Benefits of Cardiovascular Exercise

Benefits of cardiovascular exercise
Benefits of cardiovascular exercise 

Benefits of Cardiovascular Exercise :- Exercise is very important as it keeps us fit and healthy. It is suggested that one should exercise at least 5 times a week. It helps to keep our vital organs healthy and reduces the chances of illness.

In this article, we will look after Benefits of Cardiovascular Exercise.

Stay tuned with us for more information. 

I will try to be as simple as possible to explain you my viewpoints. 
So, without having any further delay let's get started.

Definition:-

Cardio exercise is a rhythmic activity that raises your heart rate. As its name suggests, it's connection is with Heart.

This mainly includes Rowing, Swimming, Cycling, Kettlebells, Jumping Rope, Stair Climber, Running (moderate pace) and some other.

Benefits of Cardiovascular Exercise:-

There are many benefits of cardio exercise. You will come to know those in this article. 

1. Strengthens Immune System


Our immune system protects us from many bacterias. So, it is our duty that we should keep this system healthy. 
In a study published in journal Aging Cell, researchers analysed 125 male and female cyclists of age range 55 to 79 and compared those individuals with 75 other people of similar age who never or rarely exercised.  

The cyclists had more muscle mass and strength. Also, lower levels of body fat and cholesterol as compared to adults who never or sometimes exercised.

The thymus gland located in the upper anterior (front) part of your chest directly behind your sternum and between your lungs is responsible for producing immune cells called T cells. It begins to shrink around the age 20. 

As the thymus gland shrinks, its tissues are replaced by adipose tissue(a fatty tissue). At this age, T cell production starts decreasing.

The study found that the thymus glands of the cyclists who regularly ride looked like they belonged to younger people. There body was producing T cells as would be expected from the thymus of a young person.

If your immune system is strong then your body will be able to protect it from foreign bacterias. So, as to  protect your body, start it today.

2. Increases Heart Rate:-

Increased heart rate is beneficial for our body as it provides more blood and oxygen to it. Aerobic exercises, especially swimming and running, helps our body to use oxygen more efficiently. 

This reduces your resting heart rate and your breathing rate which are two important indicators of cardiovascular health.

From the study conducted in the year 2008, when researchers compared blood pressure, cholesterol levels, and other heart health metrics of 46,000 swimmers, walkers, runners and the people who had little or no exercise, they found that the regular swimmers and runners had good metrics, which were followed closely by the walking people. 

Faster heart rate than it's resting rate every day trains your body to move oxygen and blood to your muscles more efficiently. This helps your muscles to move with more ease and to use that fuel more economically. We can say, in other words, you will end up in shape.

3. It Tones muscles


Toned muscles are stronger muscles that are always healthy and ready for action. Muscle toning can be beneficial as it can improve your strength, balance, and posture, and sure, they look great, too. It is important to note that there is no secret to tone your muscles.

One can improve his/her muscle tone and definition with a healthy diet and exercise. Just you require consistency. Fortunately, there are many things you can do to tone your muscles, one of which is cardiovascular exercise.

It was believed that to build muscles, cardio paled in comparison to exercises like resistance training, which are designed to help you gain strength. 

But according to a recent review of 14 studies found that on average, a men who had almost 45 minutes of moderate to intense cardio 4 days a week had around 5% increase in leg muscle size.

Aerobic exercise can help you to grow muscles as you will expect from resistance training, if you did it properly.

4. Improves Cholesterol Level


Cholesterol is one of the fatty substance which keeps circulating in our blood. Not only the amount of cholesterol in the blood affect our body, other factors also have some role.

Aerobic exercise can reduce the level of LDL (Low-density lipoprotein) in our body which is also known as "bad" cholesterol because it can build up on the walls of your arteries and raise your risk of heart disease.

This exercise has also role in increasing the level of HDL(High-density lipoprotein) popularly known as "good" cholesterol because it mobilizes the cholesterol in your blood and protects the body from cholesterol buildup.

According to a study published in Arteriosclerosis, Thrombosis and Vascular Biology, physically active women has significantly higher levels of HDL cholesterol as compared to sedentary women. 

In men with belly fat, regular endurance exercise increased good cholesterol levels.

You can also change the nature of cholesterol by Exercise. In the year 2002, researchers from Duke University Medical Center  found that exercise improved the size and number of the particles that carry cholesterol through the body. 

Those who exercised regularly had larger, “fluffier” particles and were less likely to clog arteries due to cholesterol deposition.

5. Reduce Depression Symptoms


If you are suffering from Depression then yoga may be beneficial for you as it can unwind you and can give relief from stress. But, you will be surprised to know that cardio exercise can also solve this problem.

Aerobic exercise can have a powerful impact on people suffering from depression. If you are stressed and depressed just spend half an hour walking on a treadmill for 10 days. This will make feel better. 

This method is sufficient to produce a clinically relevant and statistically significant reduction in depression.

In a study, researchers examined data from 24 studies with a total of 4,111 patients who had chronic illness and some symptoms of depression. All of the smaller studies randomly assigned some patients to do aerobic exercise and others they gave just normal medical care.

The study found that, Patients who exercised at least two to three times a week had a reduction in depression symptoms as compared to people who didn’t do aerobic exercise at all.

6. Weight control


It feels sometimes difficult to control the weight due to our busy schedule. This can be a win win situation if cardio exercise can help you to loose your weight and belly fat.

To loose some pounds, the rule is simple. You just have to create a calorie deficit. In other words, burning more calories than you eat. Most of the people prefer to slash calories strictly through dieting. 

But, the most efficient way to do this will be combine cardio, strength training, and a healthy low-calorie diet. 

When you boost your heart rate into your target heart rate zone, automatically heart start pumping faster, you're breathing harder, you're sweating. This makes your body to burn more calories. 

The harder and longer you work, the more calories you burn. For instance, a 150-lb person can burn around 150 calories during a 30-minute of brisk walk.

Calories burning through exercise means you do not need to cut calories from your diet, as long as you don't compensate by eating more after your workout.

Some other Benefits

There are some other benefits of cardiovascular exercise Read more to know about them. 
Increases:- 
  • Flexibility (potentially)
  • Sports performance
  • Sense of well-being 
  • Blood lipid profile
  • Insulin sensitivity
  • Glucose tolerance
Decreases:- 
  • Daily fatigue
  • Anxiety, Depression
  • Coronary artery disease (CAD)
  • Hypertension
  • Non−insulin-dependent diabetes mellitus
  • Cancer
  • Osteoporosis
  • Obesity


How to Choose Cardio Exercise?

Firstly, to set up a program, it is necessary to look after the types of activities you will like to do. You should think about what's accessible to you, what fits your personality, and what will make feel comfortable. 

Opt. for whatever you love such as moving outdoors, running, cycling, or walking.

Any activity will work for you, as long as it involves a movement that can take your heart rate into your heart rate zone. The best choice to do this is walking and running

It do not require any special equipments except a pair of shoes. So, it's one of the cheapest way to increase your heart rate.

You can also hit the gym because here you have access to many more options in the form of machines such as stationary bikes, elliptical trainers, treadmills, rowing machine, climbers, the pool, and many more.

If you do not have sufficient time to take a gym membership or not comfortable with it then go for home exerciser. Buy your own treadmill and stationary bike OR Take help from exercise videos available on internet, fitness softwares and applications, online workouts, hiring personal trainer.

Do cardio exercises as jumping rope, jumping jacks, jogging in place, burpees, and more.

How you can Begin?

If you are not a regular exerciser and want to start it then this topic may help you to begin this healthy journey. Follow the mentioned procedures.

Begin slowly.

If you're a beginner, start slowly. 

1. Take a 10 minutes walk in the morning and 10 minutes in evening

2. Start with normal pace. After that gradually increase the capacity. 

3. After 10 to 15 days get up-to 30 minutes a day and move towards brisk walking. 

4. After that you can prefer hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing and heart rate.

Duration for a Cardio Workout?


After you got the answer of the question what to do, then probably the next question arises how long you should do it. But keep in mind that not to go beyond your limits.

According to guidelines, start up slowly as I mentioned above and then increase your capacity. Anywhere from 20 to 60 minutes of cardio is sufficient to be healthy, lose weight, and get fit, depending on the types of workouts you do.

 Do not try to start with an hour of exercise. It is too much if you rarely exercise.

Before Exercise:-

Include three elements in your workout:

Warm-up your body:- It is necessary to warm up body prior to any workout or exercise. Warm-up for 5 to 10 minutes to gradually rev up your cardiovascular system and increase the supply of blood to your muscles. 

Make sure you try a low-intensity version of your planned activity. For instance , if you plan to take a brisk walk, warm up by walking slowly.

Conditioning:- Work at least 30 minutes of cardio a day so that your body will develop aerobic capacity by increasing your heart rate.

Stretching:- It is very important to allows your heart rate and muscles to return their normal state. So, after each session, cool down for 5 to 10 minutes. Stretch your body muscles such as calf muscles, quadriceps, hamstrings, lower back and chest.

And you are done. 

Tips to Keep in Mind:-

Keep yourself flexible:- One of the benefit of cardio exercise is that you don't have to do the same workout every session, or every week. The best point is that you can choose any activity that raises your heart rate. Changing up your cardio is very easily.

Choose something that you can do regularly:- To meet the exercise recommendations, it is suggested that you need to do cardio 3 or 4 days per week as per the body type. 

Choose any activity that can be comfortable and convenient to you so that you can maintain the consistency or at least until you have formed the habit.

Keep it Simple:- If you are in confusion about what to do, then firstly go for the basics. Just you need around 20 minutes for the body to move on. 

So, take out your calender, find 20 minutes of time on 3 different days, and do anything such as walking, running, going to the gym. This will make you a habit.

Note:-The information provided in this article is for educational and informational purposes only and not intended as a health or medical advice. 

If you have any questions about medical condition or health objectives, always consult a physician or other qualified health provider. 

So, this was all about the health Benefits of Cardiovascular Exercise.

I tried to be as simple as possible to explain you my viewpoints. 



Benefits of Cardiovascular Exercise :- 

1. Strengthens Immune System 
2. Increases Heart Rate
3. Tones muscles
4. Improves Cholesterol Level
5. Reduce Depression Symptoms 
6. Weight control

How to choose Cardio Exercise?

How you can Begin?

Duration for a Cardio Workout?

Before Exercise

Tips to Keep in Mind

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