{"id":22273,"date":"2025-12-09T02:41:06","date_gmt":"2025-12-09T02:41:06","guid":{"rendered":"https:\/\/asuransireliance.com\/health\/?p=22273"},"modified":"2025-12-12T03:39:44","modified_gmt":"2025-12-12T03:39:44","slug":"denyut-jantung-yang-ideal-saat-berlari","status":"publish","type":"post","link":"https:\/\/asuransireliance.com\/health\/artikel\/denyut-jantung-yang-ideal-saat-berlari\/","title":{"rendered":"Denyut Jantung yang Ideal saat Berlari"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"22273\" class=\"elementor elementor-22273\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-285bce92 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"285bce92\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-63b3f3\" data-id=\"63b3f3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27c9f140 elementor-widget elementor-widget-spacer\" data-id=\"27c9f140\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-168ce482 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"168ce482\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b6e94f8\" data-id=\"7b6e94f8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-663c4b54 elementor-widget elementor-widget-heading\" data-id=\"663c4b54\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Denyut Jantung yang Ideal saat Berlari<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72eabba9 elementor-widget elementor-widget-image\" data-id=\"72eabba9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/asuransireliance.com\/health\/wp-content\/uploads\/2025\/12\/Denyut-Jantung-yang-Ideal-saat-Berlari_.webp\" class=\"attachment-large size-large\" alt=\"Denyut-Jantung-yang-Ideal-saat-Berlari_\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-607624ad elementor-widget elementor-widget-text-editor\" data-id=\"607624ad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>ReliDoc<\/strong> \u2013 Jakarta. Tentu saja, berbagai kalangan masyarakat senang melakukan olahraga lari, baik anak-anak, remaja, hingga orang tua. Penting untuk memahami kondisi kesehatan jantung sebelum memulai latihan, terutama jika berencana mengikuti olahraga berintensitas tinggi, seperti lomba lari. Saat berlari tentunya denyut jantung akan berdegup kencang. Namun berapakah denyut jantung yang ideal saat berlari? Yuk simak selengkapnya pada artikel ini!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74ea40fd elementor-widget elementor-widget-heading\" data-id=\"74ea40fd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Apa itu Denyut Nadi?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50daebf8 elementor-widget elementor-widget-text-editor\" data-id=\"50daebf8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Umumnya, denyut jantung atau denyut nadi Anda diukur dalam detak per menit atau <em>beat per minute<\/em> disingkat menjadi <strong>bpm<\/strong>. Selama latihan kardio seperti lari, detak jantung Anda meningkat. Detak jantung Anda saat berlari dapat menjadi ukuran seberapa keras Anda bekerja.<\/p><p>Saat kecepatan dan kecepatan kerja Anda meningkat, detak jantung Anda juga meningkat. Darah bersirkulasi ke otot Anda sehingga otot bisa mendapatkan oksigen dan nutrisi yang dibutuhkan untuk terus bekerja.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e78280 elementor-widget elementor-widget-heading\" data-id=\"1e78280\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Berapa Rata-Rata Detak Jantung saat Berlari?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67b20dd elementor-widget elementor-widget-text-editor\" data-id=\"67b20dd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Rata-rata detak jantung saat berlari berbeda-beda pada setiap orang. Itu karena hal itu mungkin dipengaruhi oleh:<\/p><ul><li><strong>usia<\/strong><\/li><li><strong>tingkat kebugaran<\/strong>: pelari cenderung memiliki detak jantung istirahat yang lebih rendah dibandingkan orang yang bukan atlet<\/li><li><strong>suhu udara<\/strong>: panas dan kelembapan dapat meningkatkan detak jantung<\/li><li><strong>penggunaan obat<\/strong>: obat-obatan seperti beta blocker dapat memperlambat laju penyakit Anda dan obat tiroid dosis tinggi dapat meningkatkannya<\/li><li><strong>stres<\/strong>: emosi yang timbul dari stres dapat memperlambat atau mempercepat laju stres Anda<\/li><\/ul><p>Kebanyakan pelari berusia 20 hingga 45 tahun ingin berlatih rata-rata antara 100 dan 160 bpm. Namun rata-rata tersebut bergantung pada sejumlah faktor, termasuk detak jantung maksimum dan tingkat kebugaran Anda saat ini. Anda dapat menggunakan rumus dan bagan di bawah ini untuk menentukan rentang detak jantung target Anda.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b31051 elementor-widget elementor-widget-heading\" data-id=\"5b31051\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cara Menentukan Detak Jantung yang Ideal saat Berlari<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96845c6 elementor-widget elementor-widget-text-editor\" data-id=\"96845c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Untuk menentukan detak jantung ideal Anda saat berlari, pertama-tama Anda harus menghitung detak jantung maksimum Anda. Ringkasnya, untuk menghitung detak jantung maksimum Anda, kurangi usia Anda dari 220.<\/p><p>Misalnya, jika Anda berusia 30 tahun, detak jantung maksimum Anda adalah 190. Perlu diingat, ini hanyalah panduan. Denyut jantung maksimum Anda mungkin bervariasi 15 hingga 20 bpm di kedua arah.<\/p><p>Ahli menyarankan, berolahraga dengan target detak jantung 50 hingga 75 persen dari detak jantung maksimum Anda untuk pemula, dan untuk olahraga dengan intensitas sedang. Anda dapat bekerja pada 70 hingga 85 persen detak jantung maksimum Anda selama aktivitas berat. Ikuti tabel di bawah ini sebagai panduan umum. Detak jantung Anda mungkin 15 hingga 20 bpm lebih tinggi atau lebih rendah. Gunakan monitor untuk melacak.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84d68d3 elementor-widget elementor-widget-heading\" data-id=\"84d68d3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bahayakah Bila Detak Jantung Terlalu Tinggi?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ea146b elementor-widget elementor-widget-text-editor\" data-id=\"8ea146b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Jika detak jantung Anda lebih tinggi dari detak jantung maksimum dalam jangka waktu lama, hal ini dapat membahayakan kesehatan Anda. Hal ini terutama berlaku jika Anda baru berolahraga.<\/p><p>Mereka yang terus-menerus melebihi target dan detak jantung maksimum saat bermain memiliki tingkat pemulihan yang buruk setelah berolahraga. Mereka juga meningkatkan risiko kejadian jantung seperti:<\/p><ul><li>aritmia<\/li><li>nyeri dada<\/li><li>tidak nyaman<\/li><\/ul><p>Anda mungkin sebaiknya menurunkan kecepatan ke yang lebih nyaman jika Anda secara konsisten mencapai detak jantung maksimum saat berlari. Berhentilah berolahraga jika Anda merasa pusing, pusing, atau sakit.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-518650fc elementor-widget elementor-widget-text-editor\" data-id=\"518650fc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Memahami detak jantung yang ideal memungkinkan Anda mencapai tujuan kebugaran dengan aman, baik itu membangun otot atau menurunkan berat badan. Ingatlah bahwa jika Anda baru dalam berlari atau berolahraga, Anda harus menargetkan kisaran yang lebih rendah dari zona target Anda (50%) dan secara bertahap meningkatkannya. Pada akhirnya, Anda akan dapat berolahraga dengan nyaman hingga 85% dari detak jantung maksimum Anda.<\/p><p>Bagi peserta Asuransi Reliance, dapat menggunakan Aplikasi <a href=\"https:\/\/asuransireliance.com\/health\/relicare\/\"><strong>ReliCare<\/strong><\/a>\u00a0untuk konsultasi dengan dokter perihal keluhan yang dialami. Nikmati fasilitas <a href=\"https:\/\/asuransireliance.com\/health\/artikel\/manfaat-telemedicine-sebagai-layanan-konsultasi-kesehatan\/\">telemedicine<\/a> <strong>\u201c<\/strong><a href=\"https:\/\/asuransireliance.com\/health\/relidoc\/\"><strong>ReliDoc<\/strong><\/a><strong>\u201d<\/strong> 24\/7 secara gratis di aplikasi <a href=\"https:\/\/asuransireliance.com\/health\/relicare\/\">ReliCare<\/a>. Yuk langsung download aplikasi <a href=\"https:\/\/asuransireliance.com\/health\/relicare\/\">ReliCare<\/a>, kini tersedia di <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.asuransireliance.relihit2021&amp;hl=in&amp;gl=ID\">Google Play<\/a> dan juga <a href=\"https:\/\/apps.apple.com\/id\/app\/relihit-2\/id1550705507\">App Store<\/a>.<\/p><p><strong>ReliCare<\/strong> <em>A Happy and Healthy Lifestyle Community<\/em>, platform digital untuk komunitas gaya hidup sehat dan bahagia.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fb5b9b6 elementor-widget elementor-widget-heading\" data-id=\"3fb5b9b6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sumber Artikel Denyut Jantung yang Ideal saat Berlari<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f655c2 elementor-widget elementor-widget-text-editor\" data-id=\"f655c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Healthline. Akses pada 2025. <em>What\u2019s My Ideal Running Heart Rate?<\/em><br \/>Medicine Net. Akses pada 2025. <em>What Is a Good Heart Rate While Running?<\/em><br \/>Runner\u2019s World. Akses pada 2025. <em>What is a healthy heart rate when running?<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d22ac11 elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-text-editor\" data-id=\"1d22ac11\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Ditinjau oleh: <strong>dr. Teddy H<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18274a76 elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"18274a76\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>Bagikan Artikel Ini<\/b><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fcc23b9 elementor-grid-mobile-3 elementor-share-buttons-mobile--align-center elementor-share-buttons--view-icon-text elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"7fcc23b9\" data-element_type=\"widget\" data-settings=\"{&quot;share_url&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/asuransireliance.com\\\/health\\\/artikel\\\/denyut-jantung-yang-ideal-saat-berlari\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}}\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-grid\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_whatsapp\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-whatsapp\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t\t<span\n\t\t\t\t\t\t\t\t\tclass=\"elementor-screen-only\">Share on whatsapp<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-share-btn__text\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__title\">\n\t\t\t\t\t\t\t\t\t\tWhatsApp\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t\t<span\n\t\t\t\t\t\t\t\t\tclass=\"elementor-screen-only\">Share on facebook<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-share-btn__text\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__title\">\n\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t\t<span\n\t\t\t\t\t\t\t\t\tclass=\"elementor-screen-only\">Share on linkedin<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-share-btn__text\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__title\">\n\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35adf3b0 elementor-widget elementor-widget-spacer\" data-id=\"35adf3b0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Denyut Jantung yang Ideal saat Berlari ReliDoc \u2013 Jakarta. Tentu saja, berbagai kalangan masyarakat senang melakukan olahraga lari, baik anak-anak, remaja, hingga orang tua. Penting untuk memahami kondisi kesehatan jantung sebelum memulai latihan, terutama jika berencana mengikuti olahraga berintensitas tinggi, seperti lomba lari. Saat berlari tentunya denyut jantung akan berdegup kencang. Namun berapakah denyut jantung [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":30590,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Denyut Jantung yang Ideal saat Berlari | ReliDoc<\/title>\r\n<meta name=\"description\" content=\"Saat lari tentunya denyut jantung akan naik. Berapakah denyut jantung yang ideal saat berlari? Yuk simak di sini! 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