Tips Memulai Olahraga Kardio bagi Pemula

Tips Memulai Olahraga Kardio bagi Pemula
Credit: Freepik. Olahraga kardio dapat membantu meningkatkan kesehatan dan kekuatan jantung.

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Olahraga kardio adalah jenis olahraga yang dapat membantu meningkatkan kekuatan jantung dan paru-paru. Gerakan olahraga dalam kardio akan memacu jantung Anda sehingga meningkatkan kadar oksigen dalam darah dan membantu tubuh memanfaatkan oksigen dengan efisien.

Siapa saja bisa melakukan jenis olahraga ini, baik tua maupun muda, juga baik pria maupun wanita. Namun karena olahraga ini umumnya akan membuat Anda ngos-ngosan karena memacu pernapasan Anda untuk bernapas cepat dan dalam, sebaiknya Anda memulai olahraga kardio secara perlahan.

 

Tips Memulai Olahraga Kardio bagi Pemula

Bagi sebagian orang, memulai olahraga adalah bagian tersulit dari berolahraga. Jika Anda baru saja mulai menekuni olahraga, penting untuk mengetahui jenis olahraga yang Anda lakukan dan tujuan apa yang akan diraih dengan olahrga tersebut.

Apabila Anda memilih olahraga kardio, lakukan olahraga hingga detak jantung saat olahraga melebihi detak jantung normal Anda selama 10 menit. Dengan demikian, organ pernapasan Anda akan bekerja maksimal untuk mengedarkan darah ke seluruh tubuh.

Jenis olahraga kardio yang bisa Anda lakukan sangat beragam, seperti bersepeda, berenang, atau jalan cepat. Sebagai awalan, pilih olahraga kardio dengan intensitas ringan yang sesuai dengan target heart rate Anda lalu tingkatkan intensitas tersebut secara perlahan.

Bagi Anda yang baru memulai olahraga kardio, berikut ini beberapa tips yang bisa Anda lakukan:

 

Pilih Olahraga yang Anda Sukai

Olahraga terbaik yang Anda lakukan adalah olahraga yang rutin Anda lakukan dan Anda menikmati olahraga tersebut. Untuk memulai, Anda bisa olahraga jalan kaki yang mudah dilakukan dan tidak membutuhkan banyak peralatan. Jika Anda gemar bersepeda atau berenang, Anda juga dapat memilih kedua olahrga tersebut sebagai variasi dalam olahraga kardio.

 

Atur Jadwal yang Sesuai

Selain memilih jenis olahraga, yang juga menjadi tantangan bagi pelaku olahraga pemula adalah mengatur jadwal olahraga yang sesuai. Menurut CDC, agar olahraga dapat berfungsi optimal maka sebaiknya lakukan olahraga 30 menit per hari selama 5 kali per minggu atau 150 menit per minggu. Upayakan jadwal olahraga yang Anda susun sudah memenuhi kebutuhan tersebut.

 

Atur Intensitas Olahraga

Ketika memulai olahraga kardio, penting untuk melakukan intensitas olahraga Anda sesuai dengan target heart rate untuk kardio. Namun, hindari melakukan olahraga tersebut secara berlebihan. Sesuaikan jenis olahraga dengan target heart rate atau kemampuan Anda.

Tidak masalah jika Anda hanya bisa berolahraga sebentar, asalkan tidak melebihi kemampuan Anda. Jika tubuh sudah mulai beradaptasi Anda bisa menambah durasi atau meningkatkan intensitas olahraga Anda.

 

Gunakan Perlengkapan Olahraga yang Sesuai

Apa pun jenis olahraga yang Anda pilih, pastikan untuk selalu menggunakan perlengkapan olahraga yang sesuai. Jika Anda memilih berenang, maka gunakan pakaian renang, kaca mata renang dan perlengkapan lainnya yang Anda butuhkan. Begitu juga jika Anda memilih bersepeda, sebaiknya pilih jenis sepeda yang sesuai dengan target latihan Anda, tak lupa gunakan helm serta pelindung lutut dan siku.

Olahraga kardio dapat membantu meningkatkan kesehatan dan kekuatan jantung. Bagi Anda yang baru mulai menekuni olahraga kardio, sebaiknya konsultasikan dengan dokter atau personal trainer agar Anda dapat berolahraga kardio sesuai kebutuhan tubuh.

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

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 16:56
Tags : olahraga olahraga kardio tips olahraga

Waehner, P. (2020). How Beginners Can Get Started With Cardio. Available from: https://www.verywellfit.com/exercise-for-beginners-cardio-exercise-1229578

Waehner, P. (2022). Cardio Workouts for Absolute Beginners. Available from: https://www.verywellfit.com/two-cardio-workouts-for-beginners-1230807

LiveStrong. Your Straightforward Guide to Getting Started With Cardio. Available from: https://www.livestrong.com/article/13722485-cardio-for-beginners/

 

Upham, B. (2020). How to Start (or Restart) a Cardio Habit You Can Stick With. Available from: https://www.everydayhealth.com/fitness/how-to-start-or-restart-a-cardio-habit-you-can-stick-with/

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