Yuk! Simak Manfaat Olahraga Kardio Untuk Tubuh

Yuk! Simak Manfaat Olahraga Kardio Untuk Tubuh

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American College of Sport Medicine merekomendasikan setiap orang untuk aktif dalam kegiatan fisik setidaknya 150-300 menit setiap minggu. Olahraga kardio adalah olahraga yang direkomendasikan untuk membantu membakar kalori yang menumpuk di tubuh.

Latihan kardio

Olahraga kardiovaskular atau kardio, yang juga dikenal dengan istilah latihan aerobik, sangat baik untuk meningkatkan detak jantung sehingga dapat memompa darah lebih cepat. Seperti dilansir Mayo Clinic, selama aktivitas kardio, Anda akan berulang kali menggerakkan otot-otot besar di lengan, kaki dan pinggul sehingga Anda dapat melihat bahwa seluruh tubuh Anda sedang memberikan respon yang cepat. Ketika Anda bernapas lebih cepat dan lebih dalam, jumlah oksigen di dalam darah akan semakin banyak. Jantung juga turut memompa darah lebih cepat yang akan meningkatkan aliran darah ke otot dan kembali ke paru-paru. Pembuluh darah kecil juga akan melebar, memberikan lebih banyak oksigen ke otot dan kembali membawa produk limbah seperti karbondioksida dan asam laktat. Pada saat yang bersamaan, tubuh juga akan melepaskan endorfin sebagai penghilang rasa sakit alami yang membuat tubuh terasa rileks dan nyaman.

Manfaat latihan kardio

Latihan kardio dapat memberikan manfaat baik bagi kesehatan fisik maupun mental berikut ini:

  • Latihan kardio dapat membantu membakar lemak dan kalori sehingga lebih mudah untuk menurunkan berat badan dan menjaga berat badan tetap ideal
  • Latihan kardio dapat meningkatkan kualitas tidur, terutama jika latihan yang dilakukan berintensitas sedang hingga kuat
  • Dapat memperluas kapasitas paru-paru dan jumlah udara yang dapat ditampung oleh paru-paru
  • Menurut Very Well Fit, olahraga kardio dapat meningkatkan kehidupan seksual dengan meningkatkan kemampuan tubuh untuk terangsang, meningkatkan penampilan tubuh, bahkan berfungsi mengobati disfungsi seksual
  • Meningkatkan kepadatan tulang terutama bila melakukan latihan kardio menahan beban seperti mendaki atau menaiki tangga
  • Menurunkan risiko serangan jantung, kolesterol tinggi, tekanan darah tinggi, diabetes dan beberapa jenis kanker
  • Latihan kardio dapat meningkatkan kesehatan otak dan persendian
  • Latihan kardio menjaga kesehatan kulit, otot dan berat badan dengan terus aktif
  • Meningkatkan kesehatan pankreas, paru-paru dan kadar gula di dalam darah
  • Dengan tetap bergerak aktif, Anda dapat membantu meningkatkan suasana hati terutama setelah mengalami hari yang berat dan penuh tekanan.
  • Olahraga kardio, seperti dilansir Mayo Clinic dapat mengaktifkan sistem kekebalan tubuh sehingga dapat mencegah Anda rentan terhadap penyakit virus ringan seperti pilek dan flu
  • Studi menunjukkan bahwa mereka yang rutin berolahraga kardio memiliki usia yang lebih panjang dan menurunkan risiko kematian akibat penyakit seperti penyakit jantung dan kanker tertentu

Bagaimana, apakah Anda sudah siap untuk berolahraga kardio setiap hari? Yang perlu dicatat, Anda tak perlu terlalu memaksakan diri. Latihan kardio dapat dimulai dari langkah kecil seperti misalnya berjalan kaki 15 menit di pagi hari dan 15 menit lagi di sore hari. Anda dapat meningkatkan intensitasnya apabila tubuh sudah mulai terbiasa dan siap. Anda juga dapat mencoba olahraga kardio lain seperti berenang, naik tangga, bersepeda, jogging, dan sebagainya.

Apabila saat ini Anda memiliki penyakit kronis dan tertarik untuk berolahraga kardio, maka Anda dapat melakukan konsultasi terlebih dahulu dengan dokter, agar olahraga dapat dilakukan dengan aman.

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Sabtu, 15 April 2023 | 22:37
Tags : latihan kardio olahraga kardio berat badan ideal

Waehner, P (2021). Everything You Need to Know About Cardio. Available from: https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553

Nall, R (2021). 20 cardio exercises to do at home with minimal equipment, from beginner to advanced. Available from: https://www.medicalnewstoday.com/articles/cardio-exercises-at-home#beginner-exercises

Nunez, K (2019). 19 Cardio Exercises You Can Do at Home. Available from: https://www.healthline.com/health/cardio-exercises-at-home

Cleveland Clinic (2020). The (Many) Benefits of a Cardio Workout. Available from: https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/

Mayo Clinic Staff (2020). Aerobic exercise: Top 10 reasons to get physical. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541

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      Backtrace
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