Have you heard about cardio exercises? The term i.e. cardio or cardiovascular fitness exercise is used to reference your circulatory system. It's a form of aerobic exercise that delivers oxygen to the muscles, tissues, and important organs of the human body. Popular examples of cardio exercises can be running, swimming, Zumba, jogging, and walking etc. These workouts increase your heart rate and improve blood circulation. To know more about the benefits of cardio workouts, please check the following sections.

7 Incredible benefits of cardio workouts

  1. Weight loss and maintenance: According to Mayo Clinic, cardio workouts help you to maintain a healthy weight. In fact, a great nutrition regime (when combined with an appropriate cardio program) is considered to be an excellent and effective way to lose excess weight. The benefits of a cardio exercise program are virtually limitless. It burns calories, increases metabolism, and burns fat. For maximum benefits, you need to practice around 40 – 60 minutes of continuous cardio exercise. However, if you are leading a sedentary lifestyle, then you can start with 20-minute cardio sessions and gradually increase the duration as you become more accustomed to.
  1. It promotes brain health: As you already know that physical exercise is good for the overall health and fitness of your body. A proper cardio exercise regime not only helps you to diligently attain your fitness goals, but also it helps your brain to become sharper. Cardio workouts have multiple positive effects on your brain functions, starting from the behavioral level to the molecular level. For example, it improves the blood flow and directs more oxygen to your brain. Additionally, it creates a nourishing environment for your brain cells to grow and thrive.
  1. Increased metabolism: How to naturally improve your metabolism rate so that it leads to more fat loss and helps you accomplish fitness goals? Well, all forms of cardio workouts, for example, running, walking, and swimming can instantly boost your metabolism. In this way, these aerobic exercises help you to burn more calories. Make your cardio exercise program more intense so that your body can burn more calories.
  1. Increased bone density: Bone density is nothing but the measurement of the actual mineral content of your bones. Please note, people who are having a relatively higher bone mineral content will tend to have lesser risks for osteoporosis related fractures. And, performing cardio exercises which include running will lead to a great increase in the bone density. When you practice cardio exercises, your muscles will withstand the generated stress of your physical activities by pulling it on your bones. As a result, this pulling effect will promote a substantial increase in the bone density. If you can improve the bone density early in your life, you will eventually reduce the risks of developing osteoporosis.
  1. Reduced risk of heart disease and some types of cancer: Regular exercise, especially cardio workouts, is the best possible way to reduce the risks of a heart disease. Do you want to know how does it help to minimize chances of heart disease? Well, cardio exercise offers great benefits when it comes to balance and maintain your cholesterol level, blood pressure, energy level, weight, and mood. Living an inactive and sedentary lifestyle is considered to be a risk factor for heart disease. Some other risk factors for heart-related issues include high cholesterol, high blood pressure, and obesity. Luckily for you, simple cardio exercises help you to lessen down the chances of a heart disease. Plus, research studies have shown that cardio workouts have proven benefits in preventing some types of cancer.
  1. Temporary relief from depression and anxiety: Cardio workouts can improve your physical condition. Not only they help you to reduce stress, but also they maintain your mental fitness. Studies have even proved that these workouts are extremely effective in improving alertness, increasing concentration, enhancing cognitive functions, and reducing fatigue. This can be particularly helpful when stress has already depleted your energy level or when you are unable to concentrate properly.
  1. More confidence about how you feel and how you look: Like other exercises and physical activities, cardio workouts produce more endorphins -- a chemical that acts as a natural painkiller and makes you feel good. It improves your mood and reduces stress.

Scientists have discovered that regular participation in various cardio exercise can decrease your tension, improve sleep, elevate and stabilize your mood, and even increase self-esteem and confidence (about how you feel and how you look). In fact, only 5 - 10 minutes of simple aerobic cardio exercises can offer excellent anti-anxiety effects and boost your self-confidence level.


Guest Post:  Lydia Mattern, NASM Certified Personal Trainer

Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.

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