Why You Should do Cardio
The benefits of cardio extend beyond the typical ‘its good for your heart” line. Its a necessary part of out health especially as we become more automated which in turns leaves us more sedentary.
Here are 7 Reasons to get 150 minutes of Exercise per Week
Increases HDL “good” cholesterol and lowers LDL “bad” cholesterol
Helps regulate blood pressure
Can help reduce asthma symptoms over time
Increases insulin sensitivity, especially HIIT style training
Improves the immune system: A penn state study showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. Which ultimately strengthens the immune system. In that study The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active study groups.
Good for the brain: A study of 55 older adults submitted (MRI) scans for evaluation. Their health, and aerobic fitness was assessed. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.
Lifting weights does count toward your 150 minutes of exercise but its a good idea to do additional cardio besides that and to hit daily step counts
So What Types of Cardio Should we do?
Do any form of cardio that allows you to be consistent with it. This includes running, biking, walking , elliptical, dance classes, HIIT etc. (Here is a list of the fastest ways to burn calories)
The bulk of the research shows zone 2 cardio as being enough to elicit positive effects so dont feel like you need to pant like a dog to achieve results.
Its a good idea to monitor step counts to approximate daily activity levels. (Here are the best ways to increase step counts)
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