Apa itu kardio?

Apa itu kardio?

Kardio adalah salah satu latihan yang penting di fitness dan mungkin ada sebagian dari kamu yang rajin melakukan kardio. Sebenarnya apa itu kardio? Apa manfaatnya buat kamu? Dan latihan kardio apa yang cocok buat kamu?

Kardio berasal dari kata cardiovaskuler, sebuah istilah yang digunakan untuk sistem peredaran darah terdiri dari jantung dan pembuluh darah dalam tubuh. Latihan kardio adalah latihan untuk meningkatkan daya tahan dan memperkuat sistem peredaran darah yang meliputi segala kegiatan yang meningkatkan detak jantung seperti lari, berenang, tenis, basket, bersepeda, lompat tali, tinju, mendayung dan lain-lain.

  

Apa kelebihan dari kardio?

  1. mengurangi berat badan.
  2. memperkuat otot jantung.
  3. memperlancar pengiriman oksigen dan zat makanan ke seluruh tubuh.
  4. Mengurangi stress.
  5. Meningkatkan kekuatan pikiran.
  6. Membantu pola tidur.
  7. Meningkatkan kepadatan tulang.
  8. Meningkatkan rasa percaya diri.

Bagaimana cara menghitung detak jantung maksimal kamu?

Cara menghitung detak jantung maksimal kamu bisa diketahui dari rumus 220 dikurangi usia kamu.

Contoh : usiamu 25 tahun. 220 – 25 = 195, jadi detak jantung maksimal kamu adalah 195 per menit.

 

Ada beberapa jenis kardio :

1. Kardio dengan intensitas rendah (low intensity cardio) 50-55% dari detak jantung maksimal dengan durasi waktu latihan yang panjang (45-60 menit), contohnya berjalan, lari santai (jogging) atau bersepeda dengan santai.

Kelebihan cardio ini, pembakaran diambil dari lemak dan walaupun dilakukan secara rutin, masih bisa mempertahankan massa otot. Cardio ini sangat bagus untuk melatih daya tahan (endurance).

Kelemahannya membutuhkan waktu yang lebih lama dan cenderung cepat bosan.

2. Kardio dengan intensitas sedang (medium intensity cardio) 60-70% dari detak jantung maksimal selama 30-45 menit.

3. Kardio dengan intensitas tinggi (high intensity cardio) 75-85% dari detak jantung maksimal dengan durasi waktu yang singkat. Contohnya lari cepat (sprint).

Kelebihannya pembakaran yang besar dalam waktu yang singkat.

Kelemahannya kalori yang terbakar diambil dari lemak dan otot, sehingga otot akan menyusut. Terutama pada saat perut kosong, tubuh akan mengambil energi dari glikogen pada otot, dan otot akan meyusut. Jadi sebaiknya makanlah sedikit sebelum melakukan kardio.

4. HIIT (high intensity interval training), menggabungkan interval cepat dan lambat dalam satu sesi latihan.

Kelebihan : membakar kalori dalam jumlah besar dalam waktu singkat dan pembakaran besar tetap berlangsung selama 24 jam ke depan. Dengan asupan protein yang cukup, otot akan tidak akan menyusut tetapi akan terbentuk.

HIIT tidak selalu hanya lari dan bersepeda, bisa juga dengan angkat beban (weight lifting), lompat tali dan lainnya dengan program interval.

Contoh program HIIT untuk lari

Program penurunan berat badan selama 8 minggu

Pemanasan 2-3 menit

Minggu ke 1-2

15 detik HIT (high intensity training) : lari cepat (sprint)

60 detik LIT (low intensity training) atau istirahat : jalan santai

10 kali pengulangan

 

Minggu ke 3-4

30 detik HIT (high intensity training) : lari cepat (sprint)

60 detik LIT (low intensity training) atau istirahat : jalan santai

10 kali pengulangan

 

Minggu ke 5-6

30 detik HIT (high intensity training) : lari cepat (sprint)

30 detik LIT (low intensity training) atau istirahat : jalan santai

10 kali pengulangan

 

Minggu ke 7-8

30 detik HIT (high intensity training) : lari cepat (sprint)

15 detik LIT (low intensity training) atau istirahat : jalan santai

10 kali pengulangan

 

Referensi :

http://evilcyber.com/fitness/what-is-cardio/

http://www.my-health-site.com/cardio.html

http://www.bodybuilding.com/fun/wotw89.htm

http://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html

 

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