Cardio and Endurance Exercises: Why You Should Start Aerobics Today

Medically reviewed by | By

Update Date 07/01/2021 . 4 mins read
Share now

Nothing keeps the heart going like a good exercise. Physical activity and exercise can also lower your risk of particular diseases such as obesity and type 2 diabetes. Working out can also help you lose weight and tone the body, boosting your self-esteem and making you feel good. If you’re aiming to improve your overall health, then cardio and endurance exercises, or aerobic exercise, are key, as they keep your heart and lungs healthy and strong. 

Aerobic Exercise: What Is It?

The word ‘aerobic’ gets thrown around quite often, especially when referring to physical activity. To put it simply, the term ‘aerobic’ can refer to anything that involves using oxygen. This means that aerobic or cardio and endurance exercises involve exerting the different muscles of the body and using the breath.

Prevent Home Workout Injuries – The Do’s and Don’ts

During the cardio and endurance exercises that are part of aerobic exercises, you’ll find yourself breathing deeper and faster as you exert more effort. This means that you’ll have more oxygen in your blood as your heart starts to pump more and more blood to your muscles. Aerobic exercises also cause the capillaries (small blood vessels) to widen to provide more oxygen and carry away waste.

Aerobic exercises can also improve your mental health. Have you noticed that you feel good after a workout? This is because the body releases endorphins during aerobic exercises, which is a natural pain-killer and feel-good hormone that comes after the initial discomfort of exercising.

Benefits of Aerobic Exercise

One risk factor for many diseases is not getting enough physical activity. According to the American Heart Association (AHA), engaging in aerobic exercise and maintaining a balanced diet can greatly improve your overall health. The benefits of cardio and endurance exercises include:

Increase in good cholesterol. High-density lipoprotein (HDL) is known as the “good cholesterol” because it’s responsible for bringing cholesterol to the liver, where it will be flushed out from the body. Aerobic exercise has proven to boost the production of HDL and reduce one’s risk of heart disease.

Improvements in your cardiovascular system and strength. Engaging in aerobics can help build your tolerance for physical activity.  This is because consistent exercise helps condition your cardiovascular system and muscles. The more you exercise, the more your endurance and strength increase.

Better physical mobility. Engaging in aerobics while you’re still young can help you prepare for your future. Building muscular strength and stamina can help you as you age, as this means that you will still maintain some mobility even as an elderly adult. This also makes you less prone accidents. 

cardio and endurance exercises

Examples of Cardio and Endurance Exercises

Aerobics or endurance and endurance exercises include exercises that make your heart beat faster and increase your rate of breathing. If you don’t have the time to do a full workout, something as easy as going up and down a flight of stairs for a few minutes can already count as physical activity.

Some examples of exercises include:

Brisk Walking

To brisk walk, you must be able to do 100 steps per minute. This can be an ideal exercise for those who want to slowly make their way to more intense workouts. To increase the difficulty, try walking with a weighted vest or small dumbbells. 

Jogging or Running

Once your body is used to brisk walking, you can start jogging or running. If you’re just starting out, you can alternate between walking and jogging every few minutes. Try to slowly increase how long you jog every session.

Jumping Jacks

This exercise involves jumping and then raising your arms over your head. Put your arms back down once you reach the ground and repeat.

High Knees

Think of this as a modified substitute for running. When doing high knees, lift one leg as high as it can go towards your chest. Do this with the other leg and repeat alternately.

Butt Kicks

Raise one leg up and bend your knees just enough so that the heel touches your buttocks. Alternate this movement with both legs.

Toe Taps

This can be done by a sidewalk or one step. Place one foot on top of the elevated surface, then quickly switch to the other foot. Repeat, and try to maintain your pace. 

The 7 Best Single Full Body Exercises You Should Master

Aerobics: Dos and Don’ts

If you’re just beginning to engage in cardio and endurance exercises, it can be tempting to overwork yourself or immediately engage in high-intensity workouts. This can lead to injuries or muscle pain. 

If you’re planning to start exercising, here are some guidelines to keep in mind:

Don’t rush. Reaping the benefits of exercise, such as weight loss or increased stamina, takes time. Try to do 10-15 minutes of exercise at the start of your fitness journey, and gradually build-up from there.

Don’t forget other healthy habits. Always remember that important parts of holistic well-being are also mindful eating and taking care of your mental health. Working out is just one factor.

Do customize your workout. It’s not a sign of weakness to skip a particular workout or take a break in the middle of exercising. Listen to what your body tells you.

Do complement your workout with stretching. A proper warm-up and cool-down routine can help reduce muscle pains that typically come about when you’re starting to exercise.

Do try to be consistent. It can be difficult to stick to a workout routine, especially if you have a busy schedule. Try to be as consistent as you can with your workouts, but don’t fret if you miss a day or two. 

Key Takeaway

Cardio and endurance exercises, also known as aerobic exercises, can greatly reduce your risk of cardiovascular diseases and improve your overall health and well-being. Engaging in regular aerobic exercises not only builds strength and stamina, but also keeps your heart healthy and strong. Before engaging in a proper workout, it’s best to seek the advice of a health professional. 

Learn more about Health Fitness here

Hello Health Group does not provide medical advice, diagnosis or treatment.

Was this article helpful for you ?
happy unhappy

You might also like

Striking A Balance: The Benefits Of Balance Exercises

Balance is more important than you think. Without balance, you wouldn’t even be able to walk! Learn more about the benefits of balance exercises.

Written by Kip Soliva
Balance 07/01/2021 . 3 mins read

3 Easy Exercises to Improve Your Posture and Balance

These 3 exercises to improve your balance and posture are simple and take only about a few minutes. You also don't need any equipment!

Medically reviewed by Hello Doctor Medical Panel
Written by Lorraine Bunag, R.N.
Balance 09/12/2020 . 3 mins read

How to Increase Your Lung Capacity for Sports

There are different ways to increase lung capacity for sports and other activities, such as getting vaccinated and doing breathing exercises.

Medically reviewed by Hello Doctor Medical Panel
Written by Mayvilyn Cabigao
Other Fitness Activities 08/10/2020 . 3 mins read

Healthy Body Fat Percentage: BMI vs Body Fat Percentage

You can have a normal BMI but still be overfat and unhealthy. In this article, we'll talk about healthy body fat percentage.

Medically reviewed by Dr. Mia Dacumos
Written by Lorraine Bunag, R.N.
Health Fitness 24/08/2020 . 5 mins read

Recommended for you

what is the importance of fitness for everyday living

What is the Importance of Fitness to Everyday Living?

Medically reviewed by Hello Doctor Medical Panel
Written by Kip Soliva
Published on 12/01/2021 . 4 mins read
coffee before or after workout

Coffee Before or After Workout? Caf-fitness Tips

Medically reviewed by Hello Doctor Medical Panel
Written by Stephanie Nicole G. Nera
Published on 11/01/2021 . 3 mins read
importance of fitness motivation

The Importance of Fitness Motivation: How to Keep Going

Medically reviewed by Hello Doctor Medical Panel
Written by Tracey Romero
Published on 11/01/2021 . 3 mins read
why is strength training important

Why Is Strength Training Important?

Medically reviewed by Hello Doctor Medical Panel
Written by Den Alibudbud
Published on 07/01/2021 . 2 mins read