The Numerous Advantages of Cardio Workouts

Engaging in cardiovascular exercise offers a wide range of benefits, from reducing pain to enhancing your sex life. Cardio fitness is known for getting your blood pumping, but what exactly does it do and how much effort is required for it to be effective? We spoke to clinical exercise physiologist Erik Van Iterson, PhD, MS, to understand what constitutes cardio, why it’s advantageous, and how much of it you should do to keep your entire body in shape.

What is cardio? The term “cardio” originates from the Greek word “kardía,” which means heart. In simple terms, exercise is generally considered cardio when it involves intentional coordinated physical actions that elevate your heart rate for an extended period. A good cardiovascular workout will have you consistently breathing faster than at rest, resulting in more oxygen in your blood that your heart pumps to the rest of your body. Cardio is often referred to as “aerobic exercise” because it emphasizes increased movement and oxygen utilization for energy production during the workout. Activities like cycling, running, rowing, swimming, walking, hiking, and cross-country skiing fall under the category of cardiovascular exercise. You can also use machines such as ellipticals, steppers, treadmills, and rowing machines to get the cardio workout your body needs. Additionally, everyday tasks like cleaning, gardening, and lawn mowing can also count as heart-healthy physical activity.

How cardio benefits your heart As the name suggests, cardiovascular exercise is excellent for your heart. When incorporated into a heart-healthy lifestyle, regular cardio workouts can lead to decreased resting blood pressure and heart rate, allowing your heart to work more efficiently. Maintaining a good cardio routine also helps improve good cholesterol levels and lower blood fats. Beyond heart health, research suggests that getting enough cardiovascular exercise can contribute to a longer life. It positively affects your entire body.

How cardio benefits your brain Cardio exercise can help protect your brain as you age. Studies have shown that physical activity may reduce the risk of dementia, regardless of your age. Other benefits include increased blood flow, decreased chances of stroke, improved memory and thinking ability, and protection against developing Alzheimer’s disease.

How cardio benefits your joints Cardiovascular exercise plays a role in improving joint health. It helps fight osteoporosis, reduces the risk of hip fractures, manages arthritis discomfort, and maintains range of motion.

How cardio benefits your skin Engaging in any form of physical activity promotes better circulation, leading to clearer and healthier skin. Increased blood flow delivers more oxygen to your skin cells, reducing signs of aging and improving complexion. Additionally, cardio helps lower stress levels, which can help prevent chronic skin conditions like eczema.

How cardio benefits your muscles While strength training and cardio are distinct activities, cardio workouts also contribute to muscle health. When you engage in cardio exercise, your heart and other muscles in your body receive increased oxygen supply, allowing them to work harder and more efficiently. Over time, regular cardio workouts help your muscles adapt to an increased workload, making everyday activities feel easier.

How cardio benefits your digestion Cardiovascular exercise has positive effects on your digestion. It speeds up peristalsis, the movement of food through your digestive tract, and improves blood sugar regulation. Staying active helps regulate your gut microbiota, promoting a healthy balance of good bacteria.

How cardio benefits your lungs Physical activity has a positive impact on your lungs. Cardio workouts help decrease the frequency of breaths taken during exercise, leading to reduced fatigue and breathlessness in chronic lung conditions like asthma.

Other benefits of cardiovascular exercise In addition to the specific advantages mentioned above, regular cardio exercise offers several overall benefits.

Weight loss: When combined with a heart-healthy nutrition plan, cardio exercise aids in safe weight loss. Maintaining a healthy weight reduces the risk of developing diseases such as diabetes, certain cancers, and heart disease.

Increases energy: Cardio workouts release endorphins, providing you with lasting energy throughout the day and improving your overall energy levels.

Improves sleep: Cardio helps you fall asleep faster and promotes restful sleep. However, avoid vigorous exercise too close to bedtime, as it can lead to increased adrenaline and make it difficult to sleep.

Strengthens your immune system: Regular physical activity, including cardio, helps reduce stress, improve sleep, and enhance blood and oxygen flow to your cells, ultimately boosting your immune system’s effectiveness.

Reduces the risk of falling: Engaging in cardio exercise, along with strength and balance exercises, can help prevent falls and reduce the risk of serious injuries, especially as you age.

Improves sexual function: Aerobic exercise benefits sexual function, decreasing the chances of erectile dysfunction in men and enhancing arousal in women. It improves erectile function and contributes to positive body image and psychological health.

Enhances mood: Cardio exercise boosts your mood by releasing endorphins and combating depression. It also improves self-esteem and releases tension-fighting hormones like serotonin, dopamine, and norepinephrine.

How long should you work out? To reap the health benefits, the American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise spread throughout most days of the week. If you’re new to cardio exercise, start with moderate-intensity workouts to allow your muscles and joints to adapt gradually. Aim for a 30-minute workout at least five days a week that elevates your heart rate throughout the activity. Alternatively, if you’re just starting out or it has been a while since your last exercise, begin with three 10-minute workouts five or more days a week.

In conclusion, cardiovascular exercise is a crucial component of any exercise routine. It promotes better overall health by increasing blood circulation, oxygen flow, and numerous physiological benefits. So whether you enjoy swimming, walking, or any other form of cardio, keep up with your workouts. Your efforts are yielding significant benefits for your body.