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All Journal Pendas : Jurnah Ilmiah Pendidikan Dasar
Muhammad Roisuddin Hasan Siregar
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KONTRIBUSI POLA HIDUP SEHAT TERHADAP KECEPATAN PEMULIHAN SETELAH LATIHAN BERAT Nimrot Manalu; Josman Octo Zwendy Nainggolan; Mhd Shobir Al-Fandi; Muhammad Roisuddin Hasan Siregar; Hamdani Sudapa
Pendas : Jurnal Ilmiah Pendidikan Dasar Vol. 10 No. 03 (2025): Volume 10 No. 03 September 2025 Published
Publisher : Program Studi Pendidikan Guru Sekolah Dasar FKIP Universitas Pasundan

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.23969/jp.v10i03.36511

Abstract

Pola hidup sehat merupakan salah satu faktor kunci yang menentukan efektivitas proses pemulihan setelah melakukan latihan fisik berat. Pemulihan yang optimal tidak hanya bergantung pada istirahat pasif, tetapi juga pada keseimbangan nutrisi, hidrasi, kualitas tidur, serta kondisi psikologis individu. Penelitian ini bertujuan untuk mengkaji kontribusi pola hidup sehat terhadap percepatan pemulihan pasca-latihan melalui pendekatan studi literatur dari berbagai sumber ilmiah yang relevan. Hasil kajian menunjukkan bahwa asupan nutrisi yang seimbang berperan dalam mempercepat sintesis protein, memperbaiki jaringan otot, serta memulihkan cadangan energi. Hidrasi yang optimal terbukti menjaga homeostasis cairan tubuh, memperlancar transportasi oksigen dan nutrisi, serta menurunkan kelelahan otot. Tidur berkualitas memberikan peran penting sebagai mekanisme pemulihan alami melalui pelepasan hormon pertumbuhan, perbaikan jaringan, dan stabilisasi metabolisme. Selain itu, kondisi psikologis seperti stres memiliki dampak besar terhadap pemulihan karena memengaruhi sistem hormonal dan saraf otonom yang berperan dalam adaptasi tubuh terhadap latihan. Sebaliknya, ketidakseimbangan pola hidup seperti kurang tidur, asupan gizi rendah, dan stres berlebihan memperlambat pemulihan serta meningkatkan risiko cedera dan maladaptasi tubuh. Dengan demikian, pola hidup sehat terbukti mempunyai kontribusi signifikan dalam mempercepat pemulihan setelah latihan dan perlu diterapkan secara konsisten oleh individu maupun atlet untuk mencapai performa fisik yang optimal.
PENGARUH LATIHAN PERNAFASAN TERHADAP KETERAMPILAN RENANG Ahmad Syabaruddin; Ketaren, Maulana Akhmad Shah; Habib Alfadli Nasution; Muhammad Roisuddin Hasan Siregar; M. Alfizar Zaki
Pendas : Jurnal Ilmiah Pendidikan Dasar Vol. 11 No. 2 (2026): Volume 11 No. 02, Juni 2026.
Publisher : Program Studi Pendidikan Guru Sekolah Dasar FKIP Universitas Pasundan

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.23969/jp.v11i2.54506

Abstract

Breathing exercises are one of the training methods that play an important role in improving physiological abilities and swimming skills. The purpose of this study was to analyze and summarize various national research findings regarding the effect of breathing exercises on swimming skills. The method used was a literature review by examining  national journal articles published between 2021 and 2026. The articles were obtained through searches on Google Scholar, Garuda, and various institutional repositories using keywords related to breathing exercises and swimming skills. The analysis was conducted descriptively and qualitatively using a content analysis technique. The results of the review indicate that breathing exercises have a positive impact on improving vital lung capacity, cardiorespiratory endurance, oxygen utilization efficiency, body buoyancy control, as well as movement coordination and breathing patterns during swimming. In addition, breathing exercises have been shown to reduce anxiety in the water, increase stroke efficiency, improve body position, and support enhancements in swimming speed and endurance across various swimming styles. Commonly used breathing training methods include diaphragmatic breathing, pursed-lip breathing, hypoxic training, and pranayama-based breathing exercises. Based on the synthesis of the literature, it can be concluded that breathing exercises are an effective, safe, and economical training strategy for improving swimming skills and performance. Therefore, breathing exercises are recommended to be integrated into swimming education and training programs for both beginners and competitive athletes.
Co-Authors Ahmad Syabaruddin Habib Alfadli Nasution Hamdani Sudapa Josman Octo Zwendy Nainggolan Ketaren, Maulana Akhmad Shah M. Alfizar Zaki Mhd Shobir Al-Fandi Nimrot Manalu