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Cardio doesn't just mean running — it's any activity that gets your heart pumping, says Rumble Boxing trainer Kyle Axman. From swimming to boxing and dancing, there are plenty of workouts to pick from if you want to reap the many benefits of cardio.
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It Increases Endurance
When it comes to getting your heart pounding, practice makes perfect. Regular cardio puts healthy stress on your heart, which trains it to pump efficiently, deliver more oxygen to your body, and boosts endurance, says Fhitting Room trainer Ben Lauder-Dykes.
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It Strengthens Your Muscles
Cardio isn't just about heart health. Try a HIIT workout of high-rep, fast-paced bodyweight exercises to build strength as you're getting your heart rate up, says cure.fit trainer Jimmy Nicholas. Your heart and muscles will thank you.
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It Builds Mental Strength
Your muscles aren't the only thing getting strong in cardio workouts — so is your mind, according to Nicholas. Cardio is hardio, as the saying goes, which teaches you to overcome mental obstacles and find the resilience to push through your workout.
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It Increases Circulation
Cardio gets your heart pumping — literally. That extra blood flow can help lower your blood pressure, regulate blood sugar, and give you more energy, according to Lauder-Dykes.
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It Helps Prevents Disease
Cardio doesn't just improve your health now — it wards off diseases down the line, according to Axman. Research shows that regular exercise could lower your risk for developing diabetes, cancers, and heart disease. Future you deserves it.
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It Helps You Think Clearly
Cardio is as good for your mind as it is for your body, according to Axman. That extra blood flow from your workout supplies more oxygen to your brain, he says, which helps you think more clearly, boosts memory and focus, and protects against dementia.
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It Boosts Your Mood
Runner's high? It's definitely a thing. Science shows cardio exercise releases feel-good chemicals that can boost your mood, relieve stress, ease symptoms of anxiety and depression, and help you feel good about yourself, says Axman.
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It Can Enhance Your Sex Life
Better circulation, releasing stress, and feelin' yourself is a recipe for a good sex life, says Axman. Science also shows exercise like cardio can boost desire and sexual function. What better reason to work up a sweat?
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It Boosts Your Immune System
Who doesn't want their immune system in top form right now? Luckily, cardio can improve immune function, says Lauder-Dykes. Science shows regular aerobic exercise boosts certain antibodies that can help your body fight illness.
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It's Versatile
Cardio comes in all shapes and sizes, so pick what works for you, says Nicholas. If you prefer low-impact activities for touchy joints, try swimming or rowing, he says. If strength training is your jam, go with HIIT or boxing. No equipment? Hit the stairs.