Home » Workout » Cardio or Aerobic Exercise Improves Overall Health

Cardio or Aerobic Exercise Improves Overall Health


30 minutes a day of cardio may the magic bullet you’ve been looking for according to new research.


With its health benefits
ranging from disease prevention to stress reduction, cardio/aerobic
exercise is one of the best things you can do for your overall health. Cardio/aerobic
exercise
can help you live longer and healthier and can help you prevent and
manage chronic health conditions. 



Definition of Cardiovascular Exercise 


Cardiovascular
exercise, also called cardio or aerobic exercise , is any physical activity
which raises the heart rate to around 60 to 85 percent of the heart’s maximum
heart rate for an extended period of time, usually twenty minutes or longer.

Types of Cardio/Aerobic Exercises


Examples include: walking, running, jogging, rowing, hiking,
basketball, tennis, kick boxing, boxing, swimming and aerobic/cardio classes;
just to name a few.


Health Benefits of Cardio  cycling-cardio-workout


Aerobic/cardio exercise can reduce the risks of many
diseases and conditions, including
:


  • Hypertension
    (high blood pressure).

    If you have high blood pressure, aerobic exercise can help lower it.

  • Coronary
    artery disease.

    Heart disease is one of the top causes of death for men and women in the
    United States. If you’ve had a heart attack, achieving a higher level of
    aerobic fitness can help prevent a second attack and decrease your risk of
    dying from coronary artery disease.

  • Stroke.
    Aerobic exercise improves blood fats resulting in less build-up of plaques in
    your arteries. Deposits of plaques in blood vessels leading to your brain can
    result in a stroke .

  • Cancers.
    Cardio exercise
    helps lower the risk of cancers of the colon, prostate, uterine lining and
    breast. Cardio exercise helps combat colon cancer by helping digested food move
    through the colon more quickly. Cardio exercise lowers the risk of breast and
    uterine cancers by reducing body fat and decreasing estrogen production.
    Researchers are uncertain about how exercise lowers the risk of prostate
    cancer.

  • Type
    2 diabetes.

    Aerobic exercise helps you control your weight, reducing the likelihood
    of your being overweight or obese, conditions that can lead to type 2 diabetes.
  • Insulin
    resistance disease.

    Aerobic exercise helps control blood sugar levels.
  • Obesity. Cardio
    workouts optimize fat loss by imposing significant degree of fat burning
    requirement that utilizes conversion of fats to energy thereby reducing
    excessive fat storage.

  • Osteoporosis. Cardio exercise can slow bone mineral
    loss, help maintain posture and improve your overall fitness.


Aerobic/cardio exercise can also help
manage chronic disease and
conditions in the following ways:


  • Cardio
    strengthens the heart.

    A stronger heart can pump more blood for every heartbeat, which means
    your heart doesn’t need to beat as fast during rest or exercise.

  • Cardio
    improves circulation.

    A stronger heart muscle pumps blood more efficiently.

  • Cardio
    relieves chronic muscle pain and fibromyalgia.
    Aerobic exercise stimulates the growth of
    tiny blood vessels (capillaries) in your muscles. This helps your body deliver
    oxygen to your muscles more efficiently and remove irritating metabolic waste
    products, such as lactic acid.

  • Cardio
    lowers your blood sugar levels if you have diabetes.
    Keeping your blood sugar within target range
    can help you avoid long-term complications of diabetes, such as kidney failure
    or heart disease.

  • Cardio
    helps with weight management.
    Combined with a healthy diet and
    appropriate strength training, aerobic/cardio exercise can help you lose weight
    or maintain a healthy weight.


Other Health Benefits of Cardio:


  • Cardio improves stamina and reduce fatigue. Aerobic
    exercise
    may make you tired in the short term, i.e., during and right after the
    activity, but over the long term it will increase your stamina and reduce
    fatigue.

  • Cardio
    improves muscle and bone strength.
    Muscle and bone are living
    tissues that respond to exercise by becoming stronger. Cardio allows us to
    maintain muscle strength, coordination, and balance, which in turn helps to
    prevent falls and related fractures.

  • Cardio
    improves your immune system.
    People who exercise regularly are
    less susceptible to minor viral illnesses, such as colds and flu .

  • Cardio
    improves blood fats.
    Aerobic exercise increases the
    concentration of high-density lipoprotein (HDL) cholesterol (the
    “good” cholesterol) and decreases the concentration of low-density
    lipoprotein (LDL) cholesterol (the “bad” cholesterol) in your blood.

  • Cardio
    improves sexual performance.
    In 2003, scientists at Harvard
    School of Public Health found that men who ran at least three hours each week
    reported sexual functioning like that of men two to five years younger.
  • Cardio reduces
    stress and anxiety.
    By expelling your excess negative emotions and
    adrenaline through physical activity, you can enter a more relaxed, calm state
    of being from which to deal with the issues and conflicts that are causing your
    anxiety.
  • Cardio
    improves sleep. Cardio
    has a calming affect
    on anxiety and improves sleep quality, both in the amount of time it takes to
    fall asleep and total sleep time.

  • Cardio
    improves mood and sense of well being.

    Research has shown that aerobic exercise can improve mood by
    elevating serotonin levels.


Bottom
Line on Cardio/Aerobic Exercise Improving Overall Health


You
can significantly improve your overall health, well-being and quality of life
by introducing a moderate amount of aerobic exercise into your daily life. You
will not only live longer and healthier lives by exercising regularly, but also
live more years independently.


References


1.
US Public Health Service, Office of the Surgeon General. Physical Activity and
Health: A Report of the Surgeon General. Atlanta, GA: US Department of Health
and Human Services, Centers for Disease Control and Prevention, National Center
for Chronic Disease Prevention and Health Promotion; 1996.


2.
Paffenbarger RS, Hyde RT, Wing AL, et al. The association of changes in
physical-activity level and other lifestyle characteristics with mortality
among men. N Eng J Med. 1993; 328: 538-545.[CrossRef][Medline] [Order
article via Infotrieve]


3.
Myers J, Prakash M, Froelicher V, et al. Exercise capacity and mortality among
men referred for exercise testing. N Engl J Med. 2002; 346:
793-801.[CrossRef][Medline] [Order article via Infotrieve]


4.
Pate RR, Pratt MP, Blair SN, et al. Physical activity and public health: a
recommendation from the Centers for Disease Control and Prevention and the
American College of Sports Medicine. JAMA,. 1995; 273:
402-407.[Abstract/Free Full Text]


5.
American College of Sports Medicine. Guidelines for Exercise Testing and
Prescription. 6th ed. Baltimore, Md: Lippincott Williams & Wilkins; 2000.


6. Fletcher
GF, Balady GJ, Amsterdam EA, et al. Exercise standards for testing and
training: a statement for healthcare professionals from the American Heart
Association. Circulation. 2001; 104:
1694-1740.[Free Full Text]


About the Author Lynn Glenn


lynn_glenn_expert_black_sleevelessLynn Glenn is a popular  health, and fitness, author regularly writing for several top
health and fitness websites. Lynn’s expertise includes writing about the latest
health, fitness,  disease prevention, diet, nutrition, natural healing, and  anti aging issues  being discussed
today.  Lynn is also a senior writer and editor at including but not
limited to www.MuscleMagFitness.com,
www.MyBesthealthPortal.com
, and www.MyBesthealthPortal.net.


 

Leave a Reply

Your email address will not be published. Required fields are marked *

*