January 14, 2020


Cardio is a very popular term in the health and fitness industry. It is simply a short word for Cardiovascular exercise which involves repetitive movements targeted at raising your heart rate in a way that allows you to burn out unhealthy fat. We have all probably done a bit of cardio at some point in our lives. However, not everyone who actively does cardio is aware of the full benefit of this kind of exercise. Unlike popular belief; burning fat is not the only benefit cardio has to offer.

5 Benefits of Cardio Fitness

The benefits of cardio fitness are endless. We have listed five of the most crucial ones;

1. Aids Cardiovascular Health

Cardio fitness exercise is highly recommended by health specialists for people with heart diseases or people prone to having heart diseases. It is one of the few natural ways of preventing heart attacks and heart failure because it strengthens the heart muscles.

2. Lowers Blood Pressure

Cardio also helps to lower your blood pressure and keeps your arteries flowing freely. This is particularly great for people who are dealing with issues of high blood pressure. Cardio easily regulates their blood pressure levels to a healthy pace allowing them to perform tasks optimally and without worries of any dysfunction.

3. Lowers Blood Sugar

Cardio also benefits diabetic people by helping to lower their blood sugar to normal levels. It helps to keep insulin levels in check and is one of the major therapies recommended for diabetic patients. Consistent cardio helps by using up excess sugar in the human body, leaving it at healthy levels in the bloodstream.

4. Fights Asthma Symptoms

People with asthma find it easier to deal with their condition when they actively perform cardio fitness exercises. Cardio helps to reduce the intensity and frequency of asthma attacks. It teaches asthmatic patients how to regulate breathing during attacks and how to endure an attack. However, there are precautions to be taken with asthmatic patients during cardio as most times, it is best to get a specialist to recommend the best forms of cardio for the patient.

5. Aids Proper Sleep

Good cardio exercise is also beneficial for people who face sleeping disorders. So, if you have trouble sleeping at night, it is recommended that you discuss with your doctor, and get recommendations on the kind of cardio fitness exercises that would be most effective for having a sound sleeping pattern.

How to maximize the benefits of cardio

Cardio fitness can be seen as one of the most natural ways of keeping the body fit. It helps you live a fully healthy life, whilst ensuring that your body stays in optimal conditions. If you need a good fitness routine that is tailored to a specific condition for your cardio exercises, you can speak to a qualified trainer to help you map out a proper workout plan.

However, if you just want to have a basic work out routine that keeps your body feeling refreshed each day, you could simply buy yourself a treadmill or elliptical trainer, Alternatively, you can purchase excellent workout videos, or stream them online. Another great option would be to download fitness apps that show you how to work out various parts of your body. Other simple cardio fitness exercises you can consider are jogging, jumping jacks, jumping ropes, sit-ups, burpees, etc.

There is no fixed rule for engaging in cardio fitness exercises, however, in order to get the best results, here are a few tips that would help you maximize the benefits of cardio;

  • Understand that there is no ultimate cardio exercise; a lot of people who do cardio tend to have a certain belief that there is a particularly effective routine type. However, this is not true as the effects of cardio depend on a lot of factors ranging from your body type to your objectives etc.
  • Try to pick routines that you actually enjoy; the key to an effective cardio fitness routine is consistency. It is a lot easier for you to keep up with any form of routine if it is already something that you enjoy doing. So, find something fun that gets your heart rate high, and incorporate this into your routine every day.
  • Be ready to take on a challenge; when you get used to your regular cardio fitness routine, there is a high likelihood that you might want to stick to it. However, for best results, always be ready to change up your routine to something else that gets your heart racing again.
  • Start with simple routines; if you are just starting out your cardio journey, you do not need to jump right into the complex exercises. You can start with the basic and small exercises and slowly begin to increase the challenge.
  • Create time; there will be days when you might be too busy to perform your workout routines. It is important that you map out your workout routine calendar early enough and ensure that you pick a time each day where nothing is likely to interfere with your routine. When you create time for cardio, you will begin to notice certain special changes in your body that makes you feel comfortable in your own skin.

Work with a consistent duration; ensure that you plan out how long you would like your workout session to be. It is important that you establish this as it helps to drive your consistency. According to most experts, the recommended duration for an ideal cardio workout ranges from somewhere between 20 – 60 minutes. It would be almost impossible to start with 60 minutes of cardio fitness as a beginner. So, you can just start with 20 minutes and then increase the timeframe as you begin to get more comfortable with the routine.

Being fit not only comes with several benefits as seen above, but it also helps to boost your confidence and self-esteem. When you look good, you feel good, and when you feel good, you are likely to express yourself better. Cardio fitness helps your body stay both physically and emotionally healthy. Hence, incorporating it into your lifestyle will keep your mind and body looking vibrant and beautiful.

More insights on fitness

  • Benefits-of-Cardio-Fitness

    14 Jan 2020

    Benefits of Cardio Fitness

    Cardio is a very popular term in the health and fitness industry. It is simply a short word for Cardiovascular exercise which involves repetitive movements targeted at raising …