"A number of studies have shown that being physically active helps prevent weight regain after weight loss," explains Fielding.Ĭombining cardio activities with healthy eating is also imperative. "One pound of fat has 3,500 calories," he says.Īnd cardio doesn't only help one lose weight, but also builds muscle tissue, "which burns more calories than fat tissue," Gontang says. Because of this, he explains that targeting fat through exercise simply comes down to a matter of math. "The more calories you burn, the more weight you will lose," explains Gontang. Running, for instance, has been shown to burn more calories than any other cardio activity (between 650 to 1,000 calories per hour depending on intensity levels and one's weight), followed by swimming and then cycling. Of course, the number of calories burned depends on which exercise one is doing. Though experiencing such mental and physical advantages are a primary goal for many who exercise, some people also want to glean the weight-loss benefits of cardio. "You burn calories when you are engaged in endurance exercise," explains Fielding. He adds that cardio activity lowers one's blood pressure "by strengthening the heart muscle," and lowers cholesterol levels "by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol."Ĭardio has also been shown to improve sleep quality, help control blood sugar levels and insulin sensitivity, and release endorphins, which reduces stress and improves one's mood. a licensed psychotherapist and the director of the San Diego Marathon Clinic. "Cardio exercises can help to improve your metabolism, which can help you burn more calories throughout the day," explains Austin "Ozzie" Gontang, Ph.D. What's more, "cardio leads to improvements in maximal oxygen uptake as well," he says. Frequent cardio activity is one of the most important things a person can do to ensure longevity and quality of life. Regular cardio activity reduces the risk of chronic diseases such as cardiovascular disease and many types of cancer, in addition to "improving a person’s endurance capacity," explains Roger Fielding, PhD, leader of the nutrition, exercise physiology and sarcopenia team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Such activity includes running, cycling, swimming, jumping rope, dance, brisk walking or playing sports. What are the health benefits of cardio?Ĭardiovascular (cardio) activity is any movement that gets one's heart rate up and keeps it there for a period of time. Experts share the benefits of moderate- and high-intensity activities, and how cardio can help you shed excess weight and keep it off. Though all forms of cardio have a host of health benefits, some are known to burn more calories and to provide a more satisfying workout than others. Though gyms continue bustling and fitness classes remain popular year-round, this is the time of year for family bike rides, morning runs and long hikes. With warmer weather finally here, many people are excited to get outside to see and do more.
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