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Top 3 Benefits of Cardio For some cardio can be a nightmare and for others it’s something they do for fun and can’t get enough of. However way you feel about cardio, it should be a staple in your fitness routine. Here I have listed the Top 3 Benefits of Cardio for whatever your goal is when you do cardiovascular exercise regularly. (Regular cardiovascular exercise is doing 30 minutes of cardio 5+ days a week or you could try three 10-minute cardio sessions a day for 5+ days a week.)
This is one of the most important aspects of fitness that is very easy to overlook. Most of the time people exercise to look good or to gain strength but cardiovascular health isn’t one of the main targets for a lot of people. According to the American Heart Association, Heart Disease is the #1 killer of men AND women in the United States.1 Heart attacks (when the heart suddenly stops working) is another major problem associated with cardiovascular health.
When you do cardiovascular exercises it helps to decrease the work your heart has to do but not only during exercise but also during your resting periods. This happens because cardio reduces blood pressure and your resting heart rate.
Vigorous exercise is great to help with sleep but even regular moderate cardio is beneficial to help you fall asleep faster and sleep longer. In a study published in the US National Library of Medicine, they tested the effects of moderate aerobic (cardio) exercise on chronic insomnia. Their goal was to “evaluate the effect of long-term moderate aerobic exercise on sleep, quality of life, and mood on individuals with chronic insomnia.”2 The study found a significant decrease in sleep onset latency (how long it takes to go to sleep) and wake time after sleep onset (how many times you wake up throughout the night) and improved sleep quality following the cardio exercise. Time of day that the exercise was performed showed no difference in results.
In order to lose body fat you need to be in a calorie deficit. All that means is that you need to consume less calories than you burn. One of the best ways to create that deficit is through cardio. The Center for Disease Control and Prevention (CDC) says that a 154lb person can burn anywhere from 140-295 calories in 30 minutes of a cardio exercise. And according to the US Department of Health and Human Services, 75-150 minutes per week of vigorously-intense aerobic (cardio) exercise is required for substantial change.3 This is especially beneficial for anyone who may not have more than 30 minutes to exercise and wants to maximize their calories burned in order to lose body fat.
1) https://www.heart.org/en/about-us
Now you have a better idea of why cardio is beneficial and whatever your goal is, I do recommend making cardio part of your fitness routine to maximize the health benefits that come along with it whether you need help with one or all of the benefits. To learn about products that can optimize your fat loss visit this page:
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