Athletes know very well the benefits of cardio exercises as it is the foundation for optimum performance. However, regardless of your age or occupation, you too should add some cardio exercises to your daily routine.
For this reason, we will share with you a list of the 10 most important benefits of integrating cardio exercises into your training.
But before we go on, I would like to clarify the following question: Can cardio be worked every day?
The answer is yes, and you can include in your daily routine a cardio session, as long as the following characteristics are met:
- Having previous physical conditioning
- Just as you prepare the body physically, you must do the same with your nutrition, so make sure your body is properly hydrated; it is recommended to drink at least 3 liters of water daily
- Depending on your personal goals, measure the intensity and effort to be made in cardio training accordingly
- Clothing plays a significant role when doing cardio, so try to keep special care in tennis shoes, shorts, and light t-shirts; this ensures performance and comfort
10 Benefits of cardio exercises
In a future article, we will address this topic more extensively; for now, pay attention to the top 10 benefits of doing cardio.
I hope they motivate you to continue training hard and incorporate more cardiovascular exercises into your life.
1. Combat fatigue and stay energized
Cardiovascular conditioning allows the body to work for much longer without finding a state of fatigue or tiredness, which is what we call “body adaptation.”
The body begins to tolerate that effort to engage; biologically, you find a greater blood pumping to the heart and lungs.
2. Improves your mood
There is nothing better in life than enjoying an activity that generates pleasure or happiness; for this reason, by practicing cardiovascular exercises, you improve your overall life condition and mood.
Especially sharing beautiful moments with your family or with your partner, you will feel that you shine in intimacy.
One of the main causes why people have a bad day is insomnia. So the best recommendation for this will be the practice of cardiovascular exercise.
Rest is as important as nutrition and training, so by incorporating 20 minutes of cardio/day, the body will find true recovery at night.
Remember that insomnia is often brought on by stress and the ingestion of stimulant beverages, so performing a cardio workout routine will provide the perfect depletion to combat insomnia.
4. Improves the functioning of sexual organs
The leading cause for erectile dysfunction is poor blood circulation.
It has been fully demonstrated that better blood circulation equals better sexual intercourse.
The practice of cardiovascular exercise improves blood circulation throughout the body, including the sexual organs of men and women, which benefit greatly thanks to an increased supply in their blood vessels and nerve endings.
5. Weight loss
The role that has been universally designated to cardio is as “the best fat burner,” surely, you have heard comments in the gym such as:
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“If you want to lose weight, do cardio.” Cardio will help speed up the metabolism and eliminate all that extra fat (which goes hand in hand with a healthy diet).
6. The older, the better
In people over 45 years of age, cardio benefits are more evident; it has been scientifically proven that cardiovascular exercises reduce the risk of heart and respiratory diseases.
In the same way, it favors arterial flexibility and the functioning of the muscular tissue in the heart, myocardium.
7. Live longer
As you see an improvement in your daily life, you will also delay the onset of aging in the long term. That is why it’s important never to stop practicing sports, especially cardiovascular exercises.
It should be clarified that much depends on the capacity and mobility of your body. You can seek advice from a professional in sports, physical activity, or health for peace of mind.
8. Cardio is the foundation of any sport
The tools offered by sports training will allow you to build your best version, so hence the importance of taking marks, advance and break limits.
Once you have built your physical conditioning, you can move on to muscle building or weight loss; cardio can still be included in your planning.
In case your goal is to gain muscle mass, the benefits of cardio on your body will show a drier and more toned version, while if you are losing weight, cardio will promote the mobilization of fat to be used for energy and maintain your aerobic endurance.
9- The best complement to any training session
Training planning contains different methods; the first is a continuous method, long-duration exercises with low intensities, another option is the circuits, stations of moderate-intensity with several repetitions, and finally, the fractional method several repetitions, with macro and micro densities.
We are talking about the possibilities of including the cardiovascular part in your workouts, thus allowing a dynamic and functional interest that impacts your physique.
10- Improve your breathing
Lastly, you can consider this the most important benefit.
Regardless of age, cardiovascular exercises will allow you to have management and control of breathing; it’s no secret that many of us reach adulthood using this vital resource wrong.
But don’t worry, you just have to integrate cardiovascular exercises in your daily life as therapy, inhale and exhale; you will feel a big change in your lifestyle.
7 mistakes when practicing cardio
We’ve seen the awesome benefits of cardio and how it can dramatically improve your overall life. However, there are important things to consider to ensure you do it properly. Let’s see what they are…
1. Too fast
There is a popular belief that the faster the exercise is done, the better the benefits will be, in addition to saving time; however, it’s not always the case.
You must know that for any exercise to be useful, you have to do it completely. Take your time and feel each movement of the activity as you work each one of your muscles. Go up and down carefully!
2. You repeat the same routine
The body adapts to routines much faster than you think. Although you may have heard that the more you sweat, the more fat you will lose, this is not always the case.
That’s why you need to change your daily workouts every so often. If you do, you will notice how the calorie-burning starts to become more efficient.
3. Starting from 0
When people first start or are inexperienced, they don’t consider or don’t give importance to the warm-up phase.
Warming up is an important part of cardiovascular exercise. Most people do the activity starting from a cold spot, which can lead to injuries that prevent them from continuing with the routine.
For a muscle to grow and form, it must rest. The abdominals, along with the back muscles, are the ones you use the most since you exert constant pressure on them.
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To achieve good development of this area, you should avoid over-exercising as this can lead to muscle tension.
5. You always run at the same pace
Your body stops burning fat as soon as you have adapted to a certain pace. To make your cardio work, you need to vary it. Interspersing speeds will allow you to achieve better results.
6. Drinking large gulps of water
Drinking water before, during, and after exercise is essential to keep the body hydrated. It is recommended every 15-20 minutes, BUT not all at the same time.
Drinking huge gulps at once can cause stomach pains, which will prevent you from performing your workout.
7. Exercise with pain or injury
Feeling some minor aches or pains while exercising is very common. However, when the pain becomes constant or different from usual is a sign that you should stop. See a therapist!
It is necessary to take a break and lower the intensity, at least for a couple of minutes, to see if it subsides.
Exercising 30 minutes a day will help you not only look good but also feel better. Give it a try!