The Top 10 Reasons You Should Be Doing Cardio
Strength training is all the rage right now, but engaging in cardiovascular activities as we age is also critical.
Why Cardio Matters
Strength training helps you lose weight, gain strength, fight osteoporosis, the list goes on, but engaging in cardiovascular activities as we age is also critical.
We all know the main advantages of engaging in cardio exercise; it improves heart health, lung capacity, stamina, metabolism and brain function. Let’s go through each benefit.
1Heart
Cardio strengthens your heart muscles which helps it pump blood more efficiently. The resulting benefits are a lower resting heart rate, improved circulation, lower blood pressure and a reduced risk for heart disease. Remember, your heart is a muscle that needs exercise too just like your quads or your biceps. Put simply, with a stronger “ticker,” your body becomes better at converting calories to energy.
2Lungs
Aerobic exercise does not increase the size of your lungs; it simply makes them work better! Oxygen transfers with greater ease as the body becomes more adept at moving air in and out of the lungs.
3Stamina
When your heart and lungs are strong, you move more easily. With the increased ability to get around you maintain your independence for longer. Everyday activities such as climbing upstairs, getting down to and up from the floor, carrying groceries, walking up hills and keeping up with grandchildren stay possible for longer.
4Metabolism
By engaging in cardio exercise, you get your body moving and your blood flowing. Your digestion and metabolism speed up and you burn more calories. The age-old adage of a calorie deficit, in my opinion, still applies. Exercise quickens the calories out side of the equation leading to weight loss, assuming you are not overindulging when eating.
5Brain Function and Mental Health
Aerobic exercise enhances blood flow to the brain, assisting with memory, reducing cognitive decline and often boosting mood. Cardio encourages the body to release endorphins and dopamine, the feel good hormones, which reduce stress, improve sleep and increase everyday energy. How does cardio reduce stress? It trains the nervous system to recover more efficiently from physical and emotional challenges. Regular aerobic exercise helps regulate cortisol, our stress hormone, and improves our ability to shift out of a chronic fight or flight state.
But, do you realize some of the lesser known advantages to being in great physical shape?
6Joint Health and Mobility
Many people think of cardio only in terms of burning calories, but regular aerobic activity also helps lubricate the joints and improve circulation to surrounding tissues. Walking, biking, swimming and other low impact forms of cardio can reduce stiffness and help you move more comfortably as you age. People who stay active often notice they simply “feel less creaky” throughout the day.
7Faster Recovery
Better cardiovascular fitness helps your body recover more efficiently, not just from exercise but from everyday life. Improved circulation allows oxygen and nutrients to move through the body more effectively which may help reduce soreness, improve healing and leave you feeling less fatigued after physical activity. In simple terms: fit people tend to bounce back faster.
8Improved Balance and Fall Prevention
Cardio exercise, especially activities such as walking, hiking, stair climbing, biking or running intervals, improves coordination and reaction time. Better circulation and stronger muscles work together to help you stay steady on your feet. As we age, maintaining coordination and balance become critical for preserving independence and reducing fall risk.
9Better Sleep Quality
Many people struggle with sleep as they get older. Regular cardio exercise helps regulate the body’s natural sleep cycle and often leads to deeper, more restful sleep. Quality shut eye, falling asleep faster and spending more time in deep sleep, supports hormone regulation and cognitive health.
10Confidence and Quality of Life
One of the best ways to improve your energy is to consistently move your body throughout your day. Cardiovascular fitness just makes people feel more capable. When you can walk through an airport without exhaustion, keep up on family vacations, climb stairs without stopping or play with your grandchildren comfortably, life becomes easier and more enjoyable. Good cardiovascular health gives you your freedom.
From a Personal Perspective
From a personal perspective, cardio is simply “my drug.” I am a “cardio junkie” and need to feel that endorphin rush after a challenging sweat session. My cardio exercise of choice is High Intensity Interval Training. HIIT workouts are strenuous but short. They involve running or pedaling your very fastest for a period of time followed by a shorter interval of rest time.
Tabata is my jam! Pure Tabata is 20 seconds of work, 10 seconds of rest for at least 8 intervals. I like to do a quick 10-minute Tabata session on the treadmill followed by a Peloton bike HIIT and Hills 30 minute power ride. It makes me feel alive, accomplished and capable. Not a day goes by when I don’t squeeze in some huffing and puffing.
Remember if you are uncomfortable because you are stressing your heart, lungs, bones and muscles, then you know you are working at or close to your maximum capacity and thus, will reap the benefits of your hard work.
How Wardville Workouts Brings It All Together
At Wardville Workouts, we focus on strength, balance and cardiovascular fitness because all three work together. Strength training builds the engine, but cardio helps keep it running efficiently for the long haul.
So, get out there and run, pedal, row, swim or walk your way to good health!
Contact Wardville Workouts
To schedule a private training session, please call or email Lea directly.
410-804-8022
lea@wardvilleworkouts.com
Frequently Asked Questions About Cardio
Why is cardio important as we age?
Cardio supports heart health, lung efficiency, stamina, metabolism, brain function, balance, recovery, sleep and quality of life.
Does cardio help with independence?
Yes. When your heart, lungs and muscles work better together, everyday activities like stairs, walking, carrying groceries and keeping up with family become easier.
What kind of cardio does Lea personally enjoy?
Lea enjoys High Intensity Interval Training, Tabata treadmill sessions and Peloton HIIT and Hills rides.
Does Wardville Workouts include more than cardio?
Yes. Wardville Workouts focuses on strength, balance and cardiovascular fitness because all three work together.
How do I contact Wardville Workouts?
Call 410-804-8022 or email lea@wardvilleworkouts.com.