Before listing and explaining the health benefits of cardio exercise, lets briefly first put some light on what defines a cardio workout? what does a cardio workout do for you?, and How much cardio should you actually be doing?

What defines a Cardio Workout?

Cardio is short for “cardiovascular exercise.” Cardiovascular exercises are any type of activity that gets your heart rate up, increases the amount of oxygen in your blood, and improves your heart’s health.

Examples of cardio workouts are yoga, running, swimming, cycling, and cross-country skiing.

What does a Cardio Workout do for you?

A cardio workout can do a lot for you. It can make your heart beat faster and stronger, which means it is going to be pumping more blood to the rest of your body. Your lungs will take in more oxygen and release carbon dioxide. Your stomach muscles will get stronger, which reduces the risk of back problems.

The goal of this article is to show people what they can gain from a cardio workout and how to do it properly.

What is the correct way to do cardio?

There are many ways to do cardio. However, there is no single correct way. Instead, it is best to do what works for you and what you enjoy the most.

Listed below are the different ways of doing cardio correctly:

  • Running on the treadmill
  • Swimming laps in the pool
  • Doing yoga in your living room
  • Hitting up a spinning class at your gym

How much cardio should you actually be doing?

If you are trying to lose weight, the American Heart Association (AHA) recommends completing 150 minutes of moderate-intensity continuous physical activity (e.g., walking) per week or 75 minutes of vigorous-intensity physical activity (e.g., jogging).

For those who are already at a healthy weight or trying to maintain their weight, the AHA recommends 30 minutes of moderate-intensity activity (e.g., walking) daily or 20 minutes of vigorous-intensity activity (e.g., running).

But why are experts recommending aerobic exercises? Let’s look at the benefits:

Health Benefits of Cardio Exercise:

1. Improved Cardiovascular Health

The main benefit of aerobic exercise like cardio is its ability to improve cardiovascular health; people who do cardio exercises regularly have lower blood pressure and risk of heart disease than those who do not..

Cardio Exercises give strength to your heart and help them pump blood in the body more effectively.

If you specifically want to lower the blood pressure and cholesterol, target 40 minutes of mid-to vigorous-intensity cardio exercises around 3 to 4 times every week.

2. Boost in Energy

Although many people consume energy drinks and coffee to stay alert throughout the day while some of them can’t go through a day without a long nap.

These methods can be dangerous for your health.

A healthier way is to do cardio workout.

It will naturally boost your energy, that is why most fitness people start their day with cardio in the early hours of the morning.

When your body gets through an activity that needs energy, like running, it produces endorphins. The increased endorphin levels consequently boost your energy.

Just make sure that you are not overdoing cardio, otherwise instead of giving you energy it can harm your body.

3. Lowered Blood Pressure

Cardiovascular exercise can be your solution to high blood pressure. Regular cardio exercising makes the heart stronger. A stronger heart will pump more blood using less effort. As a result, the force on arteries decreases, lowering the blood pressure.

4. Improved Brain Power

The brain starts losing tissue at the age of 30. Scientists found that cardio exercises can slow down this process and enhance cognitive performance.

To test the theory, 55 years and older adults gave magnetic resonance imaging (MRI) scans for results.

The subjects involved were then tested to check their health, including aerobic fitness. The adults that were most fit showed lesser reductions in the front, parietal, and temporal parts of the brain.

Overall, their brain tissue were more resilient and losing mass slowly. It shows that Aerobic exercises like cardio does good to body and brain.

5. Good for Mental Health

Exercising in general is good for mental health, but cardio exercising specifically is known for improving mental health. This is because it can reduce anxiety and depression, boost self-esteem and mood, lower stress levels, and help people feel more confident.

Mental health experts recommend 150-200 minutes of moderate intensity cardio exercise each week for improved mental wellness.

Aerobic exercises are essential for improving mental health as they are proven to have positive effects on the brain cells.

The feeling someone experiences after the physical workout is coined as a “runner’s high.”

Runner’s High:

Besides endorphins, as you are doing the workout, you are constantly challenging yourself mentally. Many times you want to quit workout when feeling like you can’t continue. But pushing through this tough period and eventually finishing it gives a great sense of success and results in a natural “high” known as runner’s high afterward.

Getting into the routine of cardio exercising, you will begin to feel better about yourself because there is a strong link between exercise and happiness.

6. Boosts mood

A cardio workout may also improve your mood. In a study on people suffering from depression, participants walked on a treadmill for 30 minutes of a session.

Within 10 days, they were asked to report changes in mood.

All participants reported a significant reduction in their symptoms of depression.

Consequently, it can be said that engaging in exercise, even for a short period can have a big impact on mood.

You don’t even need to wait for two weeks to see an improvement.

This study revealed that even a single-week exercise session is good enough to give you a boost.

7. Cardio Exercises Burn Fats

Cardio exercises burn fats through calorie expenditure. Exercises like burpees and rope jumping, for instance, are the most effective in this regard. They engage the whole body and lift your heart rate, which as a result converts into sweating and fat burns.

8. Better Sleep

Cardio exercise also has benefits for those who suffer from insomnia or those who have trouble sleeping at night. It helps them fall asleep quicker as well as improve their quality of sleep.

Those who do cardio before bed find that they wake up feeling more rested then those who don’t do any type of physical activity before going to sleep.

Cardio exercising improves sleep quality because it releases endorphins which help to reduce stress and anxiety. It also helps to regulate blood sugar levels which can improve sleep patterns.

9. Natural Boost in Energy

Cardio exercise is always seen as a good way to have a natural boost in energy. When you are doing cardio, your heart rate gets faster and that causes your body to release endorphins. These hormones help you feel better and want to do more physical activity.

10. Helps Immune System

Cardio exercise helps boost our cardio health by improving blood flow and reducing cholesterol levels which in turn strengthens our immune system.

A strong immune system is the body’s natural protection from illness and disease. It is made up of different types of cells, tissues, and organs that work together to protect the body from pathogens like bacteria, viruses, fungi, and parasites. One crucial function of the immune system is to recognize foreign substances.

Cardio can even help prevent chronic conditions such as obesity and type 2 diabetes which are linked to a weakened Immune System.

11. Cardio is good for Skin, Muscles and Weight management

Cardio exercises are good for the skin because they help reduce the aging process, keeping the skin elastic and reducing wrinkles.

They help in weight management because they burn calories by raising your heart rate and releasing fat from the body’s cells.

Also cardio exercises are good for the muscles because muscles may age faster than other tissues but cardio exercise can help to slow down this process.


For a healthy life, it is important to adopt healthy habits. And exercising is one of those healthy habits. Our bodies are naturally built in a way that craves movement and if you don’t utilize your energies, the body becomes weak, resulting in many health problems.

Make health and fitness a lifestyle and enjoy a quality life 🙂

Also Read:

Working out while fasting

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"


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