Implementasi program pembinaan kebugaran jamaah haji berbasis latihan terstruktur di Kota Semarang Implementation of a fitness training program for Hajj pilgrims based on structured exercises in the city of Semarang

Abstrak

Mayoritas jamaah haji di Kota Semarang berusia di atas 50 tahun dan memiliki tingkat kebugaran yang beragam, dengan aktivitas fisik yang belum terstruktur sebelum keberangkatan. Kondisi ini meningkatkan risiko kelelahan, keluhan muskuloskeletal, serta menurunkan kesiapan fisik dalam menjalankan rangkaian ibadah haji. Untuk menjawab kebutuhan tersebut, tim pengabdian melaksanakan program pembinaan kebugaran berbasis latihan terstruktur yang disesuaikan dengan kondisi jamaah. Program dilaksanakan selama delapan minggu dengan pendampingan tiga sesi latihan per minggu, mencakup latihan aerobik intensitas ringan–sedang, penguatan otot, fleksibilitas, serta edukasi gaya hidup sehat terkait nutrisi, istirahat, dan manajemen stres. Metode dan hasil kegiatan, pengabdian dilaksanakan di Kota Semarang dengan melibatkan 75 jamaah yang terdaftar pada musim haji 2025. Pelaksanaan program menggunakan metode latihan terencana selama delapan minggu dengan frekuensi tiga kali setiap minggu, mencakup latihan aerobik intensitas ringan sampai sedang, penguatan otot untuk meningkatkan daya tahan, latihan fleksibilitas, serta edukasi gaya hidup sehat mengenai pola makan, istirahat, dan pengelolaan stres. Evaluasi dilakukan melalui tes kebugaran kardiorespirasi (6-minute walk test), pengukuran kekuatan otot tungkai, dan indeks massa tubuh. Hasil program menunjukkan adanya peningkatan yang bermakna pada aspek kebugaran peserta, ditandai peningkatan jarak tempuh 6MWT dari 420,3 ± 52,1-meter menjadi 510,7 ± 47,6 meter (p < 0,05), peningkatan kekuatan otot tungkai sebesar 18,4%, serta penurunan IMT rata-rata sebesar 0,9 kg/m². Peserta juga melaporkan motivasi dan pemahaman yang lebih baik terkait pentingnya persiapan fisik. Program ini terbukti efektif dan dapat direkomendasikan sebagai strategi pembinaan kebugaran bagi jamaah haji.

Abstract

The majority of Hajj pilgrims in Semarang City are over 50 years old and have varying levels of physical fitness, with little to no structured physical activity prior to departure. This condition increases the risk of fatigue and musculoskeletal complaints and reduces physical readiness for performing the Hajj rituals. To address these needs, the service team implemented a structured exercise-based fitness training program tailored to the pilgrims' conditions. The program was conducted over eight weeks, with three training sessions per week, covering light to moderate intensity aerobic exercises, muscle strengthening, flexibility, and healthy lifestyle education related to nutrition, rest, and stress management. The methods and results of the activities were carried out in Semarang City, involving 75 pilgrims registered for the 2025 Hajj season. The program was implemented using a planned exercise method over eight weeks, with a frequency of three times a week, incorporating light to moderate intensity aerobic exercises, muscle strengthening to increase endurance, flexibility exercises, and healthy lifestyle education on diet, rest, and stress management. Evaluation was conducted through cardiorespiratory fitness tests (6-minute walk test), leg muscle strength measurements, and body mass index. The results of the program showed a significant improvement in the participants' fitness, marked by an increase in the 6MWT distance from 420.3 ± 52.1 meters to 510.7 ± 47.6 meters (p < 0.05), an 18.4% increase in leg muscle strength, and a decrease in average BMI of 0.9 kg/m². Participants also reported an improvement in motivation and a deeper understanding of the importance of physical preparation. This program has proven to be effective and can be recommended as a fitness training strategy for Hajj pilgrims.