Cardiovascular exercise is the kind of exercise that gets your blood pumping. You’ll notice your heart rate increasing and maybe find yourself short of breath. Despite the difficulty of cardio workouts, there are many benefits to getting in shape with aerobic exercise. 

Cardio workouts are different from strength and/or resistance training because the aim of cardio exercise is to elevate your heart rate for a sustained period of time. During cardio exercise, your breath quickens to take in more oxygen. This is central to the cardio workout process. When you intake more oxygen through your breath, then your heart pumps more oxygen throughout your body via the blood. This, in turn, increases blood flow throughout the body. This process builds your capillary network, making your body more efficient at bringing oxygen to different parts of the body. 

Incorporating cardio exercise into your life is as easy as taking a brisk walk in your neighborhood once a day. Other forms of cardio include jogging, cycling, and swimming. Choose a cardiovascular workout that fits with your health and fitness goals to make the most of its benefits. 

But what are the benefits of cardio workouts? The reasons to add cardiovascular exercise to your fitness routine are numerous. We discuss some of our favorite benefits of cardio workouts below. 

Burn Fat 

Many people start cardiovascular exercise because of the fat-burning benefits. Since cardio workouts burn a lot of calories, your body will use its fat stores to keep you moving. If losing fat and keeping it off is one of your major fitness goals, then be sure to supplement your cardio workouts with a healthy diet rich in whole foods, protein, and fiber. 

Improve Heart Health 

Cardiovascular exercise is known to improve heart health. Just like other muscles in your body, your heart gets stronger with cardiovascular exercise. This means it doesn’t have to work as hard day-to-day. This might show up as a lower resting heart rate or improved blood pressure. Improved heart health also helps lower the amount of “bad” cholesterol in your blood. Heart health is incredibly important to long-term health outcomes, so starting cardiovascular exercise can help you live a long and healthy life. 

Sleep Better 

It’s no secret that working out makes you tired. The fact that you’re expending energy is actually good for you because at the end of the day, you will be able to sleep better! Cardiovascular exercise is known to improve sleep habits. Specifically, cardio exercise will help you fall asleep quicker. Not only will your body be able to slow down to a lower resting heart rate, but according to a 2023 study, exercise helps you produce melatonin, a hormone that regulates our sleeping cycles. 

Support Good Mental Health 

Exercising can make a huge difference in our mental health. People suffering from depression and anxiety have been able to help alleviate symptoms of both afflictions through cardiovascular exercise. In addition, cardio exercise releases endorphins and dopamine — the feel-good hormones — which improves our overall mood. While lacing up your sneakers and heading out the door for a run might feel difficult when mental health challenges you, in the end it'll make you feel so much better once you're done both physically and mentally.

Increase Strength and Bone Density

Even though you aren’t lifting weights, cardio workouts will help you build strength. The simple act of using your muscles to move helps build muscle fibers without you really trying. In the same vein, cardio exercise — especially walking and running — works to improve bone density. This is particularly important for aging women, because as we age our bones lose density, making them easier to break. Staying current with your cardio is a great way to help you prevent any bone density issues in the future.

Prevent Illness

Your body’s new capillary network and increased blood flow can also help you prevent illness or make it easier to fight off a cold when it happens. White blood cells — which fight germs — can move around the body easier, getting to exactly where they need to go. Cardiovascular exercise also increases the amount of immunoglobulins in your blood. These antibodies strengthen your immune system and make it harder for you to get sick. Most of us heard the saying, "an apple a day keeps the doctor away," but going jogging once a day will definitely help you stay healthy and out of the doctor's office.

Increase Endurance 

Building up your cardiovascular fitness means building your endurance. With a higher endurance, you are able to sustain physical activity for a longer period of time. This could help you when training for a marathon or could make it easier to mow your lawn on a hot summer day. Being in better shape comes with many benefits. Not getting so fatigued from daily activities will also improve your productivity. 

ZOZOFIT Can Help You Track Workout Effectiveness 

If you're looking to see how effective your cardio workouts are, check out the ZOZOFIT app. You can scan your entire body in less than two minutes right from your smartphone, which provides you with insightful details about your shape, but you can also monitor your body fat percentage, set goals for yourself, assess your glutes (an area of the body that has always been hard to track), and so much more. Be sure to check out the ZOZOFIT app today!