7 Key Benefits of Doing Cardio Exercise

7 Key Benefits You Will Get from Doing Cardio Exercise

Cardio exercise is a way to improve your heart and lungs, improve blood circulation, burn calories for weight loss, and strengthen the muscles in your arms and legs. It can help you develop cardiovascular endurance and increase stamina while also decreasing body fat percentage. There are a lot of cardio exercises that you can do. Swimming, biking, water aerobics, brisk walking, jogging burpees, bear crawls, and cycling are some of the popular cardio exercises that people do. 

A well-rounded exercise program should include cardio exercises as they can increase your strength, flexibility, and joint movement through resistance. If you are looking to get started with cardio or simply want to know what the benefits of cardio are, here’s a list of seven key benefits that will help you make an informed decision on whether this type of activity is right for you! 

It Is Metabolic Conditioning

Cardio is any activity that can increase your heart rate to pump the oxygenated blood throughout the muscles of your body. But the key here is for the body’s metabolism to convert the carbohydrates and fats (glycogen and glycerols) into usable energy, adenosine triphosphate (ATP), to fuel muscle activity. 

When you do different intensities of cardio exercises, they will undergo different metabolic pathways:

  • Low-intensity exercise uses glycerols and oxygen
  • Intermediate-intensity exercise uses glycogen/glucose and oxygen
  • High-intensity exercise uses either glycogen/glucose without oxygen or even ATP that is stored within the muscle cells

It Lowers Your Blood Pressure

When you do cardio exercise can help lower your blood pressure by pushing out more blood with each beat so your heart can function well. When this happens, you are destressing your surrounding arteries and heart, thus reducing your blood pressure. Now, if you have normal blood pressure, cardio can help you prevent increasing it when you get older.

It Regulates Your Blood Sugar

Regular cardio exercise can help lower blood sugar and regulate your insulin levels while losing weight. Studies also show that doing cardio and any form of regular exercise can help lower the risk for prediabetes and even type 2 diabetes. 

It Reduces Asthma Symptoms

If you have asthma, cardio exercise such as aerobics can help lessen the frequency and severity of attacks. But before starting cardio exercise, it’s always best to seek your doctor’s advice. They may only recommend specific types of exercise that coincide with your condition. 

It Helps You Have Better Sleep

If you can’t sleep at night, you may want to consider doing cardio exercise, not before sleeping, but during your waking hours. 

According to a study, the participants with chronic sleep problems revealed that a regular exercise routine integrated with sleep hygiene could help treat insomnia. Those who did aerobic exercise for 16 weeks had better sleep duration and quality as well as great improvements in their daytime vitality and wakefulness.

It Regulates Your Weight

As you all know, proper diet and exercise are the key ingredients to losing weight. According to a study, overweight participants were asked to keep eating the same diet and do aerobic exercise to burn 400 to 600 calories for 5 days a week, in 10 months.

Results show that was significant weight loss for both men and women, around 4.3 to 5.7 percent off their starting weight. They mostly did jogging or walking on treadmills and aerobic exercise. 

If you want to do the same and depending on your current weight and speed, then you may want to walk or jog for 4 miles so you can burn 400 to 600 calories.

It Boosts Your Mood

If you’re feeling low, then any form of movement, including cardio exercise, can improve your mood. One study found that people with depression who walked on a treadmill (with intervals for 30 minutes a session) had a significant reduction in their symptoms. This result suggests that when you engage yourself in exercise, there would be a great impact on your mood.


Cardio exercise is great for your health. It strengthens the heart, improves blood circulation, and aids in weight loss. So whether you’re just starting to lose weight or you’ve been exercising for a while, then it’s really a great exercise to incorporate into your whole exercise routine.

The Fit Factor PT is an exclusive, results-driven personal training studio. If you are interested in truly achieving your fitness goals through a customized fitness training program in Wellesley, contact us today to get started!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley