Benefits of Cardio Exercise 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 exercise. Before you start, let's look at the benefits of the following cardio exercise:.

Cardio or aerobic exercise is a physical 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 beneficial for improving heart rate, blood pressure, and breathing. There are lots of simple cardio exercises you can try, such as walking, climbing stairs, running, cycling, and swimming.

Various Benefits of Cardio Exercise

Not only healthy for the heart, there are other benefits that you can get from this cardio exercise, including:

• Reduce stress

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

• Boost the immune system

  In a study that compared two groups of women who were actively doing cardio with women who never exercised, there was a very significant difference. The group of women who were active in cardio exercise had a stronger immune system than those who were inactive. In addition, the group who did not actively engage in cardio exercise tended to have higher stress levels. Excessive stress is one of the factors that can weaken the immune system.

• Improve sleep quality

  If you have trouble sleeping every night, then try doing some cardio. According to a study, doing cardio exercise 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 to at least two hours before bedtime.

• Maintain blood sugar levels

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

• Lower cholesterol and weight

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

In addition to the various benefits above, cardio training is also good for training fitness and increasing your stamina.

Types of Cardio Exercises You Can Do at Home

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

• jogging in place

  Stand straight with your feet apart at shoulder level. Then lift your leg as if you were running. Do this movement repeatedly for 60 seconds.

• Jump rope

  Cardio exercise can also be done in a simple way, namely jumping rope. This method is cheap and can be done anytime and anywhere. If done right, jumping rope for 20 minutes can burn about 220 calories.

• Mountain climbers

  Lay the body in position push-ups, raise the body until it is in line with the arms. Then pull your right knee toward your chest, then return to the starting position. Repeat the movement with the other leg and alternate for 60 seconds.

• Jamping jacks

  Stand up straight, then jump with your legs out to the side. At the same time, both arms are also raised above the head and form a V shape. Repeat the movement for 60 seconds. Also vary with other cardio movements to get maximum results.

Don't forget to warm up and cool down, before and after cardio. Warming up helps prepare the body for exercise, increases body temperature and blood flow to muscles, and reduces muscle soreness and risk of injury. While cooling allows heart rate and blood pressure to recover gradually, and helps regulate blood flow.

Before getting the benefits of cardio exercise, it's a good idea to consult a doctor first. Especially if you have certain diseases, are taking drugs, or are pregnant.