21 reasons why you need to do cardio

To achieve the best results during cardio exercises with a gradual increase in the level of activity from moderate to high with sufficient support for aerobic metabolism, you will need a long period of time. Examples of cardio exercises include middle and long distance running, jogging, swimming, cycling and walking. Some sports are also included in the cardio category.

You may be surprised to learn that many fitness models face the same problems as most of us when it comes to cardio: a training plateau, routine exercises and lack of time. But their motivation remains at the same level, because they know a huge number of advantages of such training and the list below includes twenty-one of them.


  • 1 1 - Improving Heart Health
  • 2 2 - Improving Metabolism
  • 3 3 - Normalization of the hormonal profile
  • 4 4 - Acceleration of recovery functions
  • 5 5- Improving cognitive abilities
  • 6 6 - Reduce stress
  • 7 7 - Improving self-esteem
  • 8 8 - Good sleep
  • 9 9 - Improving bone health
  • 10 10 - Management of chronic diseases
  • 11 11 - Improving well-being in old age
  • 12 12 - Acuity of reflexes
  • 13 13 - Reduction of muscle damage
  • 14 14 - Emergency Preparedness
  • 15 15 - Socialization
  • 16 16 - Unity with nature
  • 17 17 - Improving blood pressure
  • 18 18 - Healthy Lungs
  • 19 19 - Diabetes Prevention
  • 20 20 - Increased Stamina
  • 21 21 - Improving Achievements

1 - Improving heart health

Cardiotraining strengthens and enlarges the heart muscle, which significantly improves the process of pumping blood during heart function, and also lowers heart rate at rest. This process is called aerobic conditioning. The more your heart works, the stronger it will become. This applies to all other muscles in the human body. To keep your heart healthy, you should exercise regularly and gradually increase the load. But at the same time, you must control the amount of heart rate per minute, since exceeding your range can lead to serious problems.

2 - Improving metabolism

Cardio improves the metabolism, because the duration of a cardio workout is directly proportional to its speed. A high metabolic level helps to burn stored fat, which leads to loss of excess weight and prevents the appearance of new body fat.

3 - Normalization of the hormonal profile

The term “runner euphoria” is very well known among bodybuilders and refers to the feeling that the runners have when they reach the finish line. It occurs due to the fact that the hormones of the body are normal. In addition, thanks to cardio workouts, special hormones are released that help relieve symptoms of depression and fatigue.

4 - Acceleration of recovery functions

Low and medium pace cardio exercises can also help reduce muscle tissue repair. Performing cardio after strength training helps to reduce the level of SOMB (delayed muscle pain syndrome) and promotes the flow of oxygen-enriched blood to the heart.

5- Improving cognitive abilities

Regular cardio exercises can significantly improve cognitive function.

6 - stress reduction

When you do cardio exercises, the body releases hormones that are responsible for improving mood. This includes testosterone.

7 - Improving self-esteem

Cardio workouts help maintain normal weight, hormones are released during their exercise to help you maintain self-confidence, resulting in a marked increase in self-esteem.

8 - Good sleep

Study participants who performed cardiovascular exercises 3-4 times a week fell asleep 54% faster and slept 37% longer than subjects who did not adhere to such a schedule. The results of this study were published by the National Sleep Foundation.

9 - Improving bone health

People who devote time to cardio training are unusually wise, because they make investments in their future. Many aged women suffer from osteoporosis, which develops due to bone loss.

Some studies have shown that a 30-minute cardio workout performed several times a week can increase bone density to 12% after 6 months. One of the main reasons for hospitalization of elderly people in the USA is a hip fracture, which occurs due to weakening of bones. Increasing bone density significantly reduces the risk.

10 - Management of chronic diseases

Half an hour walk 5 times a week has a positive effect on blood pressure. Regular cardio workouts are a natural remedy for some chronic conditions. It is free and can be used at any time.

11 - Improving well-being in old age

As mentioned above, cardio exercises increase bone density, improve heart health, control chronic diseases and relieve depression. An example is Fauju Singh, who ran a marathon at the age of 92.

12 - Acuity of reflexes

Some types of aerobic exercise, such as squash, tennis and others, can improve the body's response and reflexes to unexpected situations. Regular exercise significantly enhances these abilities.

13 - Reduction of muscle damage

Warm up and hitch are an essential part of the cardio program. Since during this exercise the blood flow to the muscles increases, this leads to a decrease in their damage. Another advantage is that neovascularization of muscle sarcomeres accelerates blood flow in muscle tissue.

14 - Emergency Preparedness

Aerobic exercise helps maintain health and energy. Thanks to this, people can more effectively respond to dangerous situations compared to those who do not exercise.

15 - Socialization

Most cardio exercises are performed in a group. Therefore, the habit of regular training will help you meet new people, thereby increasing the level of your socialization.

16 - Unity with nature

Cardio training in the fresh air is the easiest way to get closer to nature. While jogging, transfer your run to a nearby park.

17 - Improving blood pressure

Cardio exercises burn calories and lower the level of bad cholesterol in the blood, and also maintain the vessels in good condition. Also during training, the total number of red blood cells in the body increases, which facilitate the delivery of oxygen.

18 - Healthy Lungs

Another advantage of cardio is the strengthening of the muscles involved in breathing, which facilitate the passage of air into the lungs.

19 - Diabetes Prevention

Cardio exercises increase the ability of muscles to use glucose. Exercising regularly maintains blood sugar levels and reduces the likelihood of sugar fluctuations. According to some studies, a meta-analysis showed that aerobic exercise helps lower HbA1 levels in people with type 2 diabetes.

20 - Increased Stamina

Performing cardio exercises regularly increases the storage of energy molecules such as fats and carbohydrates in muscle tissue, resulting in increased stamina.

21 - Improving Achievements

Some people become trainers for others after reaching a certain level in cardio training. They form a “group of runners” or other groups, and earn money by motivating others. Some people practice kadio professionally and win marathons.

An interesting example is Fauju Singh, who became the world champion in his age category. His personal record at the London Marathon (2003) is 6 hours 2 minutes, another marathon record held in the 90 plus category is 5 hours 40 minutes, he ran it at the age of 92 at the Toronto marathon in 2003.