Ragam Manfaat Olahraga Aerobik bagi Tubuh

Ragam Manfaat Olahraga Aerobik bagi Tubuh
Credits: Freepik. Salah satu olahraga yang memberikan ragam manfaat bagi tubuh adalah olahraga aerobik.

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Untuk menjaga kesehatan tubuh, Anda perlu menjaga keseimbangan nutrisi yang dibutuhkan oleh tubuh sekaligus berolahraga. Salah satu olahraga yang memberikan ragam manfaat bagi tubuh adalah olahraga aerobik.

 

Apa itu Olahraga Aerobik?

Olahraga aerobik adalah latihan kardiovaskular yang membuat jantung memompa darah lebih cepat sehingga lebih cepat pula darah disalurkan ke seluruh tubuh. Dengan demikian, paru-paru juga lebih banyak mengambil oksigen.

Pada saat olahraga aerobik, oksigen di otot membantu otot bergerak dan memiliki kekuatan untuk berolahraga. Tubuh menciptakan energi dan menggunakan karbohidrat, protein dan lemak yang tersimpan dalam kombinasi dengan oksigen.

Olahraga aerobik yang bisa Anda lakukan diantaranya:

  • Jogging atau lari
  • Bersepeda
  • Berenang
  • Berjalan
  • Mendaki
  • Menggunakan mesin kardio, seperti treadmill, mesin eliptical
  • Menaiki tangga
  • Mendayung
  • Menari
  • Bermain ski
  • Lompat tali
  • Berolahraga dalam team seperti bermain basket, sepakbola, bola voli, dan lain sebagainya

 

Manfaat Olahraga Aerobik untuk Tubuh, Apa Saja?

American Heart Association merekomendasikan olahraga aerobik setidaknya 5-7 kali seminggu selama 30 menit agar tubuh dapat menikmati manfaatnya. Apa saja manfaat olahraga aerobik?

Meningkatkan Kesehatan Jantung

Olahraga aerobik sebagian besar direkomendasikan oleh American Heart Association dan sebagian besar dokter untuk orang berisiko tinggi penyakit jantung dan yang memiliki penyakit jantung.

Sebelum menjalani olahraga aerobik, apabila Anda memiliki riwayat penyakit jantung maka terlebih dahulu Anda harus mendiskusikan dengan dokter, jenis aerobik mana yang boleh dilakukan dan berapa lama boleh dilakukan sesuai dengan kondisi Anda.

Selain memperkuat jantung, olahraga aerobik juga membantu memompa darah lebih efisien ke seluruh tubuh, sehingga membantu menurunkan tekanan darah dan menjaga arteri tetap bersih serta meningkatkan kolesterol baik dalam darah.

Membantu Mengelola Kadar Gula Darah

Dengan menjalani olahraga yang teratur, maka kadar insulin dan gula darah di dalam tubuh akan terkelola dengan baik. Penelitian menunjukkan bahwa orang dengan diabetes tipe 2 yang rutin berolahraga aerobik cenderung memiliki kadar gula darah yang stabil.

Mengurangi Gejala Asma

Olahraga aerobik, khususnya berenang dapat membantu menurunkan gejala keparahan dan serangan asma. Sebelum memulai olahraga, Anda perlu mendiskusikan dengan dokter terlebih dahulu agar dokter bisa merekomendasikan olahraga yang efektif dan aman.

Mengurangi Sakit Kronis

Jika Anda memiliki keluhan penyakit kronis misalnya sakit punggung, maka aktivitas aerobik low impact seperti berenang atau aerobik air dapat menjadi pilihan yang cocok bagi Anda. Olahraga tersebut dapat membantu mengurangi sakit kronis yang Anda rasakan, serta mengembalikan fungsi otot pada tubuh.

Meningkatkan Kualitas Tidur

Penelitian menemukan bahwa orang yang rutin menjalani olahraga aerobik cenderung memiliki perbaikan kualitas tidur. Bila dijalani secara rutin akan meningkatkan vitalitas tubuh dan membuat Anda bangun dalam kondisi yang lebih segar.

Agar tidak mengalami kesulitan tidur di malam hari, pastikan untuk melakukan olahraga maksimal 2 jam sebelum waktunya tidur.

Membantu Mengelola dan Menurunkan Berat Badan

Menjalani olahraga aerobik secara rutin terbukti membantu menurunkan berat badan secara signifikan. Anda dapat berolahraga dengan treadmill atau berjalan kaki. Jalan kaki dengan kecepatan dan jarak sekitar 6,5 km bisa membantu membakar kalori 400-600.

Meningkatkan Kekebalan Tubuh

Para peneliti di Pennsylvania State University merekomendasikan agar Anda tetap aktif bergerak dan berolahraga rutin untuk membantu meningkatkan kekebalan tubuh.

Meningkatkan Suasana Hati

Aktif bergerak dalam olahraga aerobik dapat membantu meningkatkan suasana hati sekaligus menurunkan risiko depresi. Anda bisa melakukannya rutin 30 menit setiap hari, dan dalam 10 hari Anda akan merasakan peningkatan suasana hati yang lebih baik.

 

Untuk mendapatkan manfaat di atas, Anda bisa melakukan latihan selama 30 menit setiap hari, 5-7 kali dalam seminggu, yang artinya Anda berolahraga selama 150-210 menit dalam seminggu. Diskusikan dengan dokter apabila Anda berminat menjalani olahraga aerobik namun memiliki riwayat penyakit tertentu.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 00:08
Tags : olahraga kesehatan jantung aerobik

Ashley Marcin (2020). What Are the Benefits of Aerobic Exercise?. Available from: https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise

Cleveland Clinic (2019). Aerobic Exercise. Available from: https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

WebMD (2021). What Are Aerobic Exercises?. Available from: https://www.webmd.com/fitness-exercise/what-are-aerobic-exercises

 

 

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