5 great benefits of cardio based exercise

5 great benefits of cardio based exercise

Anytime Fitness Australia


Jun 29, 2022

For some people when they start their health and fitness journey, it can often become overwhelming of where to begin. Cardio exercise is one of the most popular forms of exercise. Understanding the major benefits of cardio exercise may help you discover how to start including it as part of your routine.  

1. Boost your mood! 

There has never been a greater focus on mental health in society than there is today. Whilst the exercise at times can be challenging in itself, our bodies release endorphins which is what makes us feel good after exercise. Runners for example often experience post session something which is known as ‘the runner’s high’. This is simply the effect of endorphins being released throughout your body.  

2. Aids with sleep! 

 Many experts believe people should get between 7-9 hours sleep a night. The reality is a lot of people struggle with quality sleep due to lifestyle factors. Many recent studies have revealed that doing some cardio exercise throughout the day will improve body function, burn off excess energy and allow for better rested sleep. Exercising too close to bed time however, may make it difficult for the body to wind down, so a suggestion is to exercise no later than 2 hours before bedtime.  

3. Improve heart health! 

Cardio exercise is a short term for cardiovascular exercise, meaning the heart. By performing cardiovascular exercise you are literally training the heart to become stronger.  Cardio exercise can assist in lowering blood pressure, and reducing LDL (bad) cholesterol levels in the body. You will also see a reduction in your resting heart rate, meaning you are putting less strain on your heart for your body to function effectively.  

4. Strengthens your immune system 

It is frustrating when you get struck down with a cold or the flu. It often happens at the most inconvenient time. Improved cardio fitness can help your body to fight bacterial infections. With improved cardio fitness your body moves white blood cells around the body faster, which can be a trigger to starve off an incoming infection in the body.  

5. Helps regulate weight 

Nutrition is one of the major keys to weight loss, but one of the keys often to help improve this is cardio exercise due to the high energy expenditure it results in. Weight loss simply is about consuming less energy into your body, than the energy that your body burns. Short workouts of as little as 20 minutes a day, have shown great benefits in assisting someone in their weight loss journey.  

To incorporate cardio training into your workout program, ensure that you start with something that is achievable. For example you are not going to run 10km if you haven’t run more than 100 metres in 10 years. Find a style of cardio you enjoy, at an intensity that challenges you,and slowly you will notice improvements to your performance. 

 By Tom Eastham, Anytime Fitness National Fitness Educator