Cardiovascular exercise offers a multitude of physical, mental, and health benefits for adults, significantly enhancing their overall well-being. Regular cardio activity not only improves cardiovascular health but also positively influences mental health and metabolic functions.
Sedentary lifestyle has been linked to 40 chronic health conditions such as coronary heart disease, cancer, type 2 diabetes, and early death1.
In a previous post, we highlighted the difference between cardio and resistance exercises. But we would like explore the categories of cardiovascular exercise and some of their benefits in this post.
What are the Types of Cardio Exercise?
Cardiovascular exercise can be categorized into various types, each influencing human health differently. The primary types include aerobic and anaerobic exercises which differ on the basis of types of muscle fibers involved, intensity, and interval2.
Understanding these types is crucial for optimizing your cardiovascular health and overall well-being.
- Aerobic Exercise: According to the American College of Sports Medicine (ACSM), aerobic exercise is any activity that uses large muscle groups and can be sustained for a long time in a rhythmic way. It is an exercise that needs oxygen to be delivered by the blood to the exercising muscles3. Aerobic exercise includes sustained activities like dancing, hiking, walking, jogging, cycling, and swimming, which enhance cardiovascular endurance and improve oxygen utilization2.
- Anaerobic Exercise: ACSM defines anaerobic exercise as a duration of intense physical activity, powered by the energy sources within the contracting muscles. Unlike the aerobic exercise, anaerobic exercise is independent of the use of inhaled oxygen as the source of energy. Anaerobic exercise includes high-intensity activities, such as sprinting, weightlifting, or high-intensity interval training2.
Why Do You Need Cardio Exercise?
Having highlighted the two main types of cardio exercise, let’s explore some of the benefits you will gain when you incorporate cardio exercise regularly into your weekly routine.
Physical Benefits
- Cardiovascular Health: Cardiovascular exercise as the name implies is beneficial to your heart. Regular aerobic exercise reduces the incidence of coronary artery disease and lowers blood pressure, improving your blood lipid profiles
- Metabolic Improvements: Cardio exercise promotes hormonal balance and metabolic health, which is crucial for managing conditions like type 2 diabetes.
- Weight Management: Cardio exercise aids in weight loss and maintenance, contributing to a healthier body composition.
Mental Benefits
- Stress Reduction: Aerobic exercise is linked to lower levels of anxiety and depression, enhancing mood and emotional well-being4,5.
- Cognitive Function: Regular physical activity is associated with improved cognitive performance and mental clarity6.
Other Benefit
- Longevity: Lifelong engagement in cardio activities is correlated with a longer health span, delaying the onset of various chronic health conditions.
An observational study reported that the most favorable running dose for reducing mortality is jogging for 1 to 2.4 hours per week, without exceeding 3 running days per week, at a slow or average pace7. In fact, this research revealed that the mortality rate of strenuous joggers was statistically the same as those of the sedentary group, which implies that moderation is the key to longevity.
Summary
While the benefits of cardio exercise are substantial, some individuals may face barriers to participation, such as socioeconomic factors or physical limitations, which can hinder their ability to engage in regular physical activity.
You need to note that individuals respond differently to cardio exercise, particularly older adults or those with pre-existing conditions, indicating a need for tailored exercise programs.
Always remember that variety is the spice of life. Do not restrict yourself to a particular type of cardio exercise. To buttress this point, a study revealed that to achieve a better weight loss result through cardio exercise, you should combine aerobic and anaerobic exercise8.
Pick up your running shoes and hit the street if you want to feel physically and mentally good. Make sure to get at least 150 minutes of cardio exercise into your weekly routine, and don’t forget to moderate the intensity of your exercise regimen.
References
1. Ruegsegger GN, Booth FW. Health benefits of exercise. Cold Spring Harb Perspect Med. 2018;8(7). doi:10.1101/cshperspect.a029694
2. Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system . World J Cardiol. 2017;9(2):134. doi:10.4330/wjc.v9.i2.134
3. Mersy DJ. Health benefits of aerobic exercise. Postgrad Med. 1991;90(1). doi:10.1080/00325481.1991.11700983
4. McKercher C, Sanderson K, Schmidt MD, et al. Physical activity patterns and risk of depression in young adulthood: a 20-year cohort study since childhood. Soc Psychiatry Psychiatr Epidemiol. 2014;49(11):1823-1834. doi:10.1007/s00127-014-0863-7
5. Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plasticity. 2017;2(2):127-152. doi:10.3233/bpl-160040
6. Beier M, Bombardier CH, Hartoonian N, Motl RW, Kraft GH. Improved physical fitness correlates with improved cognition in multiple sclerosis. Arch Phys Med Rehabil. 2014;95(7):1328-1334. doi:10.1016/j.apmr.2014.02.017
7. Schnohr P, O’Keefe JH, Marott JL, Lange P, Jensen GB. Dose of jogging and long-term mortality: The Copenhagen City heart study. J Am Coll Cardiol. 2015;65(5):411-419. doi:10.1016/j.jacc.2014.11.023
8. Salvadori A, Fanari P, Marzullo P, et al. Short bouts of anaerobic exercise increase non-esterified fatty acids release in obesity. Eur J Nutr. 2014;53(1):243-249. doi:10.1007/s00394-013-0522-x
