{"id":122041,"date":"2026-10-21T02:12:53","date_gmt":"2026-10-20T19:12:53","guid":{"rendered":"https:\/\/faktaberita.info\/index.php\/2026\/10\/21\/manfaat-latihan-beban-untuk-menjaga-kesehatan-metabolik\/"},"modified":"2026-10-21T02:12:53","modified_gmt":"2026-10-20T19:12:53","slug":"manfaat-latihan-beban-untuk-menjaga-kesehatan-metabolik","status":"publish","type":"post","link":"https:\/\/faktaberita.info\/index.php\/2026\/10\/21\/manfaat-latihan-beban-untuk-menjaga-kesehatan-metabolik\/","title":{"rendered":"Manfaat Latihan Beban untuk Menjaga Kesehatan Metabolik"},"content":{"rendered":"


\n<\/p>\n

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\n \"Manfaat
Ilustrasi.( Andrey Pavlov\/Shutterstock\/The Guardian)<\/figcaption><\/figure>\n

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LATIHAN\u00a0<\/span>beban <\/span>tidak <\/span>hanya <\/span>bermanfaat <\/span>untuk <\/span>membentuk <\/span>otot <\/span>dan <\/span>meningkatkan <\/span>kekuatan <\/span>fisik. <\/span>Aktivitas <\/span>ini <\/span>juga <\/span>berkaitan <\/span>dengan <\/span>kesehatan <\/span>metabolik, <\/span>termasuk <\/span>kemampuan <\/span>tubuh <\/span>mengatur <\/span>gula <\/span>darah, <\/span>serta <\/span>membantu <\/span>menjaga <\/span>sejumlah <\/span>faktor <\/span>risiko <\/span>penyakit <\/span>jantung.<\/span><\/p>\n

Dilansir <\/span>dari <\/span>TIME<\/span><\/span><\/em>, <\/span>Kristen <\/span>Lettenberger, <\/span>terapis <\/span>fisik <\/span>di <\/span>New <\/span>York, <\/span>menjelaskan <\/span>bahwa <\/span>peningkatan <\/span>massa <\/span>otot <\/span>dapat <\/span>membantu <\/span>tubuh <\/span>menggunakan <\/span>insulin <\/span>secara <\/span>lebih <\/span>efektif.<\/span><\/p>\n

<\/p>\n

Insulin <\/span>merupakan <\/span>hormon <\/span>yang <\/span>membantu <\/span>glukosa <\/span>berpindah <\/span>dari <\/span>darah <\/span>ke <\/span>dalam <\/span>sel <\/span>untuk <\/span>digunakan <\/span>sebagai <\/span>energi. <\/span>Ketika <\/span>respons <\/span>tubuh <\/span>terhadap <\/span>insulin <\/span>membaik, <\/span>pengaturan <\/span>gula <\/span>darah <\/span>dapat <\/span>menjadi <\/span>lebih <\/span>efektif. <\/span>Kondisi <\/span>ini <\/span>penting <\/span>dalam <\/span>upaya <\/span>mencegah <\/span>maupun <\/span>membantu <\/span>mengelola <\/span>diabetes <\/span>tipe <\/span>2.<\/span><\/p>\n

Baca juga :\u00a0Apa Itu Sindrom CKM? Kondisi yang Menghubungkan Penyakit Jantung, Ginjal, Diabetes, dan Obesitas<\/a><\/strong><\/p>\n

Dr. <\/span>Chirag <\/span>Panchal, <\/span>dokter <\/span>spesialis <\/span>kedokteran <\/span>keluarga <\/span>di <\/span>Florida, <\/span>juga <\/span>menekankan <\/span>peran <\/span>otot <\/span>dalam <\/span>penggunaan <\/span>glukosa. <\/span>Kemampuan <\/span>otot <\/span>mengambil <\/span>dan <\/span>menggunakan <\/span>glukosa <\/span>menjadi <\/span>salah <\/span>satu <\/span>faktor <\/span>yang <\/span>mendukung <\/span>pengendalian <\/span>gula <\/span>darah.<\/span><\/p>\n

Meski <\/span>demikian, <\/span>latihan <\/span>beban <\/span>bukan <\/span>pengganti <\/span>pengobatan <\/span>diabetes. <\/span>Orang <\/span>yang <\/span>telah <\/span>didiagnosis <\/span>mengalami <\/span>diabetes <\/span>tetap <\/span>perlu <\/span>mengatur <\/span>pola <\/span>makan, <\/span>memantau <\/span>gula <\/span>darah, <\/span>dan <\/span>menggunakan <\/span>obat <\/span>sesuai <\/span>anjuran <\/span>dokter.<\/span><\/p>\n

Menjaga <\/span>Kesehatan <\/span>Jantung<\/span><\/strong><\/h2>\n

Selain <\/span>berkaitan <\/span>dengan <\/span>metabolisme <\/span>glukosa, <\/span>latihan <\/span>kekuatan <\/span>dapat <\/span>membantu <\/span>menjaga <\/span>kesehatan <\/span>kardiovaskular. <\/span>Sejumlah <\/span>penelitian <\/span>menunjukkan <\/span>bahwa <\/span>latihan <\/span>ini <\/span>dapat <\/span>memperbaiki <\/span>beberapa <\/span>faktor <\/span>risiko <\/span>penyakit <\/span>jantung, <\/span>termasuk <\/span>tekanan <\/span>darah <\/span>dan <\/span>profil <\/span>lemak <\/span>darah.<\/span><\/p>\n

Besarnya <\/span>manfaat <\/span>bergantung <\/span>pada <\/span>jenis <\/span>latihan, <\/span>intensitas, <\/span>konsistensi, <\/span>serta <\/span>kondisi <\/span>kesehatan <\/span>seseorang.<\/span><\/p>\n

Latihan <\/span>kekuatan <\/span>juga <\/span>dapat <\/span>melengkapi <\/span>aktivitas <\/span>aerobik, <\/span>seperti <\/span>berjalan <\/span>cepat, <\/span>bersepeda, <\/span>atau <\/span>berenang. <\/span>Kedua <\/span>jenis <\/span>aktivitas <\/span>tersebut <\/span>memiliki <\/span>manfaat <\/span>yang <\/span>saling <\/span>melengkapi <\/span>untuk <\/span>menjaga <\/span>kebugaran <\/span>dan <\/span>kesehatan <\/span>jantung.<\/span><\/p>\n

Karena <\/span>itu, <\/span>menjaga <\/span>kesehatan <\/span>tidak <\/span>harus <\/span>dilakukan <\/span>dengan <\/span>memilih <\/span>antara <\/span>latihan <\/span>beban <\/span>dan <\/span>kardio. <\/span>Kombinasi <\/span>keduanya <\/span>dapat <\/span>membantu <\/span>memperkuat <\/span>otot <\/span>sekaligus <\/span>mendukung <\/span>kebugaran <\/span>tubuh <\/span>secara <\/span>menyeluruh.<\/span><\/p>\n

Risiko <\/span>Kanker <\/span>dan <\/span>Demensia<\/span><\/strong><\/h2>\n

Sejumlah <\/span>penelitian <\/span>observasional <\/span>menemukan <\/span>hubungan <\/span>antara <\/span>latihan <\/span>kekuatan <\/span>dan <\/span>risiko <\/span>lebih <\/span>rendah <\/span>terhadap <\/span>beberapa <\/span>penyakit <\/span>kronis, <\/span>termasuk <\/span>jenis <\/span>kanker <\/span>tertentu. <\/span>Penelitian <\/span>lain <\/span>juga <\/span>mengaitkan <\/span>aktivitas <\/span>fisik <\/span>dengan <\/span>kesehatan <\/span>otak <\/span>yang <\/span>lebih <\/span>baik.<\/span><\/p>\n

Namun, <\/span>hubungan <\/span>tersebut <\/span>tidak <\/span>otomatis <\/span>membuktikan <\/span>bahwa <\/span>latihan <\/span>beban <\/span>secara <\/span>langsung <\/span>mencegah <\/span>kanker <\/span>atau <\/span>demensia. <\/span>Risiko <\/span>penyakit <\/span>dipengaruhi <\/span>banyak <\/span>faktor, <\/span>mulai <\/span>dari <\/span>usia, <\/span>genetik, <\/span>pola <\/span>makan, <\/span>kebiasaan <\/span>merokok, <\/span>hingga <\/span>kondisi <\/span>kesehatan <\/span>yang <\/span>sudah <\/span>ada.<\/span><\/p>\n

Meski <\/span>demikian, <\/span>latihan <\/span>kekuatan <\/span>tetap <\/span>menjadi <\/span>bagian <\/span>yang <\/span>bermanfaat <\/span>dari <\/span>pola <\/span>hidup <\/span>aktif. <\/span>Aktivitas <\/span>fisik <\/span>secara <\/span>teratur <\/span>membantu <\/span>menjaga <\/span>fungsi <\/span>tubuh, <\/span>mempertahankan <\/span>kemampuan <\/span>bergerak, <\/span>dan <\/span>mendukung <\/span>kesehatan <\/span>metabolik.<\/span><\/p>\n

Tak <\/span>Harus <\/span>Mengangkat <\/span>Beban <\/span>Berat<\/span><\/strong><\/h2>\n

Manfaat <\/span>latihan <\/span>kekuatan <\/span>tidak <\/span>mengharuskan <\/span>seseorang <\/span>berlatih <\/span>seperti <\/span>atlet <\/span>atau <\/span>mengangkat <\/span>beban <\/span>maksimal. <\/span>Latihan <\/span>dapat <\/span>dimulai <\/span>dengan <\/span>gerakan <\/span>sederhana <\/span>menggunakan <\/span>berat <\/span>badan <\/span>sendiri, <\/span>seperti <\/span>squat<\/span><\/span>, <\/span>push-up<\/span><\/span> di <\/span>dinding, <\/span>atau <\/span>berdiri <\/span>dari <\/span>kursi.<\/span><\/p>\n

Dumbbell <\/span>ringan <\/span>dan <\/span>resistance <\/span>band<\/span><\/span> juga <\/span>dapat <\/span>digunakan <\/span>untuk <\/span>menambah <\/span>tantangan. <\/span>Hal <\/span>terpenting <\/span>adalah <\/span>melakukan <\/span>latihan <\/span>secara <\/span>teratur, <\/span>menggunakan <\/span>teknik <\/span>yang <\/span>benar, <\/span>dan <\/span>meningkatkan <\/span>intensitas <\/span>secara <\/span>bertahap <\/span>sesuai <\/span>kemampuan.<\/span><\/p>\n

Bagi <\/span>orang <\/span>dewasa, <\/span>pedoman <\/span>aktivitas <\/span>fisik <\/span>umumnya <\/span>menganjurkan <\/span>latihan <\/span>penguatan <\/span>otot <\/span>setidaknya <\/span>dua <\/span>hari <\/span>dalam <\/span>seminggu, <\/span>disertai <\/span>aktivitas <\/span>aerobik <\/span>secara <\/span>teratur. <\/span>Orang <\/span>dengan <\/span>penyakit <\/span>kronis <\/span>atau <\/span>keterbatasan <\/span>fisik <\/span>dapat <\/span>menyesuaikan <\/span>jenis <\/span>dan <\/span>intensitas <\/span>latihan <\/span>bersama <\/span>tenaga <\/span>kesehatan. (B-3)<\/span><\/p>\n

\u00a0<\/p>\n<\/p><\/div>\n

Ilustrasi.( Andrey Pavlov\/Shutterstock\/The Guardian) LATIHAN\u00a0beban tidak hanya bermanfaat untuk membentuk otot dan meningkatkan kekuatan fisik. Aktivitas ini juga berkaitan dengan kesehatan metabolik, termasuk kemampuan tubuh mengatur gula darah, serta membantu menjaga sejumlah faktor risiko penyakit jantung. Dilansir dari TIME, Kristen Lettenberger, terapis fisik di New York, menjelaskan bahwa peningkatan massa otot dapat membantu tubuh menggunakan […]<\/p>\n","protected":false},"author":2,"featured_media":122042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-122041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/posts\/122041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/comments?post=122041"}],"version-history":[{"count":0,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/posts\/122041\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/media\/122042"}],"wp:attachment":[{"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/media?parent=122041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/categories?post=122041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/faktaberita.info\/index.php\/wp-json\/wp\/v2\/tags?post=122041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}


\n
Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Baca juga :\u00a0Contoh Jadwal Latihan Beban Ideal Seminggu untuk Pemula dan Pro<\/a><\/strong><\/p>\n