However, if you go too far, you can run into problems with overtraining syndrome and overuse injuries. This, in turn, shows visible … This focusing of your attention has the result of helping shed stressful thoughts. Exercise is excellent for heart health and preventing … Also, joints stiffen with age. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Don’t have time for an extended period of training? Weight lifting, unless done in a circuit style fashion, would not be considered aerobic cardio exercise since you are not moving continuously. When you exercise, you strengthen your heart. In a study in Age and Ageing, women between 72-87 years old were given a dance-based aerobic class with a variety of movements, including balancing on a single leg, squatting, and marching. The benefits of regular cardio exercise is an extensive one, as mentioned earlier, it improves the overall health, but it renders a special benefit to the state of your heart. Studies have shown that exercise may combat brain cell deterioration in older adults (2). Here is information on health benefits you will see from cardio exercise: Exercise is excellent for heart health and preventing heart disease. Exercise can improve brain function and protect memory and thinking skills. Your heart will beat more rapidly as it moves blood throughout your body. People, especially women think strength training makes the body bulky and does not help much in losing weight. Fitness, Health, Workout; by Om Satav; January 21, 2021 January 21, 2021; Quick Contents!!! By Katie Hunt, CNN. Poor circulation long-term can lead to problems such as heart attack or stroke, but keeping your circulation functioning properly can help prevent those problems. “How Much Exercise Do You Really Need?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 Apr. The bottom line is that a workout routine that helps boost your heart rate is good news for your entire body. Cardio workouts are known for raising high-density lipoprotein (HDL) and for lowering low-density lipoprotein (LDL) levels in blood. Performing cardiovascular exercise also changes the hormonal profile in your body considerably. One group burned 600 calories for 5 days a week doing cardio were successful at losing 5.7% of their body weight. Exercise … Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be). The other thing it helps is your mental fitness. The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. People who have chronic lung problems, like asthma, may find a lot of benefit in regular physical activity. “People tend to think of cardio in terms of steady state exercise, like jogging,” says Trevor Thieme, C.S.C.S. Regular exercise also helps to keep your blood sugar levels under control, meaning you don’t experience as many blood sugar swings as people who don’t exercise regularly. If your aerobic capacity is low, simply walking from your car to the store can feel like a chore. The first one is an improved condition of your heart. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! This means that your heart doesn’t need to work nearly as hard, which has benefits for your whole body (2). And again, as blood flow increases, it helps to decrease the health risks of diseases like stroke. Explore the infographic below to learn more about the health benefits of cardio! People often forget that the heart is a muscle. This means that your heart doesn’t need to work nearly as hard, which has benefits for your whole body (2). Consistent cardio workouts help in the reduction of so many different conditions. All rights reserved. Once you are able to do 30-45 minutes 3-5 times a week then step it up a notch and look at those advanced principles. But even if you can’t do 30 minutes a day, even short bursts of exercise with intensity can make a difference to your health. Cardio exercise, especially fasted, is ideal for strengthening the heart. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren't going to get optimal results. Did you know that exercise releases endorphins? Exercises is helpful in boosting memory and thinking skills, and enhances brain health. One of the benefits of cardio exercise is that it improves heart health. Also it helps your heart and decrease the likelihood of heart disease and its many complications. Cardio exercise and activities can also: Strengthen your heart and muscles; Burn calories; Help control your appetite Roughly, this means 30 minutes of raising your heart rate with movement five days a week. There are various forms and methods of performing cardio exerciseâall which will have specific benefits and guidelines. The program should be balanced including cardio, strength, and a healthy diet. Â© 2020 Bodybuilding.com. Weight. Benefits of exercise for heart health are limitless A new study, conducted by the University of Oxford enrolled over 90,000 participants. It can also help reduce the chances of osteoporosis. One great advantage of low-intensity cardio exercise is that you do not need a gym to do it. Benefits of Cardio Exercise. Aerobic exercise improves blood flow and circulation, leading to more attractive and healthier skin. Cardio exercises lay special emphasis on the heart and help to keep the risk of cardiovascular diseases at bay. One study reported that physical activity may reduce dementia risk, no matter what age you are. It keeps your muscles and tissues active. Did you know that one of the advantages to heart pumping cardio exercise is a better sex life? When this system is impaired, that leads to high blood sugar levels and then diabetes. Cardio is a healthy way to combat mental health issues like depression, anxiety, or stress. It decreases anxiety and can also help with depression. “Dance‐Based Aerobic Exercise May Improve Indices of Falling Risk in Older Women.” OUP Academic, Oxford University Press, 1 July 2002, academic.oup.com/ageing/article/31/4/261/23685. So, now that you know the health benefits of cardio, you probably want to know where to start! So now that you know the basics of what cardio is, the benefits of including cardio and how to go about starting it (or progressing from where you currently are). Cardio is one thing you do not want to overdo in the beginning because spending hour upon hour on a machine at a moderate pace is really not going to give you any further benefits than someone doing a more moderate volume. “10 Great Reasons to Love Aerobic Exercise.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 5 Feb. 2020, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541. Here are some simple options and tips to get started: Dawn Highhouse holds personal training and nutrition certifications from ISSA and Precision Nutrition. Researchers say any amount of exercise is beneficial for cardiovascular health. Cardio is short for Cardiovascular. The changes you make will help you stay in shape and cause reductions in health-related areas. The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program. Like other muscles in your body, it needs to be trained to become stronger. Much like your aerobic capacity, regular cardio exercise builds fitness in your lungs and muscles. By performing cardio exercises regularly, you will increase your muscles’ ability to utilize glucose. By helping the brain replace cells, it can help with memory and thinking ability. The word aerobic means “with oxygen.” In short, cardio is any type of movement that raises your heart rate and makes you sweat and breathe harder. So great for the best advice on how to do it but time. Any movement that gets your heart and intensities of movement that gets heart. Cardio has significant effect in obese and overweight people dawn also graduated from Davenport University a... 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