Olahraga Kardio dan Tabata: Rekomendasi Untuk Menurunkan Lemak Tubuh Dan Berat Badan

Taufikkurrachman Taufikkurrachman, Amy Nilam Wardathi, Afif Rusdiawan, Reno Siska Sari, Buyung Kusumawardhana

Abstract


The purpose of this study was to determine the condition of body weight and body fat after cardio and tabata exercises. The research design used was randomized group pre-test and post-test design. The research subjects of PJKR student IKIP Budi Utomo Malang are male, aged 18-22 years with overweight / obese BMI. 27 people were randomly divided into 3 groups, the control group (K1), the cardio group (K2) and the tabata group (K3). The treatment was given 3 times a week for 6 weeks. K1 group only did the test without treatment. K2 was given jogging and skipping exercises for 40 minutes with moderate intensity (55-70% maximum heart rate). K3 was given squat trust and skipping exercises for 20 seconds of exercise and 10 seconds of rest for 8 sets with an intensity of 90-95% maximum heart rate. The exercise is carried out for 20 minutes with 1-minute intervals per set. The results of the LSD test for weight variables showed a significant difference between the K1 and K2 groups (p = 0.001), K1 and K3 (p = 0.000), K2 and K3 (p = 0.038). For the fat variable, there was also a significant difference between the K1 and K2 groups (p = 0.000), K1 and K3 (p = 0.000), K2 and K3 (p = 0.037). The conclusion is that tabata training is better than cardio training in reducing weight and fat.

Keywords: Cardio, tabata, fat, body weight, exercise

Abstrak

Tujuan penelitian ini adalah untuk mengetahui kondisi berat badan dan lemak tubuh setelah melakukan latihan kardio dan tabata. Desain penelitian yang digunakan adalah Randomized group pre test and post test design. Subyek penelitian ini mahasiswa PJKR Ikip Budi Utomo Malang yang berjenis kelamin laki-laki, usia 18-22 tahun dengan IMT overweight/ obesitas. 27 orang coba dibagi secara acak ke dalam 3 kelompok, kelompok kontrol (K1), kelompok kardio (K2) dan kelompok tabata (K3). Perlakuan diberikan 3 kali seminggu selama 6 minggu.. kelompok K1 hanya melakukan test tanpa perlakuan. K2 diberikan latihan jogging dan skipping selama 40 menit dengan intensitas sedang (55-70% DN maks). K3 diberikan latihan squat trust dan skipping selama 20 detik latihan dan 10 detik istirahat sebanyak 8 set dengan intensitas 90-95% DN maks. Latihan dilakukan selama 20 menit dengan interval 1 menit tiap set. Hasil uji LSD variable berat badan menunjukkan perbedaan signifikan kelompok K1 dan K2 (p=0,001), K1 dan K3 (p= 0,000), K2 dan K3 (p= 0,038). Untuk variable lemak juga terdapat perbedaan yang signifikan antara kelompok K1 dan K2 (p= 0,000), K1 dan K3 (p=0,000), K2 dan K3 (p=0,037). Kesimpulannya adalah latihan tabata lebih baik daripada latihan kardio dalam menurunkan berat badan dan lemak.

 

Kata Kunci: Kardio, tabata, lemak, berat badan, Latihan


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DOI: https://doi.org/10.26877/jo.v6i1.7469

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