The Main Health Benefits of Cardio Exercise You Should Know in 2023

The Main Health Benefits of Cardio Exercise

What is Cardio Exercise?

Cardio exercise refers to any sort of physical activity that increases heart rate and oxygen consumption in the body. This sort of exercise benefits cardiovascular health, increases energy and endurance, lowers the risk of chronic diseases such as heart disease and diabetes, aids in weight loss and management, and improves mood and mental health.

carido exercise

It Improves endurance, burns fat, stays fit… Everyone can benefit from good cardio. We show you how they work:

The table of Contents:

  1. What is cardio training?
  2. What does cardio training give us?
  3. Types of training – Which one do you prefer?
  4. Determine and calculate heart rate
  5. Why is it better to train cardio with music?
  6. FAQS
  7. Conclusions

Practicing this exercise on a regular basis is one of the aspects that we take into account the most when it comes to getting in shape. But why is it so important for our health?

Cardio training exercises are those that increase our heart rate, increase our resistance capacity, and improve our physical condition.

And it is that cardio exercise provides infinite benefits for our health, and we can do it in a variety of ways, whether walking, running, climbing stairs, or doing any type of physical activity for a prolonged period of time at a moderate intensity.

When we do cardio training, our body supports adaptations due to the frequent practice of aerobic exercise, this accommodation, and change in our body will be greater or less depending mainly on the frequency, the degree of intensity, and the duration.

Intensity is a fundamental factor, since the greater the intensity of our cardiovascular activity, the greater and better the accommodation of our body in the ability to perform future activities of equal or greater intensity.

The duration of the exercise is added to the intensity since the perfect way to achieve the effectiveness of the training derives from the balance between both factors. An adequate intensity in cardio causes our cardiorespiratory rate to increase, burning more calories quickly while improving our metabolism.

Maintaining that intensity, linked to a prolonged duration of training, helps improve our resistance by strengthening our heart and lungs. And these are just some of the most important benefits of cardio training.

In a plan to acquire a healthy lifestyle, which is sustained over time, we must remember that 80% of this is food and 20% is physical activity and/or exercise. Among these are cardiovascular exercises, also called aerobic exercises or “cardio”, it is very important to include them in your physical activities in order to obtain a guaranteed result on the way to achieving your goals, be it weight loss, maintenance, etc.

With these exercises we make the movement of the largest muscles of our body occur for a period of time, at an intensity between 50-80% of the maximum exercise capacity. The regular practice of cardiovascular exercise helps weight loss as we have said before, and in the same way, contributes to an optimal state of health.

Cardiovascular exercises are the ones that help us burn more calories, they are of low or medium intensity, and this will depend more on the oxygenation capacity than on physical strength. These in combination with healthy eating habits prevent diseases.

What is cardio training?

Also, known as endurance training in the concept of cardio training all those sports modalities raise our heart rate. We can use only the legs, only the arms, or all the limbs at once. Also, the classic fitness courses fall into this category.

Some cardio machines that we can find in a gym are:

  • Treadmill
  • Stationary bicycle
  • Elliptical machine
  • step machine
  • Climber or Stairmaster
  • Rowing machine

What does cardio training give us?

Resistance training is not only fun, but it also gives us Benefits in many different facets:

  • Heart and circulatory system:
    • The heart economizes efforts.
    • Decreased heart rate.
    • Increased volume of beats.
    • Decrease in blood pressure.
    • Helps prevent circulatory disorders.
    • Helps protect blood vessels.
  • Musculature:
    • Strengthens the muscles.
    • Nutrients reach the muscles more easily, causing them to regenerate sooner.
    • The muscles work more efficiently.
    • We reduce body fat.
  • Lungs:
    • The volume of breathing increases.
    • The lungs act more effectively.
    • The body receives more oxygen.
  • Brain:
    • Increases our ability to concentrate.
    • Improves blood flow to the brain.
    • New connections are produced in the neural system.
  • Blood:
    • The blood cells multiply.
    • A greater amount of oxygen is transported.
    • The organs receive more nutrients.
    • The risk of heart attack decreases.
  • Immune system:
    • Increases the number of antibodies and strengthens the immune system.
    • Insulin can be reduced.
    • Muscles store more glycogen.
  • Mind:
    • It helps us de-stress and calm down.
    • We can avoid depression.
    • Greater distribution of serotonin, the hormone of happiness.
    • Helps prevent sleep disorders.

Types of training – Which one do you prefer?

Within cardio training, there are different exercise modalities to do. Which of them is the most suitable for you is something that you will have to decide according to your objectives, your state of form, your state of health, and the amount of time you have available, in addition to, of course, your level of motivation.

The main modes of resistance training are:

Of continuation of intervals and of repetition.

Cradio Exercise

continuation mode

The continuation method is one of the most popular types of resistance training. The idea is to work with a moderate and stable intensity but Non-stop. The degree of intensity should be marked according to your fitness level (and also the type of exercise). The duration usually ranges from 30 to 60 minutes, although it can last well over an hour. We can divide it, in turn, into 3 variants:

extensive method

Apphealthy training; fitness training; fat burning training; acceleration of regeneration; basic resistance
Intensity60-70% of maximum heart rate (MCF)
Durationminimum 60 minutes

intensive method

Appperformance improvement; marathon preparation; fat burning
Intensity70-80% MHR
Durationminimum 30 min. and up to several hours

variable method

Apppreparation for competitions, ball sports
Intensityminimum 75% MHR
Duration30-60 minutes


The interval mode alternates between one stress phase and another recovery phase. The duration of the recovery phase is determined in such a way that the energy that is necessary to face the following exercise is recovered. There is no complete rest.

Interval training is designed to improve endurance, power, and endurance capacity distributed in various phases. The calorie burning it produces is greater than in continuation mode.

Interval training also promotes the afterburn effect, which means that the body continues to burn calories after the cardio session. This training can be subdivided into extensive and more intensive.

Extensive interval mode

The extensive mode is intended for beginners. He trains in a Greater volume but with a lower intensity. The heart rate should be a maximum of 70%.

Intensive interval mode

The intensive interval method trains a lower volume of work, to a high intensity. The goal of the work phase is to reach a maximum of 80-90% heart rate.


The repetition method combines short, high-intensity phases with rest or recovery phases. The difference with the interval mode is that the pause consists of an almost complete recovery. This mode of training is frequently given in preparation for competitions.

Determine and calculate heart rate

The monitoring of a cardio workout is determined by the Maximum Heart Rate. Heart rate depends on many factors. Thus, age, sex, fitness, and weight play a fundamental role in determining this value.

To establish the Maximum Heart Rate there are methods such as professional performance diagnostic self-diagnostics and general formulas. We present 3 procedures that you can use to make this calculation. In addition to this, you must remain alert to what your own body is communicating to you.

There are also many cardio devices with sensors on the handles, which inform you of your heart rate while you train. You’ll get more reliable readings with chest straps or heart rate watches, plus you don’t have to keep an eye on them all the time.

Formula a:

MHR = 220 – (age, in years)


MHR = 208 – (0.7 x age, in years)

Formula C:

MHR = 208 – (0.6 x age, in years)

A quick aim: None of these formulas take gender into account. The heart in women is smaller and they have a higher heart rate than men.

Why is it better to train cardio with music?

With music, training becomes much more bearable. adapt your song list to your cardio exercises and you will notice the difference. It will be easier for you to hold on for longer and you will find the perfect work rhythm sooner.

The benefits of training with music are, among others, a greater degree of motivation and being in a good mood when facing the exercises. Faster or more intense rhythms can help us increase performance.

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What exactly is aerobic exercise?
Cardio exercise, often known as cardiovascular exercise, refers to any sort of physical activity that increases heart rate and oxygen consumption in the body.

What are the advantages of cardio exercise?
Cardiovascular exercise can enhance cardiovascular health, lower blood pressure, lower the risk of chronic diseases like heart disease and diabetes, aid in weight loss and management, improve mood and mental health, and boost overall energy and stamina.

How frequently should I engage in cardiac exercise?
Adults should acquire at least 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous-intensity aerobic exercise, or a combination of the two.

What kinds of aerobic exercises are there?
Running, cycling, swimming, brisk walking, dancing, and aerobics lessons are all examples of cardio exercise.

Will cardiac exercise help you lose weight?
Absolutely, when paired with a good diet and strength training, aerobic exercise can be an effective technique for weight loss.

How does cardiovascular exercise benefit cardiovascular health?
Cardio exercise boosts blood flow, strengthens the heart and lungs, and lowers the risk of heart disease by reducing cholesterol and blood pressure.

How does cardiovascular activity benefit mental health?
Aerobic exercise can improve mood, alleviate anxiety and depression symptoms, and boost self-esteem and confidence.

Is cardiac activity bad for my health?
While cardiac exercise is generally safe and useful, it is critical to talk with a healthcare physician before beginning a new exercise program, especially if you have any pre-existing medical concerns.

What can I do to make cardio more enjoyable?
To stay motivated and involved, try finding a workout buddy, listening to music or podcasts, trying new activities or classes, or making goals.

Is it safe to engage in cardiac activity every day?
Cardio exercise can be done every day as long as you listen to your body, vary your routines, and avoid overtraining.

How long does it take for cardiac exercise to have results?
The timeframe of cardio exercise results might vary depending on individual factors such as fitness level and diet, but benefits in cardiovascular health and energy can frequently be evident within a few weeks of beginning a regular cardio regimen.

Can I engage in a cardiac activity if I have a medical condition?
If you have any pre-existing health concerns, it is vital to contact a healthcare physician before beginning a new exercise program. Still, many health conditions can be managed and even improved with regular aerobic exercise.


  • Cardio training is resistance training using apparatus
  • Cardio offers benefits for the heart, blood vessels, muscles, lungs, brain, blood, immune system, and mind
  • The training modes in cardio are: interval, continuation, and repetition
  • You can calculate your own heart rate with the help of different formulas
  • Music is a great ally for cardio exercises

We at healthfness use only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

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