Latihan kardio (kardiovaskular) atau yang sering disebut latihan aerobik adalah jenis olaharaga yang paling mudah dan murah yang banyak memberikan manfaat kesehatan bagi tubuh kita khususnya bagi kesehatan jantung dan kebugaran. Terdapat beberapa jenis latihan kardio yang sudah kita ketahui bersama seperti lari, jogging, senam, bersepeda dan renang. Manfaat besar latihan kardio selain untuk meningkatkan kebugaran adalah meningkatkan pembakaran lemak dalam proses penurunan berat badan.
Mungkin kita sudah tahu atau mendengar bahwa latihan kardio yang baik untuk membakar lemak adalah latihan kardio dengan intensitas rendah atau sedang dalam waktu yang cukup lama (> 45 menit). Itu memang benar, tapi masih ada teknik lain yang lebih efektif dan efisien, tidak membutuhkan waktu yang lama tetapi memberikan hasil yang memuaskan. Teknik tersebut adalah HIIT (High Intensity Interval Training) yaitu latihan kardio yang menggunakan kombinasi antara latihan intensitas tinggi dengan intensitas sedang atau rendah dalam selang waktu tertentu. Contohnya adalah dengan cara berlari sprint kira-kira 20-30 detik dan diikuti dengan berjalan atau lari-lari kecil selama 60-90 detik tergantung dengan kondisi kebugaran masing-masing.
Kenapa HIIT lebih efektif? Latihan dengan intensitas tinggi (misalnya sprint) memacu kerja jantung dengan lebih keras sehingga konsumsi oksigenpun meningkat yang berarti metabolisme tubuh juga meningkat sehingga makin banyak lemak yang dipakai untuk pembakaran. Selain metabolisme pada saat kita melakukan latihan yang meningkat, metabolisme pada saat kita beristirahatpun meningkat, hal ini dikenal dengan istilah RMR (Resting Metabolic Rate) atau tingkatan metabolisme pada saat kita berisitrahat selama 24 jam setelah melakukan HIIT terkait dengan EPOC (Excess Post-Exercise Oxygen Consumption) atau jumlah konsumsi oksigen yang berlebih setelah berolahraga.
Sebuah penelitian yang dilakukan oleh Laval University membuktikan bahwa, HIIT bisa meningkatan pembakaran lemak sembilan kali lebih tinggi dari pada latihan kardio dengan cara biasa.
Kapan waktu yang efektif untuk melakukan HIIT? Latihan HIIT yang efektif adalah latihan yang dilakukan di pagi setelah bangun tidur dalam keadaan perut kosong. Jadi sebelum pergi berolahraga, jangan makan nasi atu gorengan dulu :p, biarkan perut dalam keadaan kosong, minum saja air putih yang banyak untuk mencegah dehidrasi. Kenapa membiarkan perut dalam keadaan kosong? pada saat kita tidur malam, tubuh kita menggunakan cadangan glikogen dalam tubuh untuk proses-proses metabolisme , jadi pada saat kita bangun di pagi hari, level glikogen dalam tubuh kita sudah berada pada level yang rendah, jadi pada saat kita berolahraga, bahan bakar yang dipakai untuk pembakaran sebagian besar diambil dari cadangan lemak tubuh.
Untuk memperoleh hasil yang maksimal, tentunya didukung oleh factor-faktor lain selain latihan itu sendiri, factor-faktor lain tersebut adalah pola makan dan wakti istirahat. Atur pola makan yang baik, pola makan yang baik adalah pola makan yang berimbang antara karbohidrat, protein, lemak, dan mineral serta vitamin. Kurangi konsumsi karbohidrat, makanan-makanan yang berlemak, perbanyak makanan yang berserat dan bervitamin.
Tips:
Untuk meningkatkan pembakaran lemak, setelah berolahraga dan sarapan, minum teh hijau hangat yang tidak dicampur gula, pahit memang, tapi lebih berkasiat dibanding yang sudah berada dalam kemasan.
Sebaiknya pagi setelah berolahraga jangan lupa untuk sarapan, pilihlah menu yang sehat, roti gandum, jus buah, atau menu lain yang sehat. Jadi setelah olahraga jangan karena lelah langsung buru2 melahap gorengan, itu sama saja dengan anda menggali lubang kemudian menutup kembali lubangnya, kejadian ini sering sekali saya amati 
Contoh program HIIT
Ada banyak macam program HIIT, dibawah ini saya berikan yang sederhana saja:
|
Latihan |
Waktu (menit) |
|
|
|
|
Pemanasan |
5 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Sprint |
0,5 |
|
Berjalan/lari kecil |
1 |
|
|
|
|
Pendinginan |
5 |
|
Total Waktu |
21 menit |
Salam Sehat..
Sumber:
From many sources and own experience
July 29th, 2008 at 12:53 pm
Komen ga penting …
July 29th, 2008 at 7:23 pm
Dasar Arif Ndutzz….
December 11th, 2008 at 6:50 pm
wah cool artikelnya
kebetulan sekarang lagi pengin ngebentuk badan juga nih mas. dari ngurangin karbo sama disiplin sit up udah bisa ngebentuk perut nih tapi masih belum sixpack mas cuman kenceng aja. mohon sarannya master…
to : arif
)
wah arif abis nikah harusnya termotivasi biar ga ndut lagi nih harusnya
December 12th, 2008 at 10:04 am
Ayo Erick..semangat..yang penting niat dan disiplin, latihan, istirahat dan makan yang teratur, pajang tuh foto2 bintang L-Men di kamar, biar termotivasi, hhehehhee.
Klo Arif mah memang pengen gendut terus, dah patent tuh..
December 14th, 2008 at 2:31 am
Thanks!,
January 1st, 2009 at 6:21 pm
bos, klo lu ga da asupan protein pagi2 sebelum kardio,
yang ada tuh badan kita akan memasuki catabolism state,
dimana badan kita akan mengambil protein dari dalam badan untuk dibakar sebagai kalori.
jadi sebaiknya kita harus minum protein shake juga, klo bisa whey iso,
atau apapun yang mengandung hi protein.
anw, nice article!
March 4th, 2009 at 9:00 pm
Hoi,j0 do keta-kete..
mel0lo..
ay0 engk0l..
May 22nd, 2009 at 11:12 am
Sbnr’y baru tw kardio dari orang2 …
ketemu deh artikel’y…
jd pengen latihan kardio abis bLk kuliah …
ehm ,,
brp lma kardio diterapin ?
klo udah sampai berat badan yg ideal ,, apa musti latihan terus ???
makasi sebelum’y.
July 11th, 2009 at 12:11 am
@andrew…benar sekali..mengkonsums protein khususnya whey isolate atau bcaa powder sebelum cardio dapat mencegah muscle breakdown, sangat dianjurkan untuk menjaga masa otot.
July 11th, 2009 at 12:13 am
@puspita
latihan kardio sebaiknya dilakukan rutin, jadi walaupun berat badan sudah mencapai ideal, harus tetap dilakukan untuk menjaga kesehatan jantung dan melatih stamina.
July 18th, 2009 at 9:19 pm
Bagus juga.. lg pengen nurunin berat body biar ga kaya kulkas 2 pintu
October 15th, 2009 at 3:27 pm
kox lain durasi sprint HIIT yang mas tulis dengan buku yang sudah ada ya??? lo saya dapat baca 1 menit sprint dan 1 menit jalan kaki…
October 21st, 2009 at 10:23 pm
@DEDEK,
Durasi tidak selamanya harus sama, bisa berbeda2 sesuai dengan kemampuan seseorang, dan sebaiknya mengalami kenaikan seiring dengan semakin lama berlatih.
November 3rd, 2009 at 5:54 pm
artikel yang bagus
November 3rd, 2009 at 7:32 pm
haha . coba ahh
November 8th, 2009 at 6:34 am
moga2 ja b’hasil .!!
December 14th, 2009 at 6:54 pm
tesekkurler harika bir sey bu
January 20th, 2010 at 11:54 am
thank’s infonya gan
May 22nd, 2010 at 7:13 am
salam kenal dan numpang tanya mas…:)
kl abis latihan kardio trus sarapan mie goreng ato kuah gimana tuh?
July 7th, 2010 at 10:11 am
boleh dicoba tu sarannya,..
thx
July 11th, 2010 at 12:40 am
@daris, jlas ga boleh, mi itu karbohidratny bnyk
July 14th, 2010 at 10:09 am
wah bagus artikelnya,, sangat bermanfaat,,
July 22nd, 2010 at 10:39 am
akhirnya aku punya cara mengatasi masalah lemah jatungku…thanks sob
September 18th, 2010 at 1:00 pm
i like artikel, lama sudah saya cari alhamdulillah ketemu, insyaalllah baik tuk saya
September 26th, 2010 at 9:00 pm
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November 21st, 2010 at 3:24 pm
Ehmm.,,
pgn nanya niih.
misalkan latian sprintnya di ganti pake maen skipping bisa ga?
December 16th, 2010 at 3:07 pm
pa HIT bsa buat mninggikan badan?
December 16th, 2010 at 3:15 pm
pa HIT efektif jga buat ninggiin bdan?
December 18th, 2010 at 8:21 pm
Mantap artikelnya, dan jangan lupa berdoa sebelum olah raga
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February 9th, 2011 at 12:44 pm
kardio bisa untuk meninggikan badan dan pengemukan ga mas?
saya 21 tahun TB 162 Cm BB 52Kg,
February 24th, 2011 at 12:02 am
Jangan kebanyakan mikir berat badan yang ideal, karena sebenarnya tidak ada berat badan yang ideal..
yang ada, kadar lemak dalam tubuh, kadar otot dalam tubuh.
kadar tulang cenderung Statis atau gak berubah, sedangkan kadar lemak dan otot sering mengalami perubahan sesuai dengan kebiasaan sehari-hari.
February 25th, 2011 at 7:50 pm
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October 14th, 2011 at 5:56 pm
Teknik ini mah, sudah aku terapkan lama sebelum artikel ini muncul dan memang efektif: dengan 25 menit jogging (lari kecil) lalu sprint 4 kali untuk jarak 50 m dengan waktu 13 – 14 m.
October 14th, 2011 at 5:57 pm
13 – 14 detik maksute..
October 17th, 2011 at 8:07 pm
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October 23rd, 2011 at 7:27 am
kalo aerobik bissa buat kurusan napa gak dibuat aj program pemerintah tuk senam aerobik massal go intenasional, supaya body orang indonesia bagus-bagus……………..
December 16th, 2011 at 8:36 am
Wah cb dr dlu gw tau ttg hiit mgkin ga cm 14 kg bb gw turun…tp bgus jg gw cb skrg ga da kta trlmbat..btw mksh yaa artkelnya
January 5th, 2012 at 2:22 pm
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January 5th, 2012 at 2:36 pm
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January 12th, 2012 at 11:15 am
Info nya mantabh mas..
Buat pemula spt saia, yg plg penting t mmg disiplin ama konsistensi niat ya mas..
Mungkin malah latihan nya g seberat disiplin yg harus dibentuk.. Hehehehe..
Tp ttp ajaa, I will try it on and do my best..
Thanks a lot yak mas..