Advertising
Advertising

6 Benefits of Cardio Exercise

6 Benefits of Cardio Exercise

It seems like every month there’s a new exercise program. Although having multiple options can be a good idea, sometimes it turns out to be a little bit too much.

As for myself, I don’t have too much time on my hands and can’t spend hours in the gym. That’s why I have been looking for a program or some sort of routine to improve my fitness levels. Today, most fitness programs are just fads or trends — they aren’t based on scientific research. That’s why I decided to stick with the basics and do cardio. After all, its benefits have been well-documented. Here’s why you should try incorporating some cardio exercise into your own routine.

1. It promotes brain health

Advertising

    A Frontiers in Aging Neuroscience study showed that engaging in cardio exercise helps improves memory, brain health, as well as physical fitness in sedentary adults. The results suggest that even short-term exercise can be beneficial to long-term health.

    2. It improves heart health

    Heart Health

      Your heart is a muscle and, just like any other muscle in your body, in order to remain in good health, it has to be worked. Failing to “work” your muscles, including your heart, weakens them over time, thus heightening your risks for various diseases.

      Advertising

      Cardio exercise is an excellent way to get your heart pumping at a faster rate to keep it in proper shape and optimal health. Plus, cardio exercise lowers your LDL (bad) cholesterol.

      3. It improves metabolism

      Metabolism

        Along with boosting your heart rate, cardio exercise increases the rate of various processes in your body, also known as metabolism. The more intense the cardio session, the more noticeable the increase in your metabolic rate.

        Advertising

        4. It eases depression and fatigue

        Ease fatigue

          Performing cardio exercise releases hormones that help relieve symptoms of fatigue and depression. As an added benefit, hormones that decrease appetite are also released.

          5. It regulates diabetes

          Advertising

          diabetes

            By performing cardio exercises regularly, you will increase your muscles’ ability to utilize glucose. Regular exercise also helps to keep your blood sugar levels under control, meaning you don’t experience as many blood sugar swings as people who don’t exercise regularly. Cardio exercises are particularly beneficial for diabetics, as they are extremely sensitive to changes in blood sugar levels.

            6. It has physical benefits

            Physical Benefits

              Cardio exercises burn up calories, thus helping you shed those extra few pounds. It’s also perfect for toning your muscles and improving posture. Your increased stamina and greater energy will make you more productive overall.

              Cardio exercise is a highly popular form of exercise — and for good reason. It’s linked with various health benefits that are well-documented. With regular exercise, both your physical and mental health will be improved, along with your sleep patterns and productivity.

              More by this author

              Ella James

              Health and Fitness Writer

              Delicious food Do You Believe Cereals Cause You Dull Skin? Here Are Other Healthier Breakfast Options! When Popping A Pimple Causes No Regret: Popping The Right Way! Pegan Diet: Is It Paleo or Vegan Diet? What Is It Actually? 10 High Protein Low Fat Foods That All Gym People Need In Their Diet If You Want To Lose Weight, Do It In The Right Way

              Trending in Exercise

              1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on July 13, 2020

              The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

              The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

              Now is as good a time as any to focus on getting your body into the best shape possible.

              Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

              Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

              In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

              What’s so special about this workout routine for men?

              There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

              Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

              It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

              Advertising

              With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

              Beginner full body workout routine

              To start with, we’ll be taking a look at a beginner workout routine.

              This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                Intermediate workout for men

                This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

                Advertising

                  Day 1: Chest, Shoulders and Triceps

                  Chest

                  Triceps

                  Shoulders

                  Day 2: Back and Biceps

                  Back

                  Biceps

                  Day 3: Legs

                  Quads, Glutes and Hamstrings

                  Calves

                  Advertising

                  Day 4:  Shoulders, chest, and Triceps

                  Chest

                  Triceps

                  Shoulders

                  Note:

                  Every second week superset bench press and dumbbell flys.
                  Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                  Day 5: Back and Bis

                  Back

                  Biceps

                  Advertising

                  Advanced Workout Routine For Men

                  Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                  It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                  Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                    Day 1: Chest & Back

                    • Barbell Bench Press – work up to a 5 rep max for the day
                      • Set 1 at 50% – 1 set of 5 reps
                      • Set 2 at 60% – 1 set of 5 reps
                      • Set 3 at 70% – 1 set of 5 reps
                      • Set 4 at 80% – 1 set of 5 reps
                      • Set 5 at 90% – 1 set of 5 reps
                      • Set 6 at 100% – 1 set of 5 reps
                    • Incline Dumbbell Press – 3 sets of 6-8 reps
                    • Dips – 3 sets of 6-10 reps
                    • Pullups – 3 sets of 5-8 reps
                    • Pendlay Rows – 3 sets of 6-10 reps
                    • Pulldowns – 3 sets of 6-10 reps

                    Day 2: Legs

                    • Squats: work up to a 5 rep max for the day
                      • Set 1 at 50% – 1 set of 5 reps
                      • Set 2 at 60% – 1 set of 5 reps
                      • Set 3 at 70% – 1 set of 5 reps
                      • Set 4 at 80% – 1 set of 5 reps
                      • Set 5 at 90% – 1 set of 5 reps
                      • Set 6 at 100% – 1 set of 5 reps
                    • Leg Press – 3 sets of 6-10 reps
                    • Stiff-Legged Deadlift – 5 sets of 5 reps
                    • Hamstring Curls – 3 sets of 6-8 reps
                    • Calf-Raise – 5 sets of 10 reps

                    Day 3: Shoulders & Arms

                    Day 4: Rest

                    It’s your rest day. Rest your muscle to prepare for the next round of training.

                    Day 5: Chest, Shoulders, & Triceps

                    Day 6: Back & Biceps

                    Day 7: Legs

                    Final Thoughts

                    So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                    Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                    More Fitness Tips

                    Featured photo credit: pixabay via pixabay.com

                    Read Next