Cardio benefits and tips for doing it

Exercise is not only useful for burning calories and fat in the body, but also offers a number of benefits. Cardio is a type that has many benefits. Before you begin, consider the following benefits of cardio.
Cardio or aerobic exercise is an activity that aims to strengthen the heart and lungs. Besides being able to improve bodily functions by using oxygen, cardio exercise is also beneficial for increasing heart rate, blood pressure and breathing. There are many types of simple cardio sports that you can try, such as walking, running, biking, and swimming.

Various benefits of cardio

In addition to making your heart healthy, this cardio exercise gives you other benefits, including:

• Reducing stress

Cardio has benefits that can make your body more relaxed and calm. Indeed, cardio can release endorphins, which can reduce stress and improve your mood. One study even found that regular exercise, such as walking 30 minutes in at least 15 days, reduces stress and reduces symptoms of depression.

• Strengthen the immune system

In a study comparing two groups of women who actively practiced cardio with women who had never been physically active, a very significant difference was observed. The group of women who actively exercise cardio have a stronger immune system than those who are less active. In addition, groups who do not actively practice cardio tend to have higher stress levels. Excess stress is one of the factors that can weaken the body's immunity.

• Improve sleep quality

If you have trouble sleeping every night, try doing cardio. According to one study, doing cardio regularly will help improve sleep quality and better sleep. However, you should avoid doing cardio exercises before going to sleep, it will only make it difficult to sleep. Limit the duration of your cardio exercises at least two hours before bedtime.

• Maintain blood sugar

One study found that regular cardio can help prevent type 2 diabetes and reduce symptoms. Indeed, exercise can improve the way the body uses blood glucose and also reduce insulin resistance.

• Reduce cholesterol and weight

One way to reduce cholesterol is to exercise cardio. Researchers believe that 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 that you can do at home

If you are busy and do not have much time to go to the fitness center, cardiovascular exercises like this can be done at home quickly and easily, namely:

• Jogging in place

Stand straight with your feet on your shoulders. Then lift your legs as if running. Perform this movement repeatedly for 60 seconds.

• Skip the 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 you do it right, rope skipping for 20 minutes can burn around 220 calories.

• Mountain climber

Put your body in a raised position, lift your body up to your arms. 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.

• Jack Jamping

Stand straight, then jump by opening both feet to the side. At the same time, the arms are also raised above the head and form the letter V. Repeat the movement for 60 seconds. Also different from other cardio movements for maximum results.

Don't forget to warm up and calm down before and after your 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, this helps regulate blood flow.

Before getting the benefits of cardio training, you should consult with your doctor first. Especially if you have certain diseases, take medicine or are pregnant.

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