tidak saat merasa tidak enak badan.

Jika sakit yang Anda alami adalah kondisi dari leher ke atas seperti pilek, hidung tersumbat, atau sakit kepala, Anda masih boleh berolahraga. Namun jika sakit yang Anda alami berada dari leher ke bawah seperti dada sesak, batuk berdahak, flu, COVID-19 atau perut tidak nyaman, sebaiknya urungkan niat untuk berolahraga. 

Namun, para ahli menganjurkan untuk tidak hanya mengikuti panduan tersebut. Yang terpenting dalam berolahraga adalah Anda mengenali batas-batas kemampuan Anda dalam berolahraga. Jika gerakan olahraga membuat Anda merasa lebih buruk atau kondisi latihan tidak memungkinkan, sebaiknya ganti jenis olahraga lainnya atau tunda keinginan Anda berolahraga hingga benar-benar pulih. 

Dilansir Mayo Clinic, jika Anda demam, kelelahan, kurang tidur, nyeri otot, sebaiknya hindari berolahraga untuk beberapa saat. 

Baca Juga: Jenis Olahraga yang Baik bagi Kesehatan Mental

 

Tanda-Tanda Harus Berhenti Olahraga saat Sakit

Meski diperbolehkan berolahraga, namun Anda perlu mengenali tanda-tanda kapan harus berhenti berolahraga saat sakit. Jadikan tubuh Anda sebagai panduan kapan harus berhenti atau kapan Anda bisa melanjutkan olahraga tersebut. 

Apabila tubuh Anda mengalami gejala berikut sebaiknya hentikan olahraga yang sedang Anda lakukan:

  • Cedera
  • Napas tersengal-sengal dan butuh waktu lebih lama untuk mengatur napas kembali normal
  • Mual
  • Muntah
  • Badan terasa lemas dan tidak bertenaga
  • Nyeri dada
  • Dada sesak

Baca Juga: Berbahayakah Tetap Berolahraga saat Kurang Tidur?

 

Tips Berolahraga saat Sedang Sakit

Agar Anda dapat berolahraga dengan nyaman meski sedang sakit, Anda bisa mencoba beberapa tips berikut:

Kurangi intensitas

Saat sakit, sebaiknya kurangi intensitas olahraga Anda. Misalnya, jika Anda biasa berlari 3 putaran setiap pagi, Anda bisa menggantinya dengan berjalan kaki atau berjalan cepat. Perlu diingat bahwa tubuh Anda masih melakukan proses penyembuhan, sehingga mungkin belum sepenuhnya mampu memenuhi kebutuhan energi Anda selama berolahraga.

Anda bisa memilih olahraga yang ringan seperti jalan kaki, yoga, pilates, atau angkat beban ringan sebagai pengganti rutinitas olahraga Anda. 

Tetap terhidrasi

Saat olahraga, sebaiknya tetap jaga hidrasi tubuh untuk mencegah dehidrasi. Olahraga dan sakit dapat menyebabkan dehidrasi, terutama ketika keduanya terjadi bersamaan. Untuk mencegah dehidrasi, sebaiknya hindari olahraga yang terlalu berat atau intens yang dapat menyebabkan Anda berkeringat secara berlebihan.

Hindari kontak dengan orang lain

Saat sakit sebaiknya hindari berolahraga di tempat umum seperti pusat kebugaran, terutama jika Anda mengalami penyakit menular seperti pilek, flu, atau COVID-19. Jika Anda mengalami kondisi tersebut, sebaiknya olahragalah di dalam rumah.

 

Olahraga saat sakit dapat membantu proses penyembuhan, tetapi Anda perlu memperhatikan seberapa parah kondisi yang Anda alami dan jenis olahraga yang dilakukan. Jika merasa tidak cukup fit untuk berolahraga sebaiknya beristirahat hingga pulih, baru memulai kembali rutinitas olahraga Anda.

Jika sakit yang Anda alami tidak kunjung sembuh, Anda bisa berkonsultasi ke dokter atau memanfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh melalui App Store atau Play Store. 

 

/Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 3 Desember 2024 | 12:30
Tags : olahraga Flu Pilek tips olahraga sakit

Garone, S. (2024). Should You Work Out When Sick? Your Guide to Exercising While Ill. Available from: https://www.everydayhealth.com/fitness/should-you-work-out-when-sick/

Kubala, J. (2023). Working Out While Sick: Good or Bad?. Available from: https://www.healthline.com/nutrition/working-out-while-sick#

Mann, D. (2024). Exercising When Sick: A Good Move?. Available from: https://www.webmd.com/cold-and-flu/features/exercising-when-sick

Mayo Clinic. Is it OK to exercise if I have a cold?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494

Johnson, J. (2019). Should you work out when you are sick?. Available from: https://www.medicalnewstoday.com/articles/326882

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      • 0: 18
      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.single-post-healthpedia:37
      • 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#8mydatabase10.42msselect `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` = 8 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8
      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#8mydatabase5.14msselect `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` = 10353 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10353
      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#8mydatabase6.97msselect `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` = 10335 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10335
      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#8mydatabase4.73msselect `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` = 10104 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10104
      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#8mydatabase4.59msselect `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` = 8037 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8037
      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#8mydatabase4.67msselect `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` = 5823 and `categories`.`deleted_at` is null
      Bindings
      • 0: 5823
      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#8mydatabase4.57msselect `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` = 5954 and `categories`.`deleted_at` is null
      Bindings
      • 0: 5954
      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#8mydatabase4.54msselect `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` = 2736 and `categories`.`deleted_at` is null
      Bindings
      • 0: 2736
      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#8mydatabase4.46msselect `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` = 6125 and `categories`.`deleted_at` is null
      Bindings
      • 0: 6125
      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#8mydatabase4.92msselect `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` = 2941 and `categories`.`deleted_at` is null
      Bindings
      • 0: 2941
      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#8mydatabase5.04msselect `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` = 450 and `categories`.`deleted_at` is null
      Bindings
      • 0: 450
      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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      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.article-popular: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
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
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      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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      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
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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: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
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      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#221mydatabase1.14msselect * from `booklets` where `is_published` = 1 order by `id` desc limit 1
      Bindings
      • 0: 1
      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
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      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
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      Backtrace
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      • 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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        #12025-07-08 09:52:37GET/self-help/badan-tidak-fit-bolehkah-olahraga31239305