Benefits of Cardio Exercise for the Body

The US Surgeon General’s Report on Physical Activity and Health, the American Heart Association, the American College of Sports Medicine, and the Centers for Disease Control and Prevention have convened regarding the startling statistics that have been related to exercise. In the United States alone, as many as 250,000 deaths per year can be attributed to the lack of regular exercise or physical activity. Individuals with low levels of fitness have higher rates of cardiovascular morbidities. Despite the numerous evidences that have surfaced over the years, a vast majority of the population still remain sedentary.

There are plenty of resources which prove that exercise is beneficial to the body. The link of exercise to overall well-being comes as no surprise. However, the type of exercise matters. There are types of exercises that cater to specific needs and involve interaction of different muscles: some may need to increase body mass or resistance, while others have been designed to trim down excess weight. Apart from the specific types, exercises should be done properly, so that individuals may gain maximal outputs throughout the attempt.



Cardio Exercise

Cardio exercises are also known as aerobic or endurance type of exercises. The endpoint of such an exercise involves more flexible, stronger muscles and greater resistance to fatigue. Physiological responses to cardio exercises involve greater supply of blood to the muscles, and the muscle cells form more mitochondria. These are organelles that allow greater energy to be produced, and allow increased storage of oxygen, which is why the exercise is also classified as aerobic.

Benefits of Cardio Exercise

The effect of cardio exercise affects more than just individual skeletal muscle cells. As the body demands for more oxygen, the heart enlarges so that more blood is pumped out with every corresponding beat. This action propels the blood throughout the rest of the system, and eventually clears out fat deposits from the walls of the blood vessels. Dilation of blood vessels improves the ability to provide oxygen during bouts of exercise. Furthermore, the respiratory system becomes more efficient in gas exchange. The body improves its ability to utilize oxygen consumption with regular activities. As the body’s tolerance for transport and use of oxygen improves, less fatigue can be experienced. Cardio exercise has been found to make the skeleton stronger, enhance neuromuscular coordination, improve digestion, and make overall body metabolism more efficient. Such benefits may either be temporary or permanent, and this will absolutely depend on how frequent and how vigorously the individual performs the exercise.

Over the past few decades, numerous researches have investigated the relationships between cardiovascular health and physical activity. The scientific reports have only reinforced what has been a prevailing view on the matter. It has even been found that 90% of heart attacks occur during the resting state, and not in physical activity. In addition, physical activity has been linked with several protective effects against non-cardiovascular diseases, such as colon cancer, osteoporosis, hypertension, and non-insulin-dependent diabetes. There have also been studies that link regular cardio exercise with improved mental and emotional health. Less anxiety, lower stress, and improved self-confidence have been implicated. Aerobic exercises are also said to play a vital role in maintaining cognitive function and improve memory.

Cardio exercises do not cause the muscles to hypertrophy, or increase in size no matter how long the exercise is. Examples of aerobic or endurance types of exercises include biking, jogging, or participating in an aerobics class. Simple activities such as walking fast and pushing lawn mower can count as cardio exercises, as long as the intensity of the exercise lasts for at least ten minutes at a time. More vigorous types of aerobic exercises can range from swimming laps to playing basketball.

Mechanics of Cardio Exercise

There exist several benefits that are concomitant with cardio exercise. However, it is essential to take note that these exercises should be done properly. Less than a third of the population meet CDC, ACSM, and AHA’s minimal recommendations for activity. Attention must be focused on the duration, frequency, and preparation of cardio exercises.



The benefits mentioned will only be applicable if certain guidelines are followed. The Surgeon General’s Report on Physical Activity and Health in 1996 served as a springboard to promote physical activity. It has been mentioned that adults need at least 10 minutes of cardio exercises per day. This pertains to vigorous aerobic exercises and intense workouts. It is essential for individuals to remember that a minute of vigorous-intensity activities correspond to 2 minutes of moderate- intensity activities. The 2008 Physical Activity Guidelines for Americans states that adults need at least 150 minutes of moderate aerobic exercises like brisk walking, or at least 75 minutes of vigorous-intensity aerobic activities such as jogging and running every week. For higher chances of improved well-being, the experts recommend a baseline of 30 minutes of accumulated modest activity every single day. Modest exercises pertain to any activity that matches with brisk walking at a rate of 3-4 mph. Short bouts of activities, such as those that last for 10 minutes, done at least thrice a day have are said to have the same effects with activities that are performed for 30 minutes straight. This accounts for 600-1200 calories of energy burned per week.  

Individuals should have activities that consist of a warm-up period, a training period, and a cool-down period. Prior to the planned activities, the individual must wait four hours after a large meal, or two hours before a regular meal. A glass of water an hour before and after workout will significantly help prevent bouts of dehydration. Warm-ups and cooling down exercises are essential to all types of activities. Warming up is the stage between normal and exercise conditions, and are taken so as not to shock the muscles in the body. It can be considered a preparation for heavier activities, and should last for 5-10 minutes. Warm-up exercises involve the use of skipping ropes, calisthenics, or passive stretches. These loosen the joints and increase an individual’s range of motion. Cool-down stretches are done after the exercise, for 5 to 10 minutes as well. During this period, individuals should avoid exposing their warm body to factors such as fresh air, fans, and air-conditioning units. The body must be given enough time to rest before taking showers. Showers help lower the body’s overall temperature.

The Journal of Applied Physiology has recently published a study which states that increased insulin sensitivity can result from exercise.  This means that the body will find it easier to use the sugar consume and distribute it to areas where it can be used as fuel. A dysfunction in this mechanism is the precursor and hallmark of diabetes. This also means that individuals need not engage in extreme diets to reap out the benefits of the exercise. The muscles will need nutrition to recuperate from the effects of workout. A light meal within two hours after the aerobic workout is ideal, and should contain healthy fats, complex carbohydrates, and proteins.

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