Di artikel ini, kita akan membahas tentang waktu yang paling tepat untuk berolahraga. Menurutmu, mana yang paling ideal, olahraga saat pagi atau sore hari? Lalu, bagaimana jika sedang berpuasa? Kita cari tau di artikel ini, yuk!
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Sebagai pelajar yang tugasnya belajar untuk meraih cita-cita, kita juga bertanggung jawab untuk menjaga kesehatan, guys! Salah satunya dengan rutin berolahraga.
Nah, siapa di antara kamu yang senang berolahraga, nih? Bagi yang suka olahraga, kamu cenderung olahraganya di saat pagi atau sore hari?
Tunggu dulu, emangnya beda ya manfaat antara olahraga pas pagi, dengan pas sore?
Tentunya ada dong! Pemilihan waktu ini juga berkaitan dengan tipe masing-masing orang. Ada yang lebih enerjik memulai hari saat pagi (early bird) dan juga ada yang lebih nyaman ngalong sampai larut malam (night owl).
Tapi dari segi kesehatan dan dampaknya ke tubuh kita, bedanya gimana ya? Yuk kita bahas secara lengkap satu persatu manfaat olahraga pagi dan sore hari!
Manfaat Olahraga Saat Pagi
Pertama, kita bahas mulai dari olahraga pagi. Kalau dari hitung-hitungannya, ada jauh lebih banyak keunggulan yang kamu dapatkan saat berolahraga pada pagi hari.
1. Bisa menaikkan mood seharian
Hal yang pertama kali kamu kerjakan bisa jadi menentukan mood-mu seharian. Jika kamu memilih untuk berolahraga saat matahari baru terbit, kamu bakal dapat keuntungan berupa endorfin yang bisa naikin mood beraktivitas seharian.
Selain itu, kamu juga bakal ngerasain badan jadi terasa lebih segar untuk melanjutkan aktivitasmu yang lain. Kalau udah jadi semangat, dijamin nggak bakal ngantuk dan bisa lebih fokus saat belajar atau mengerjakan kegiatanmu.
2. Punya banyak waktu luang di sore hari
Keuntungan lainnya, karena kamu sudah olahraga pas pagi, tentu saja kamu bisa punya waktu luang pas sore hari. Kamu bisa milih ingin santai-santai dulu setelah seharian belajar, membaca buku, atau mungkin lanjutin film series favoritmu!
Buat kamu yang suka berkegiatan di sekolah, baik ekstrakurikuler atau kumpul-kumpul hobi bareng teman, udah pasti bakal bisa punya waktu luang, nih pas sore hari. Olahraga tetap lancar, belajar jadi fokus, hobi juga tetap bisa jalan!
3. Cocok untuk program diet
Kamu punya niatan untuk mulai program diet dan menurunkan berat badan? Olahraga saat pagi hari sangat cocok untukmu! Ketika kamu memulai pagi dengan lari-lari pagi atau sepedaan cantik memutari komplek, akan ada manfaat berupa peningkatan pada metabolisme kamu.
Efeknya adalah, kamu bakal lebih energik sepanjang hari, dan cenderung bakal lebih banyak membakar kalori melalui aktivitasmu. Berolahraga pagi hari, juga disarankan untuk kamu lakukan sebelum sarapan, ya!
Karena saat kamu melakukan aktivitas fisik dengan perut kosong, kamu bisa membakar lebih banyak lemak. Menurut sebuah studi kesehatan, berolahraga di pagi hari sebelum sarapan, dapat meningkatkan metabolisme postprandial, sehingga kamu bisa membakar hingga 20 persen lebih banyak lemak tubuh saat berolahraga dengan perut kosong.
Tapi-tapi, kalau kamu tipenya yang gak bisa olahraga dengan perut kosong, jangan terlalu dipaksa ya, guys. Kamu bisa sarapan ringan lebih dulu, dan kasih jeda waktu sebelum kamu mulai olahraga paginya!
4. Baik untuk kualitas tidur
Alasan lain kenapa lebih disarankan berolahraga di pagi hari? Simpelnya karena ketika kamu memilih untuk olahraga waktu sore, fungsi tubuh dan fisikmu akan meningkat mendekati waktu istirahat di malam hari.
Saat berolahraga, respon yang diberikan oleh badanmu antara lain peningkatan detak jantung, dan suhu tubuh. Saat hal tersebut terjadi, tubuhmu memerlukan waktu lagi untuk relaksasi dan pendinginan.
Kalau di sore hari badanmu kondisinya masih terlalu aktif, akan berakibat pada kualitas tidur dan kamu akan sulit untuk tidur tepat waktu. Ujung-ujungnya, jadi begadang hingga larut malam, dan bangun pagi jadi lesu.
Baca Juga: 5 Olahraga Ekstrem Kekinian yang Bisa Kamu Coba! Tertarik?
Manfaat Olahraga Saat Sore
Setelah tadi kita sudah tau banyak manfaat olahraga saat pagi, bukan berarti olahraga saat sore tidak disarankan ya. Yuk kita bahas juga alasan kenapa sore hari adalah waktu yang tepat untuk berolahraga!
1. Lebih kecil kemungkinan mengalami cedera
Kamu khawatir bisa keseleo atau bakal nge-drop sehabis olahraga? Memilih untuk berolahraga saat sore adalah solusinya. Berdasarkan penelitian dari sebuah studi, dipaparkan bahwa kemampuan tubuh manusia, pada umumnya mengalami puncak kemampuannya pada sore hari.
Selain itu, fungsi dan kekuatan otot juga sedang dalam tahap optimal, dan aktivitas enzim, bisa meningkatkan daya tahan saat sedang berolahraga. Dengan kesiapan tubuhmu yang sudah optimal, kemungkinan terjadinya cedera pada otot dan sendi akan lebih kecil, guys!
2. Jadwal yang efektif untuk berolahraga
Saat sore hari, bisa dikatakan kondisi badanmu berada pada titik terbaiknya untuk berolahraga. Berdasarkan jurnal pada sumber yang sama, tepatnya saat jam 2 siang hingga jam 6 sore, suhu tubuh akan berada pada titik yang tinggi dan “lebih siap”, untuk jogging, atau memainkan olahraga favoritmu.
Saat tubuhmu telah siap, maka hasil olahraganya akan lebih efektif untuk kebugaran dan kamu tidak merasakan lelah yang berlebihan.
3. Cocok untuk olahraga berat dan intensitas tinggi
Tahukah kamu, diluar dari kondisi fisik yang lebih optimal saat sore hari, kondisi tubuh juga cenderung mampu bereaksi dengan cepat. Pada kondisi tersebut, badanmu akan oke-oke saja untuk latihan dengan intensitas tinggi.
Misalnya kamu ingin melatih kecepatan lari dengan latihan sprint, melatih otot dan tekanan darahmu dengan sit up, push up, maupun aerobik. Saat sore hari, ritme detak jantung dan tekanan darah juga tergolong rendah ke normal, sehingga akan lebih aman untuk kondisi organ dalam yang tidak bekerja terlalu keras.
Kurang lebih itulah manfaat yang bisa kamu dapatkan, ketika memutuskan untuk berolahraga saat sore hari. Hmmm gimana? Tertarik untuk lari-lari pagi saat udara masih segar, atau waktu sore pas jingga langit senja sedang cantik-cantiknya?
Baca Juga: Pakai Masker Saat Berolahraga, Benarkah Bikin Bahaya?
Tips Berolahraga saat Puasa
Nah, memasuki bulan ramadan, bagi umat muslim tentunya mengalami perubahan gaya hidup, ‘kan? Mulai dari jam tidur, aktivitas sehari-hari, juga termasuk jadwal olahraga. Nah, buat kamu yang saat ini menjalankan ibadah puasa, olahraganya berubah jadwal, atau jadi sama sekali nggak jalan lagi nih? Hehe…
Pastinya, diusahakan untuk selalu menyempatkan aktivitas fisik ya guys! Biar badan selalu bugar, imun jadi kuat, dan tidak mudah sakit. Khusus kamu yang mungkin bingung nyari-nyari waktu yang pas buat berolahraga, bisa cek tips berikut ini ya:
1. Rekomendasi Waktu Olahraga
- Menjelang buka puasa
- Hindari olahraga di luar ruangan saat matahari terik agar tidak dehidrasi
- Lakukan olahraga ringan setelah sahur
- Lakukan olahraga berat setelah tarawih atau setidaknya 1 jam setelah berbuka puasa
2. Intensitas dan Durasi Olahraga
Intensitas yang paling ideal untuk kamu terapkan saat berolahraga, yakni selama 30 menit. Kemudian jaga rutinitasnya setidaknya kamu berolahraga 2-3 kali dalam seminggu.
3. Asupan Nutrisi saat Buka Puasa dan Sahur
Makanan dan asupan nutrisi juga sangat penting! Konsumsi makanan yang mengandung karbohidrat kompleks, dan makanan juga berprotein. Tidak lupa juga, pastikan kebutuhan air putih kamu tercukupi ya. Ingat! minimal 2 liter per hari 🙂
4. Perhatikan Kondisi Tubuh
Penting juga untuk tidak memaksakan diri, guys. Bila sudah mulai terasa lemas, gemetar, pusing, mata berkunang-kunang, tubuh sempoyongan, dan keringat dingin, segera beristirahat dan hentikan kegiatan olahraga. Santai saja, besok masih bisa dilanjutkan ya 🙂
Baca Juga: Kenapa Mulut Bau Tak Sedap Saat Puasa? Ini Penyebabnya!
Itulah tadi pembahasan mengenai waktu yang tepat untuk berolahraga. Kamu tim yang mana nih, tim olahraga pagi, atau sore? Terlepas dari siang atau sore, yang terpenting adalah, tetap rutin olahraga, ya guys!
Selain bisa menyehatkan badan, meningkatkan imunitas, kamu juga akan lebih bugar dan tidak mudah kelelahan. Kalau fisik prima, bisa lebih banyak belajar dan tingkatkan nilai sekolahmu.
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Jangan lupa juga, selain melatih kekuatan fisik, bisa banget nih melatih pemahamanmu pada materi sekolah dengan mengikuti tryout di ruanguji! Ada ribuan bank soal dan tryout PTS, PAS, dan UTBK sebagai materi latihan mu!
Soal di ruanguji juga dilengkapi dengan pembahasan yang lengkap serta mudah untuk dipahami. Yuk cobain sekarang dengan klik tombol dibawah ini!
Referensi:
Gonzalez JT, Veasey RC, Rumbold PL, Stevenson EJ. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. Br J Nutr. 2013 Aug;110 [Daring] Tautan: https://pubmed.ncbi.nlm.nih.gov/23340006/ (Diakses 18 April 2022)
Racinais S. Different effects of heat exposure upon exercise performance in the morning and afternoon. Scand J Med Sci Sports. 2010 Oct;20 Suppl 3:80 [Daring] Tautan: https://pubmed.ncbi.nlm.nih.gov/21029194/ (Diakses 18 April 2022)
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<h1 class="content-title">
Olahraga Pagi vs Sore Hari, Mana Yang Lebih Baik? </h1>
<div class="content-meta">
<p class="content-author"><a href="https://www.ruangguru.com/blog/author/leo-bisma" class="">Leo Bisma</a> </p>
<p class="content-info"><span>June 17, 2025 • </span> <span>7 minutes read</span></p>
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<p style="text-align: justify;"><img decoding="async" class="aligncenter" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/Fakta%20Seru%20-%20olahraga%20oagi%20vs%20sore-01.jpg" alt="Waktu yang tepat untuk berolahraga" width="820" /></p>
<blockquote>
<p style="text-align: center;"><em>Di artikel ini, kita akan membahas tentang waktu yang paling tepat untuk berolahraga. Menurutmu, mana yang paling ideal, olahraga saat pagi atau sore hari? Lalu, bagaimana jika sedang berpuasa? Kita cari tau di artikel ini, yuk!</em></p>
</blockquote>
<p style="text-align: center;">—</p>
<p> </p>
<p style="text-align: justify;">Sebagai pelajar yang tugasnya belajar untuk meraih cita-cita, kita juga bertanggung jawab untuk menjaga kesehatan, guys! Salah satunya dengan rutin berolahraga.</p>
<p style="text-align: justify;">Nah, siapa di antara kamu yang senang berolahraga, nih? Bagi yang suka olahraga, kamu cenderung olahraganya di saat pagi atau sore hari?</p>
<p style="text-align: justify;">Tunggu dulu, emangnya beda ya manfaat antara olahraga pas pagi, dengan pas sore?</p>
<p style="text-align: justify;">Tentunya ada dong! Pemilihan waktu ini juga berkaitan dengan tipe masing-masing orang. Ada yang lebih enerjik memulai hari saat pagi (<em><strong><a href="https://www.ruangguru.com/blog/early-bird-vs-night-owl">early bird</a></strong></em>) dan juga ada yang lebih nyaman ngalong sampai larut malam (<em>night owl</em>).</p>
<p style="text-align: justify;">Tapi dari segi kesehatan dan dampaknya ke tubuh kita, bedanya gimana ya? Yuk kita bahas secara lengkap satu persatu manfaat olahraga pagi dan sore hari!</p>
<p> </p>
<h2 style="text-align: justify;"><span style="font-size: 18pt;">Manfaat Olahraga Saat Pagi</span></h2>
<p style="text-align: justify;">Pertama, kita bahas mulai dari olahraga pagi. Kalau dari hitung-hitungannya, ada jauh lebih banyak keunggulan yang kamu dapatkan saat berolahraga pada pagi hari.</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">1. Bisa menaikkan mood seharian</span></h3>
<p style="text-align: justify;">Hal yang pertama kali kamu kerjakan bisa jadi menentukan <em>mood</em>-mu seharian. Jika kamu memilih untuk berolahraga saat matahari baru terbit, kamu bakal dapat keuntungan berupa <strong>endorfin</strong> yang bisa naikin mood beraktivitas seharian.</p>
<p style="text-align: justify;">Selain itu, kamu juga bakal ngerasain badan jadi terasa lebih segar untuk melanjutkan aktivitasmu yang lain. Kalau udah jadi semangat, dijamin nggak bakal ngantuk dan bisa <strong><a href="/blog/7-tips-agar-kamu-lebih-konsentrasi-dalam-belajar" rel="noopener">lebih fokus saat belajar</a></strong> atau mengerjakan kegiatanmu.</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">2. Punya banyak waktu luang di sore hari</span></h3>
<p style="text-align: justify;">Keuntungan lainnya, karena kamu sudah olahraga pas pagi, tentu saja kamu bisa <strong>punya waktu luang pas sore hari</strong>. Kamu bisa milih ingin santai-santai dulu setelah seharian belajar, membaca buku, atau mungkin lanjutin film series favoritmu!</p>
<p style="text-align: justify;">Buat kamu yang suka berkegiatan di sekolah, baik ekstrakurikuler atau kumpul-kumpul hobi bareng teman, udah pasti bakal bisa punya waktu luang, nih pas sore hari. Olahraga tetap lancar, belajar jadi fokus, hobi juga tetap bisa jalan!</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">3. Cocok untuk program diet</span></h3>
<p style="text-align: justify;">Kamu punya niatan untuk mulai program diet dan menurunkan berat badan? Olahraga saat pagi hari sangat cocok untukmu! Ketika kamu memulai pagi dengan lari-lari pagi atau sepedaan cantik memutari komplek, akan ada manfaat berupa <strong>peningkatan pada metabolisme</strong> kamu.</p>
<p style="text-align: justify;">Efeknya adalah, kamu bakal <strong>lebih energik sepanjang hari</strong>, dan cenderung bakal <strong>lebih banyak membakar kalori</strong> melalui aktivitasmu. Berolahraga pagi hari, juga disarankan untuk kamu lakukan sebelum sarapan, ya!</p>
<p style="text-align: justify;">Karena saat kamu melakukan aktivitas fisik dengan perut kosong, kamu bisa membakar lebih banyak lemak. Menurut sebuah <strong><a href="https://pubmed.ncbi.nlm.nih.gov/23340006/" target="_blank" rel="nofollow noopener">studi kesehatan</a></strong>, berolahraga di pagi hari sebelum sarapan, dapat meningkatkan metabolisme postprandial, sehingga kamu bisa membakar hingga 20 persen lebih banyak lemak tubuh saat berolahraga dengan perut kosong.</p>
<p style="text-align: justify;">Tapi-tapi, kalau kamu tipenya yang gak bisa olahraga dengan perut kosong, jangan terlalu dipaksa ya, guys. Kamu bisa sarapan ringan lebih dulu, dan kasih jeda waktu sebelum kamu mulai olahraga paginya!</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">4. Baik untuk kualitas tidur</span></h3>
<p style="text-align: justify;">Alasan lain kenapa lebih disarankan berolahraga di pagi hari? Simpelnya karena ketika kamu memilih untuk olahraga waktu sore, fungsi tubuh dan fisikmu akan meningkat mendekati waktu istirahat di malam hari.</p>
<p style="text-align: justify;">Saat berolahraga, respon yang diberikan oleh badanmu antara lain peningkatan detak jantung, dan suhu tubuh. Saat hal tersebut terjadi, tubuhmu memerlukan waktu lagi untuk relaksasi dan pendinginan.</p>
<p style="text-align: justify;">Kalau di sore hari badanmu kondisinya masih terlalu aktif, akan berakibat pada kualitas tidur dan kamu akan sulit untuk tidur tepat waktu. Ujung-ujungnya, jadi begadang hingga larut malam, dan bangun pagi jadi lesu.</p>
<p style="text-align: justify;"><strong>Baca Juga: <a href="/blog/5-olahraga-ekstrem-kekinian" rel="noopener">5 Olahraga Ekstrem Kekinian yang Bisa Kamu Coba! Tertarik?</a></strong></p>
<p style="text-align: justify;"><img decoding="async" class="aligncenter" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/Fakta%20Seru%20-%20olahraga%20oagi%20vs%20sore-04.jpg" alt="Manfaat olahraga pagi dan sore hari" width="600" /></p>
<p> </p>
<h2 style="text-align: justify;"><span style="font-size: 18pt;">Manfaat Olahraga Saat Sore</span></h2>
<p style="text-align: justify;">Setelah tadi kita sudah tau banyak manfaat olahraga saat pagi, bukan berarti olahraga saat sore tidak disarankan ya. Yuk kita bahas juga alasan kenapa sore hari adalah waktu yang tepat untuk berolahraga!</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">1. Lebih kecil kemungkinan mengalami cedera</span></h3>
<p style="text-align: justify;">Kamu khawatir bisa keseleo atau bakal nge-drop sehabis olahraga? Memilih untuk berolahraga saat sore adalah solusinya. Berdasarkan penelitian dari <strong><a href="https://pubmed.ncbi.nlm.nih.gov/21029194/" target="_blank" rel="nofollow noopener">sebuah studi</a></strong>, dipaparkan bahwa <strong>kemampuan tubuh manusia</strong>, pada umumnya mengalami <strong>puncak kemampuannya pada sore hari</strong>.</p>
<p style="text-align: justify;">Selain itu, fungsi dan kekuatan otot juga sedang dalam tahap optimal, dan aktivitas enzim, bisa meningkatkan daya tahan saat sedang berolahraga. Dengan kesiapan tubuhmu yang sudah optimal, kemungkinan terjadinya cedera pada otot dan sendi akan lebih kecil, guys!</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">2. Jadwal yang efektif untuk berolahraga</span></h3>
<p style="text-align: justify;">Saat sore hari, bisa dikatakan <strong>kondisi badanmu berada pada titik terbaiknya untuk berolahraga</strong>. Berdasarkan jurnal pada sumber yang sama, tepatnya saat jam 2 siang hingga jam 6 sore, suhu tubuh akan berada pada titik yang tinggi dan “lebih siap”, untuk jogging, atau memainkan olahraga favoritmu.</p>
<p style="text-align: justify;">Saat tubuhmu telah siap, maka hasil olahraganya akan lebih efektif untuk kebugaran dan kamu tidak merasakan lelah yang berlebihan.</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">3. Cocok untuk olahraga berat dan intensitas tinggi</span></h3>
<p style="text-align: justify;">Tahukah kamu, diluar dari kondisi fisik yang lebih optimal saat sore hari, <strong>kondisi tubuh juga cenderung mampu bereaksi dengan cepat</strong>. Pada kondisi tersebut, badanmu akan oke-oke saja untuk latihan dengan intensitas tinggi.</p>
<p style="text-align: justify;">Misalnya kamu ingin melatih kecepatan lari dengan latihan sprint, melatih otot dan tekanan darahmu dengan sit up, push up, maupun aerobik. Saat sore hari, ritme detak jantung dan tekanan darah juga tergolong rendah ke normal, sehingga akan lebih aman untuk kondisi organ dalam yang tidak bekerja terlalu keras.</p>
<p style="text-align: justify;">Kurang lebih itulah manfaat yang bisa kamu dapatkan, ketika memutuskan untuk berolahraga saat sore hari. Hmmm gimana? Tertarik untuk lari-lari pagi saat udara masih segar, atau waktu sore pas jingga langit senja sedang cantik-cantiknya?</p>
<p style="text-align: justify;"><strong>Baca Juga: <a href="https://www.ruangguru.com/blog/pakai-masker-saat-berolahraga">Pakai Masker Saat Berolahraga, Benarkah Bikin Bahaya?</a></strong></p>
<p> </p>
<h2 style="text-align: justify;"><span style="font-size: 18pt;">Tips Berolahraga saat Puasa</span></h2>
<p style="text-align: justify;">Nah, memasuki bulan ramadan, bagi umat muslim tentunya mengalami perubahan gaya hidup, ‘kan? Mulai dari jam tidur, aktivitas sehari-hari, juga termasuk jadwal olahraga. Nah, buat kamu yang saat ini menjalankan ibadah puasa, olahraganya berubah jadwal, atau jadi sama sekali nggak jalan lagi nih? Hehe…</p>
<p style="text-align: justify;">Pastinya, diusahakan untuk selalu menyempatkan aktivitas fisik ya guys! Biar badan selalu bugar, imun jadi kuat, dan tidak mudah sakit. Khusus kamu yang mungkin bingung nyari-nyari waktu yang pas buat berolahraga, bisa cek tips berikut ini ya:</p>
<p style="text-align: justify;"><img decoding="async" class="aligncenter" src="https://cdn-web.ruangguru.com/landing-pages/assets/hs/Fakta%20Seru%20-%20olahraga%20oagi%20vs%20sore-03.jpg" alt="Tips olahraga saat puasa" width="600" /></p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">1. Rekomendasi Waktu Olahraga</span></h3>
<ul style="text-align: justify;">
<li aria-level="1">Menjelang buka puasa</li>
<li aria-level="1">Hindari olahraga di luar ruangan saat matahari terik agar tidak dehidrasi</li>
<li aria-level="1">Lakukan olahraga ringan setelah sahur</li>
<li aria-level="1">Lakukan olahraga berat setelah tarawih atau setidaknya 1 jam setelah berbuka puasa</li>
</ul>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">2. Intensitas dan Durasi Olahraga</span></h3>
<p style="text-align: justify;">Intensitas yang paling ideal untuk kamu terapkan saat berolahraga, yakni selama 30 menit. Kemudian jaga rutinitasnya setidaknya kamu berolahraga 2-3 kali dalam seminggu.</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">3. Asupan Nutrisi saat Buka Puasa dan Sahur</span></h3>
<p style="text-align: justify;">Makanan dan asupan nutrisi juga sangat penting! Konsumsi makanan yang mengandung karbohidrat kompleks, dan makanan juga berprotein. Tidak lupa juga, pastikan kebutuhan air putih kamu tercukupi ya. Ingat! minimal 2 liter per hari 🙂</p>
<p> </p>
<h3 style="text-align: justify;"><span style="font-size: 14pt;">4. Perhatikan Kondisi Tubuh</span></h3>
<p style="text-align: justify;">Penting juga untuk tidak memaksakan diri, guys. Bila sudah mulai terasa lemas, gemetar, pusing, mata berkunang-kunang, tubuh sempoyongan, dan keringat dingin, segera beristirahat dan hentikan kegiatan olahraga. Santai saja, besok masih bisa dilanjutkan ya 🙂</p>
<p style="text-align: justify;"><strong>Baca Juga: <a href="/blog/alasan-kenapa-mulut-bau-tak-sedap-saat-puasa" rel="noopener">Kenapa Mulut Bau Tak Sedap Saat Puasa? Ini Penyebabnya!</a></strong></p>
<p style="text-align: justify;">Itulah tadi pembahasan mengenai waktu yang tepat untuk berolahraga. Kamu tim yang mana nih, tim olahraga pagi, atau sore? Terlepas dari siang atau sore, yang terpenting adalah, tetap rutin olahraga, ya guys!</p>
<p style="text-align: justify;">Selain bisa menyehatkan badan, meningkatkan imunitas, kamu juga akan lebih bugar dan tidak mudah kelelahan. Kalau fisik prima, bisa lebih banyak belajar dan tingkatkan nilai sekolahmu.</p>
<p style="text-align: center;">—</p>
<p style="text-align: justify;">Jangan lupa juga, selain melatih kekuatan fisik, bisa banget nih melatih pemahamanmu pada materi sekolah dengan mengikuti tryout di <strong><a href="https://www.ruangguru.com/ruanguji">ruanguji</a></strong>! Ada ribuan bank soal dan tryout PTS, PAS, dan UTBK sebagai materi latihan mu!</p>
<p style="text-align: justify;">Soal di ruanguji juga dilengkapi dengan pembahasan yang lengkap serta mudah untuk dipahami. Yuk cobain sekarang dengan klik tombol dibawah ini!</p>
<p style="text-align: justify;"><a href="https://www.ruangguru.com/ruanguji" target="_blank" rel="noopener"><img decoding="async" src="https://cdn-web.ruangguru.com/landing-pages/assets/cta/4d67385e-8dfc-4cd3-8931-2ec9d1ca1c6d.jpeg" alt="IDN CTA Blog ruanguji Ruangguru" /></a></p>
<p style="text-align: justify;"><strong>Referensi:</strong></p>
<p style="text-align: left;">Gonzalez JT, Veasey RC, Rumbold PL, Stevenson EJ. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. Br J Nutr. 2013 Aug;110 [Daring] Tautan: https://pubmed.ncbi.nlm.nih.gov/23340006/ (Diakses 18 April 2022)</p>
<p style="text-align: left;">Racinais S. Different effects of heat exposure upon exercise performance in the morning and afternoon. Scand J Med Sci Sports. 2010 Oct;20 Suppl 3:80 [Daring] Tautan: https://pubmed.ncbi.nlm.nih.gov/21029194/ (Diakses 18 April 2022)</p>
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<div class="d-lg-none text-center">
<nav class="footer-menu social">
<p class="title">Ikuti Kami</p>
<a target="_blank" href="https://www.instagram.com/ruangguru/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/instagram.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/instagram.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/instagram.png" loading="lazy" alt="Logo Instagram Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.facebook.com/ruanggurucom/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/facebook.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/facebook.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/facebook.png" loading="lazy" alt="Logo Facebook Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://twitter.com/ruangguru/">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/twitter.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/twitter.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/twitter.png" loading=" lazy" alt="Logo Twitter Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.youtube.com/ruangguru">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/youtube.png?height=60&convert=webp" type="image/webp">
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<img src="https://cdn-web-2.ruangguru.com/static/youtube.png" loading=" lazy" alt="Logo Youtube Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.linkedin.com/company/ruangguru-com">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/linkedin.png?height=60&convert=webp" type="image/webp">
<source srcset="https://cdn-web-2.ruangguru.com/static/linkedin.png?height=60" type="image/png">
<img src="https://cdn-web-2.ruangguru.com/static/linkedin.png" loading=" lazy" alt="Logo LinkedIn Footer" width="32px" height="32px" />
</picture>
</a>
<a target="_blank" href="https://www.tiktok.com/@ruangguru">
<picture>
<source srcset="https://cdn-web-2.ruangguru.com/static/tiktok.png?height=60&convert=webp" type="image/webp">
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<img src="https://cdn-web-2.ruangguru.com/static/tiktok.png" loading=" lazy" alt="Logo TikTok Footer" width="32px" height="32px" />
</picture>
</a>
</nav>
</div>
<p class="footer-copyright">
© 2026 All Rights Reserved PT. Ruang Raya Indonesia
</p>
</div>
<style>
.bantuan-container {
position: relative;
}
.bantuan-element {
position: fixed;
z-index: 999;
display: flex;
align-items: flex-end;
justify-content: flex-end;
cursor: pointer;
transition: all 0.6s ease;
}
.bantuan-top {
bottom: 11rem;
right: 2rem;
}
.bantuan-bottom {
bottom: 2rem;
right: 2rem;
}
.bantuan-top-2 {
bottom: 15rem;
right: 2rem;
}
.bantuan-top-3 {
bottom: 19rem;
right: 2rem;
}
.bantuan-bottom-2 {
bottom: 5rem;
right: 2rem;
}
.bantuan-bottom-3 {
bottom: 8rem;
right: 2rem;
}
@media (min-width: 768px) {
.bantuan-element img {
width: auto;
transition: all 0.4s ease;
}
.bantuan-top img {
width: 140px;
}
.bantuan-bottom img {
width: 140px;
}
.bantuan-top-2 img,
.bantuan-top-3 img {
width: 140px;
}
.bantuan-bottom-2 img,
.bantuan-bottom-3 img {
width: 140px;
}
.bantuan-element.clicked {
bottom: 9rem;
right: 2.5rem;
}
.bantuan-element.clicked img {
width: auto;
height: 64px;
}
}
@media (max-width: 767px) {
.bantuan-top {
bottom: 8rem;
right: 1rem;
align-items: center;
}
.bantuan-bottom {
bottom: 2rem;
right: 1.25rem;
align-items: center;
}
.bantuan-top-2 {
bottom: 12rem;
right: 1rem;
align-items: center;
}
.bantuan-top-3 {
bottom: 16rem;
right: 1rem;
align-items: center;
}
.bantuan-bottom-2 {
bottom: 5rem;
right: 1.25rem;
align-items: center;
}
.bantuan-bottom-3 {
bottom: 8rem;
right: 1.25rem;
align-items: center;
}
.bantuan-element img {
width: auto;
}
.bantuan-top img,
.bantuan-top-2 img,
.bantuan-top-3 img {
width: 96px;
}
.bantuan-bottom img,
.bantuan-bottom-2 img,
.bantuan-bottom-3 img {
width: 96px;
}
}
.bantuan-element:hover {
transform: scale(1.05);
}
.bantuan-element img {
max-width: 100%;
height: auto;
}
</style>
<div id="bantuan-divs-container" style="position: relative" data-product="ruangguru" data-table="rg_floating_icon"></div>
<script>
class FloatingDivsComponent {
constructor(product = 'ruangguru', table = 'rg_floating_icon') {
this.container = document.getElementById('bantuan-divs-container');
this.floatingElements = [];
this.product = product;
this.table = table;
// Configuration
this.config = {
baseApiUrl: 'https://gw.ruangguru.com/api/v3/rdb/p_ddgy8hjx5dxsqx/rg_banner/views/',
apiKey: 'vLyK3dJrDBRmOwueX2OJXibMkgsUbBk0WS4ua2p1',
maxElements: 2,
zIndexBase: 100,
};
// Build dynamic API URL based on table parameter
this.config.apiUrl = this.buildApiUrl();
this.init();
}
buildApiUrl() {
const baseUrl = this.config.baseApiUrl;
const tableName = this.table || 'rg_floating_icon';
const queryParams =
'offset=0&limit=99999&sort=rankPosition&where=(type,eq,floating)~and(showIn,anyof,blog)~and(hide,is,false)~and(product,eq,' +
this.product +
')&nested%5Bcta%5D%5Bfields%5D=Id,name,ctaId,imageUrl,ctaLink,targetUrl';
return `${baseUrl}${tableName}?${queryParams}`;
}
async init() {
try {
await this.fetchFloatingElements();
this.renderFloatingElements();
} catch (error) {
console.error('Failed to initialize floating divs component:', error);
}
}
async fetchFloatingElements() {
try {
const options = {
method: 'GET',
headers: {
'xc-token': this.config.apiKey || 'vLyK3dJrDBRmOwueX2OJXibMkgsUbBk0WS4ua2p1',
},
};
const urlNoco = this.config.apiUrl;
const response = await fetch(urlNoco, options);
if (!response.ok) {
throw new Error(`HTTP error! status: ${response.status}`);
}
const data = await response.json();
this.floatingElements = this.processApiResponse(data);
} catch (error) {
console.error('Error fetching floating elements:', error);
throw error;
}
}
processApiResponse(data) {
if (!data || !data.list || !Array.isArray(data.list)) {
return [];
}
console.log(data.list);
// Ensure we only get maximum 2 elements
const limitedElements = data.list.slice(0, this.config.maxElements);
return limitedElements;
}
renderFloatingElements() {
if (!this.container || this.floatingElements.length === 0) {
return;
}
// Additional safeguard: ensure we never render more than maxElements
const elementsToRender = this.floatingElements.slice(0, this.config.maxElements);
// Clean up existing elements and their event listeners
this.cleanupExistingElements();
// Clear existing content
this.container.innerHTML = '';
elementsToRender.forEach((element, index) => {
const floatingDiv = this.createFloatingDiv(element, index);
this.container.appendChild(floatingDiv);
});
}
cleanupExistingElements() {
// Clear existing elements (no need for event listener cleanup with CSS approach)
const existingElements = this.container.querySelectorAll('[data-floating-element]');
existingElements.forEach(element => {
element.remove();
});
}
createFloatingDiv(element, index) {
const div = document.createElement('div');
const cta = element.cta[0]; // Use the first CTA
// Add data attribute for cleanup tracking
div.setAttribute('data-floating-element', 'true');
// Apply CSS classes based on rankPosition
const positionClass = this.getPositionClass(element.rankPosition, index);
div.className = `bantuan-element ${positionClass}`;
div.style.zIndex = this.config.zIndexBase + index;
// Create the link and image
const link = document.createElement('a');
link.href = 'https://cta.ruangguru.com/' + cta.ctaId || '#';
link.target = '_blank';
// Add tracking attributes
link.setAttribute('data-tracking-event-type', 'landing_page__core__item_click');
link.setAttribute(
'data-tracking-context',
JSON.stringify({
product_name: this.product,
cta_action: 'redirection',
cta_action_detail: link.href,
item_type: 'floating',
item_name: element.name || 'Floating element',
item_category: 'payment',
item_position: index,
item_serial: null,
section_type: 'floating_item',
section_position: 'body',
section_name: 'floating_item',
})
);
const img = document.createElement('img');
img.src = element.imageUrl + '?h=200&convert=webp';
img.alt = element.name || 'Floating element';
img.loading = 'lazy';
// Add click tracking
link.addEventListener('click', () => {
this.trackClick(element, cta);
});
link.appendChild(img);
div.appendChild(link);
return div;
}
getPositionClass(rankPosition, index) {
// Define positioning classes based on rankPosition
if (rankPosition === 1) {
return 'bantuan-top'; // Top position
} else if (rankPosition === 2) {
return 'bantuan-bottom'; // Bottom position
} else {
// For additional elements, distribute them evenly
return `bantuan-${index % 2 === 0 ? 'top' : 'bottom'}-${Math.floor(index / 2) + 1}`;
}
}
trackClick(element, cta) {
// Implement click tracking logic here
console.log('Floating element clicked:', {
elementId: element.Id,
elementName: cta.name,
ctaId: cta.ctaId,
targetUrl: cta.targetUrl,
});
}
// Public method to manually refresh
async refresh() {
try {
await this.fetchFloatingElements();
this.renderFloatingElements();
} catch (error) {
console.error('Failed to refresh floating elements:', error);
throw error;
}
}
// Public method to get current floating elements
getFloatingElements() {
return [...this.floatingElements];
}
}
// Initialize the component when DOM is ready
document.addEventListener('DOMContentLoaded', () => {
// Get product and table parameters from data attributes
const container = document.getElementById('bantuan-divs-container');
const product = container.getAttribute('data-product') || 'ruangguru';
const table = container.getAttribute('data-table') || 'rg_floating_icon';
new FloatingDivsComponent(product, table);
});
// Export for use in other modules if needed
if (typeof module !== 'undefined' && module.exports) {
module.exports = FloatingDivsComponent;
}
</script> <div id="wp-install-nudge" style="
position: fixed;
bottom: 0rem;
right: 0;
z-index: 999;
cursor: pointer;
"></div>
<script>
(function (w, d, s, o, f, js, fjs) {
w['Sales-Nudge-Widget'] = o; w[o] = w[o] || function () { (w[o].q = w[o].q || []).push(arguments) };
js = d.createElement(s), fjs = d.getElementsByTagName(s)[0];
js.id = o; js.src = f; js.async = 1; fjs.parentNode.insertBefore(js, fjs);
}(window, document, 'script', 'wpInstallNudge', 'https://cdn-web-2.ruangguru.com/sales-nudge/6198a95130/dist/widget.js'));
wpInstallNudge('init', { targetElementId: 'wp-install-nudge', clientTarget: 'ruangguru_blog' });
</script>
<script>
// note: disabled due to auto reload page
// var lastScrollTop = 0;
// $(window).scroll(function(event){
// var st = $(this).scrollTop();
// if (st > lastScrollTop){
// $('#wp-install-nudge').slideDown( "slow", function() {});
// } else {
// $('#wp-install-nudge').slideUp( "slow", function() {});
// }
// lastScrollTop = st;
// });
// $(document).ready(function () {
// $("#wp-install-nudge").hide();
// });
$('#wp-install-nudge').click(function(){
Analytics.track("promotion__install_nudge__click",
{
user_email: "ruangguru@blog.com",
cta_link: widgetData.dataConfig.target_link
}).catch((err) => {
console.log("tracker error", err);
});
});
</script>
</footer>
<div id="__next"></div>
<script type="speculationrules">
{"prefetch":[{"source":"document","where":{"and":[{"href_matches":"\/blog\/*"},{"not":{"href_matches":["\/blog\/wp-*.php","\/blog\/wp-admin\/*","\/blog\/wp-content\/uploads\/*","\/blog\/wp-content\/*","\/blog\/wp-content\/plugins\/*","\/blog\/wp-content\/themes\/ruangguru\/*","\/blog\/*\\?(.+)"]}},{"not":{"selector_matches":"a[rel~=\"nofollow\"]"}},{"not":{"selector_matches":".no-prefetch, .no-prefetch a"}}]},"eagerness":"conservative"}]}
</script>
<script>
async function getCtaDetails(ctaIds) {
const endpoint =
" https://gw.ruangguru.com/api/v3/rdb/p_ddgy8hjx5dxsqx/CTA/views/CTA?offset=0&limit=10&where=(ctaId,in," + ctaIds.toString() + ")";
try {
const response = await fetch(endpoint, {
headers: {
"xc-token": "-hG2nBDJzSj0agSgNtcJx97M4F02y54nUMoY6plJ",
},
});
const data = await response.json();
const ctaList = data?.list || [];
const ctaMap = new Map();
for (const ctaData of ctaList) {
ctaMap.set(ctaData.ctaId, ctaData);
}
return ctaMap;
} catch (error) {
console.error("Error fetching CTA details:", error);
return new Map();
}
}
async function replaceCTA() {
const regex = /{{cta\((‘(.*?)’|“(.*?)”)\)}}/g;
const bodyHTML = document.body.innerHTML;
const matches = Array.from(bodyHTML.matchAll(regex));
const ctaIds = matches.map((match) => {
let ctaId = match[2] ?? match[3];
return ctaId;
});
const ctaMap = await getCtaDetails(ctaIds);
const replacedHTML = bodyHTML.replace(regex, (match, _inner, ctaId1, ctaId2) => {
const ctaId = ctaId1 ?? ctaId2;
const ctaData = ctaMap.get(ctaId);
if (ctaData) {
return `<a href="https://cta.ruangguru.com/${ctaData.ctaId}" target="_${ctaData.targetType}" style="position:relative;display:inline-block;">
<img src="${ctaData.imageUrl}" loading="lazy" alt="${ctaData.altText}" />
</a>`;
} else {
return match;
}
});
document.body.innerHTML = replacedHTML;
}
</script>
<meta name="author" content="Ruangguru Tech Team">
<!-- Google Tag Manager (noscript) -->
<noscript><iframe src="https://www.googletagmanager.com/ns.html?id=GTM-PVNLZFT" height="0" width="0" style="display:none;visibility:hidden"></iframe></noscript>
<!-- Tracker -->
<script type="text/javascript" src="https://cdn-web-2.ruangguru.com/landing-page-web/public/staticpages/global-assets/js/cta.js"></script>
<script src="https://unpkg.com/@dotlottie/player-component@latest/dist/dotlottie-player.mjs" type="module"></script>
</body>
</html>