11 Cardiovascular Exercise Benefits That You Need

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Dreaded cardio…very few people look forward to going for a jog or a nice long walk after work. Even experienced lifters don’t look forward to their cardio exercise at the end of a training session.

Many people even fear that cardio will impact their muscle growth. However, the truth is that cardio will not kill your gains. Cardiovascular exercise strengthens your heart and lungs, improves blood flow, helps regulate body weight, increases energy levels, burns calories, and more. Cardio exercise is also recommended by doctors to help prevent many health issues such as high cholesterol and diabetes.

In this article, we will explore the many benefits that come from engaging in regular cardiovascular exercise.

1) Drop The Stubborn Bodyfat

Possibly the greatest benefit of cardiovascular exercise is its ability to lose weight. Let’s face it, the majority of us start our fitness journey to lose weight.

Studies have shown that implementing a regular cardiovascular exercise routine can cause significant weight loss. Regular cardio workouts can shrink your waist size and have you fitting in those jeans you thought would never be worn again.

2) Improve Insulin Sensitivity

Insulin sensitivity is your body’s ability to process glucose. People who are insulin resistant do not properly process or utilize insulin, which can lead to high blood pressure. Individuals who are insulin sensitive are associated with better health and increased muscle mass.

There are many ways to increase your insulin sensitivity, including:

  • Fix your sleep (8 hours per day)
  • Lose bodyweight
  • Hypertrophy or weight training
  • Reduce stress
  • And More

Regular cardiovascular exercise is one of the best ways to improve insulin sensitivity and avoid health issues such as diabetes. Cardio will make your body into a high-powered machine that moderates blood sugar levels, effectively partitions and utilizes nutrients instead of storing them as fat.

3) Look Better, Feel Better

Hey, there is no shame in saying you perform cardio workouts to look better. It is completely natural to want to improve your appearance to be more attractive to sexual partners and be more respected by your peers.

Regular cardiovascular exercise will help you get in great shape and boost your mood. Improving self-confidence is one of the several mental health benefits of cardiovascular exercise.

4) Cardio Exercise Builds A Strong Heart

Consistent cardiovascular exercise fights obesity-related morbidities and cardiovascular disease. Heart disease is the number 1 cause of death in the United States.

If that fact does not motivate you to start working out then nothing will! Cardiovascular exercise will get you in the best shape of your life while building a strong healthy heart in the process.

You should be sure to perform a mix of high-intensity (HIIT) cardio and low intensity (LISS) cardio to get the benefits of a variable heart rate. To structure your training, perform 80% of your cardio at low intensity and 20% at a high intensity.

5) Fix High Blood Pressure

Hypertension impacts about 1 in 4 people in the entire world. It has been proven that regular exercise in the target heart rate zone can reduce blood pressure.

Although exercise raises your heart rate and it is possible that your blood pressure will rise during physical activity, it has been shown that blood pressure reductions will happen in the time following the new workout routine.

This is not professional medical advice and is presented for informational and educational purposes only. Consult a doctor for wellness advice if you have any pre-existing conditions.

6) Aerobic Exercise Can Improve Digestion

Performing regular cardio will increase your body’s ability to pump blood throughout the body. This can in turn improve your overall digestion.

People who perform regular aerobic exercise also have higher metabolic efficiency. Regular cardio and resistance exercise can increase your resting metabolic rate. This allows you to digest meals more efficiently and burn calories at rest. Who wouldn’t want that!

7) Anyone Can Do It!

Anyone can start a new cardio routine. You do not need a gym membership. You do not need to start out with vigorous activity 7 days a week. All you need is to take the initiative to get started.

There is a method of cardio for everyone. From walking, jogging, swimming, even aerobic dance class there is something you will love. Cardio can even be fun!

The key is to find a form of exercise you enjoy and can stick with over the long haul. The best exercise program you can find is the one you will stick with for a long period of time.

8) Improve Memory and Cognition

Consistent cardio can reduce brain fog and bring mental clarity. Additionally, exercise has been associated with increased memory performance and capabilities. This can be critical as we age.

Who would have known? Repeated moderate activity could not only improve your body but also your cognitive performance as well.

9) Improve Your Sleep

Sleep is one of the most critical factors in muscle recovery as well as overall health. Many people struggle with sleep for a variety of reasons.

  • Stress
  • Anxiety
  • Working long hours
  • Small children at home

Whatever your reason is, the fact still remains that sleep is crucial for health and longevity. Establishing a regular exercise program has been shown to improve sleep quality for individuals with insomnia.

Avoid intense or moderate-intensity exercise right before bed or you may not be able to fall asleep.

10) Improve Longevity

We have already reviewed 9 great benefits of cardio exercise. Cardio can improve your heart health, decrease blood pressure, improve insulin sensitivity, build a stronger immune system amongst other things.

Cardio also improves your overall longevity. Consistent exercise is associated with a longer lifespan in adults. Who doesn’t want to live longer?

Regular cardio also reduces the chance of falling in elderly individuals. Falling is one of the leading causes of death in otherwise healthy elderly people.

11) Doesn’t Break The Bank!

Most forms of cardio are totally free! Unless you are signing up for a fancy gym or workout class, all you need is some effort. Effort doesn’t cost a thing.

Any exercise you can perform with your own body weight is generally free of charge. So cut the excuses and get out there and start walking your neighborhood after work.

5 Cardio Exercises For Your Next Workout

There is a near-limitless number of cardio exercises that you could implement into your fitness routine. Here are 5 of the top cardio exercises that are sure to get you results.

1) Walking

The simplest of all forms of cardiovascular exercise, walking. Regular walking can improve blood pressure, increase weight loss, boost your immune system, and improve your cardiovascular health.

Aim to walk as fast as possible while still being able to maintain a conversation. Consistent brisk walking will improve your aerobic base significantly.

The key benefit of walking is that anyone can do it as it only involves using your own body weight. Unless you have a pre-existing medical condition, there are very few reasons why you can’t get on the treadmill or outdoors for some walking. Brief 10 minute walks after each major meal can be beneficial to improving insulin sensitivity and digestion.

Make walking a part of your regular exercise program!

2) Jogging

For those who have the ability to run, jogging can be a great form of aerobic exercise. Regular jogging can help manage body weight, increase athleticism, improve your blood sugar, improve blood flow, and build a strong heart. A strong heart is a key to a long and healthy life.

One of the major benefits of cardio is it gives you an excuse to get outdoors. Unless you supplement Vitamin D regularly, most people do not get adequate sunlight throughout the day. Regular sunlight can improve your health and boost your mood.

Nobody has ever gone for a long jog and felt bad afterward!

If you are not at a high enough fitness level to begin jogging, then start with walking or another form of low-impact cardiovascular activity to increase your base fitness level.

Not all forms of physical activity are created equal. Be sure to know your physical capabilities and make small progressions towards your goals over time.

3) Air Bike

The air bike is another form of cardio that should be incorporated into your aerobic training. Unlike other forms of aerobic exercise, the air bike utilizes the full body.

The air bike can be used for both low-intensity cardio and high-intensity cardio. If you need a new cardio workout, try the following:

  • 20-second max-effort sprint
  • 40-second recovery period
  • 10 rounds (10 minutes total)

If you are looking for a new form of aerobic exercise to implement into your exercise sessions, look no further than the air bike.

4) Rowing Machine

The rowing machine is another popular form of aerobic activity. Most due to the fact…rowing is fun!

For many people walking, jogging, elliptical, Stairmaster, and other common forms of aerobic exercise are just plain boring. The rowing machine is a fun way to increase your exercise intensity, increase weight loss, lower blood pressure, and build full-body strength.

Regular rowing will not only improve your cardiovascular system, but it will build strong and developed back, leg, and arm muscles. You cant beat an aerobic exercise that builds muscle and burns fat at the same time.

5) Swimming

Swimming is a great form of aerobic exercise for individuals targeting weight loss improving blood sugar and reducing the chance of heart attacks. In most cases, swimming actually burns more calories than walking over the same amount of time.

Nearly all your large muscle groups will be utilized for swimming. After a high to moderate-intensity activity in the pool your whole body burns.

Swimming is a great way to safely build your aerobic capacity. Most other forms of aerobic exercise can put a large amount of stress on your bones and joints. I’ve never heard of anyone rolling an ankle or getting shin splints from swimming!

If you are looking for a low-risk form of cardiovascular activity with tremendous health benefits, look no further than swimming.

The Takeaway

We hope you enjoyed learning about the benefits of cardio exercise.

Now that you know how great they are for your health, it’s time to put them in your workout routine!

If you need help with picking which cardiovascular exercise will work best for you, our team is here to answer any questions and recommend some workouts tailored just for you. Check out these 5 amazing cardio exercises and get started on an exercise plan today!

About Post Author

Dave Shelton

Dave founded My Fitness System to pursue his true passions of health & fitness. He has dedicated his life to studying exercise, general well-being, and health supplements. This site was created to share Dave’s years of experience in the fitness industry and provide quality information to the people.

See author's posts

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