Cardio Strengthening Exercises: The Health Benefits and the Best Way to Get Started

Put these basic principles into practice to reduce your health risks and improve your quality of life.

In short, the term “aerobics” means “with oxygen”. Aerobic exercises and activities are also called “cardio”, short for “cardiovascular”. During aerobic activity, you repeatedly move large muscles in your arms, legs, and hips. Your heart rate increases and you breathe faster and deeper. This maximizes the amount of oxygen in your blood and ultimately uses oxygen more efficiently.

Your aerobic capacity is how well you use oxygen. When your aerobic capacity is high, your heart, lungs, and blood vessels efficiently deliver large amounts of oxygen throughout your body. As a result, you feel more energetic and you don’t get tired as quickly.

If you’re new to exercise, start with light to moderately intense cardio activities. This is so that you can practice them for long periods of time and derive many benefits for your health. Walking, biking, swimming, dancing, and water aerobics are common examples, but don’t limit yourself to these activities. You can choose any activity you like, such as canoeing, rollerblading, golf or martial arts.

Health benefits of aerobic exercise

If you haven’t done enough aerobic exercise, you can use your full aerobic capacity by climbing a flight of stairs. You will realize this when you get to the top and get out of breath. But if you are in good shape, you will have no problem because your aerobic capacity is greater. This is just one example of how you can benefit from cardio exercise.

Exercises and cardio activities help to:

Strengthen your heart and muscles
burn calories
Help control your appetite
Boost your mood by releasing endorphins, which are health-promoting chemicals released by your brain
Help you sleep better at night
Reduce arthritis pain and stiffness through joint movement
Help prevent or manage high blood pressure, heart disease and diabetes

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Regardless of your age, aerobic exercise will help you with your daily activities and increase your endurance.

Start slow

If you are a beginner, start slowly. You can walk five minutes in the morning and five minutes in the evening. Gradually add a few minutes to each session, then pick up the pace a bit. Soon you will be able to walk briskly for 30 minutes a day. Also consider hiking, biking, jogging, rowing, elliptical training. basically any activity that increases your breathing and heart rate.

Take a three-pronged approach

Include three elements in your training:

warming up

Before each session, warm up for five to ten minutes to gradually work your cardiovascular system and increase blood flow to your muscles. Try a low intensity version of the activity you have planned. For example, if you plan to go for a brisk walk, warm up by walking slowly.


At your own pace, do up to 30 minutes of cardio a day to build aerobic capacity by increasing your heart rate, breathing depth, and muscular endurance.

Cool down with stretching

After each session, stretch for five to ten minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This post-workout stretch allows your heart rate and muscles to return to normal.

Moderate activity should make you breathe faster and feel like you’re working. But if you experience any unusual pain or alarming symptoms while exercising, stop immediately and see a doctor.


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