The Massive Benefits of Daily Cardio

The Massive Benefits of Daily Cardio

Doing cardio 4-7 times a week for at least 30 minutes can have the following benefits. It is recommended to get the heart rate up to 60-85% of your maximum heart rate (ideally 70-85% when you’re in good shape). Your max heart rate is 220 – your age. You then count your pulse for 10 seconds and multiply by 6 to find how many times your heart is beating per minute. If you heart rate is too low you mass miss out on some of the benefits.

An easy way to tell is after 10-15 minutes of so, your breathing should be greatly accelerated and you should be sweating as this is the body’s way of cooling you down due to an increased heart rate.

Cardio can be overdone as well, but anything under an a hour a day has been shown to be positive, where going over an hour a day may not be so wise and can lead to decreased well-being.

  • Cardio Benefits
    • Less stress and anxiety. Cardio acts as an outlet for excess stress in the body. Without the cardio stress can become too internalized and lead to nasty consequences.
    • Deeper more restful sleep due to activation of the parasympathetic nervous system
    • Greater endurance during exercise
    • Improved recovery from exercise
    • Heart efficiency (120-150bpm)
      • Allow max blood flow through left ventricle of heart
    • Extends life span
    • Cardio increase core body temperature and accelerates your metabolism for hours after you do it.
    • Cardio increases insulin sensitivity. One session of 25-60 minutes at (60-95% of VO2 max) has been shown to increase insulin sensitivity for 3-5 days after.
    • Cardio increases digestion and reduces bloating
    • Cardio can prevent some of the side effects of overeating
    • Cardio helps control blood sugar and appetite
    • Reduces mental tension
    • Increases happiness by releasing endorphins and creating euphoria (no drugs necessary ;))
    • Increased sex drive due to better overall blood flow through the body. Testosterone was also shown to be 25% higher compared to people that were sedentary.
    • Increased nutrient absorption to muscles and organs
    • Decreased diseases risk. (Heart disease, high blood pressure, diabetes, high cholesterol)
    • Decreased Inflammation. Reduces free radical damage, increases blood flow and nutrients to skin, increases collagen production which decreases wrinkles.
    • Increased self confidence
    • Can increase Vitamin D levels if done outside, which has been shown to have a plethora of benefits
    • Increase brain capacity and function and prevent Alzheimer’s. It does this by increasing blood flow and neurogenesis (new brain cells) and brain derived neurotropic factor (BDNF)
    • Helps control addiction by stimulating dopamine and distracting drug users from their cravings
    • Exercise increases productivity
    • Increases creativity
    • Increased immunity and detox. It does this by creating more white blood cells, which decreases bacteria and viruses. Also helps fuel the lymph systems which decreases metabolic waste products. (you look less puffy and bloated)
    • Increased circulation, which can increase 4-5 times the amount of restful conditions. This again increases lymph drainage and decreases puffiness. The key here is to breathe hard.
    • Less visceral and subcutaneous body fat. Cardio allows you to eat more while losing fat.
    • Cardio increases the metabolism, when losing fat and can help establish a new body weight set point. As long as you don’t cut calories too hard while exercising. (Going below your BMR is too low)
    • Increased lung capacity
    • Increased fat metabolism
    • Increases total number of red blood cells
    • Decreases death rate by 25-33% compared to non exercises
    • Less chronic muscle pain, less stiffness and greater mobility and agility
  • Cardio Increases Looks
    • Cardio can lean out the face. After 15 minutes of an increased heart rate, muscles start to require more oxygen, so blood and oxygen is diverted away from your face and fat starts to burn off. It also reduces excess water weight.
    • Improves skin. Sweating helps pores dilated and release dirt and oil as long as you wash off after doing it.
  • Fasted Cardio
    • Fasted cardio promotes autophagy. Autophagy is a process of cellular cleansing that the body undergoes during fasting. Instead of fasting for long periods, doing a 30-45 minute cardio session in the morning with no food, is just as effective and can greatly increase insulin sensitivity when you do eat.
    • Fasted morning cardio was the only way to prevent the cancerous effects of a hyper caloric high fat diet. (AMPK regulated this)
    • Fasted cardio does not result in more fat burned vs fed cardio to any significant degree

Works Cited:

http://robertsontrainingsystems.com/blog/long-duration-low-intensity-cardio/

http://suppversity.blogspot.com/2013/08/want-to-clean-up-cellular-garbage-train.html

http://examine.com/faq/how-do-i-increase-insulin-sensitivity/

http://perfecthealthdiet.com/2012/09/exercise-is-less-better-than-more/

https://experiencelife.com/article/8-ways-exercise-makes-you-gorgeous/

http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise

http://www.bodybuilding.com/fun/cardio_benefits.htm

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