Benefits of Cardio and Tips for Doing It

Exercise is not only useful for burning calories and fat in the body, but also has a myriad of other benefits. One type that has many benefits is cardio. Before starting to do it, let's consider the following benefits of cardio. Cardio or aerobic exercise is an exercise activity that aims to strengthen the heart and lungs. Besides being able to improve the body's function in utilizing oxygen, cardio exercise is also useful to improve heart rate, blood pressure, and breathing. There are many types of simple cardio sports that you can try, for example walking, going up and down stairs, running, cycling, and swimming.

Various Benefits of Cardio

Not only does it make your heart healthy, there are other benefits you can get from this cardio exercise, including:

• Reduces stress

Cardio has benefits that can make your body more relaxed and calm. This is because cardio can release endorphins which can reduce stress and improve your mood. A study even revealed, regular exercise such as walking for 30 minutes in at least 15 days, has been proven to reduce stress and reduce symptoms of depression.

• Boosts the immune system

In a study comparing two groups of women who actively did cardio with women who never exercised, a very significant difference was seen. The group of women who actively exercise cardio have a stronger immune system compared to those who are less active. In addition, groups who are not actively doing cardio exercise tend to have higher stress levels. Excess stress is one factor that can weaken the body's immunity.

• Improve sleep quality

If you have a sleep disorder every night, then try doing cardio. According to a study, doing cardio regularly is believed to help improve sleep quality and make you sleep more soundly. However, you should avoid doing cardio exercise close to bedtime, this will only make it difficult for you to sleep. Limit your cardio exercise time to at least two hours before your bedtime.

• Maintain blood sugar levels

A study revealed that doing cardio regularly can help prevent type 2 diabetes and reduce symptoms. This is because exercise can improve the way the body uses blood sugar and also reduces insulin resistance.

• Reduce cholesterol and weight

One way to reduce cholesterol levels is to do cardio exercise. Researchers believe physical activity such as cardio can increase levels of good cholesterol and reduce bad cholesterol. In addition, cardio exercise is also able to lose weight in obese people.

Types of Cardio Sports You Can Do at Home

If you are busy and do not have much time to go to the fitness center (gym), cardio exercise like this can be done at home quickly and easily, namely:

• Jogging in place

Stand straight with feet shoulder level. Then lift your legs like you're running. Perform this movement repeatedly for 60 seconds.

• Jump rope

Cardio can also be done in a simple way, which is jump rope. This method is inexpensive and can be done anytime and anywhere. If done correctly, jumping rope for 20 minutes can burn around 220 calories.

• Mountain climbers

Lay your body in a push-up position, lift your body up to your arms level. Then pull your right knee toward your chest, then return to its original position. Repeat the movement using the other side of the foot and do it alternately for 60 seconds.

• Jamping jacks

Stand up straight, then jump by opening both feet to the side. At the same time, the arms are also raised up to the top of the head and form the letter V. Repeat the movement for 60 seconds. Vary also with other cardio movements to get maximum results.

Don't forget to warm up and cool down, before and after cardio. Warming helps prepare the body for exercise, increases body temperature and blood flow to muscles, and reduces muscle pain and risk of injury. While cooling allows the heart rate and blood pressure to recover gradually, and helps regulate blood flow. Before getting the benefits of cardio, it's a good idea to consult your doctor first. Especially if you have certain diseases, are taking drugs, or are pregnant.