Why Cardio is Beneficial According to Research

1. Stronger Heart: The American Heart Association emphasizes aerobic exercises as they enhance heart strength and improve blood circulation.
2. Combat Diabetes: A study from the American Diabetic Association indicates that even a week of aerobic activity can boost insulin sensitivity in individuals with type 2 diabetes.
3. Alleviate Chronic Pain: Research published in the Journal of Physical Activity and Health found that aerobic exercises are an effective treatment for chronic pain conditions.
4. Enhanced Sleep Quality: According to a study in Sleep Medicine, aerobic workouts can significantly improve sleep quality, mood, and overall life satisfaction.
5. Asthma Management: A study featured in the BMJ Journal suggests that aerobic training can alleviate asthma symptoms and enhance the quality of life for those affected.

Debunking Common Cardio Myths

Myth 1: Cardio Increases Stress Levels

A 2008 study suggested that cardiovascular exercise might elevate cortisol levels, leading people to avoid it. However, it’s important to note that all forms of exercise can trigger the body's stress response. Issues arise from excessive workouts without adequate recovery. A 2014 study found that regular exercisers better resist the emotional impacts of acute stress, potentially guarding against stress-related illnesses.

Myth 2: Cardio Reduces Thyroid Function

Contrary to this belief, a 2019 study published in BMJ Open Sport and Exercise Medicine revealed that moderate-intensity aerobic workouts can actually boost thyroid hormone levels.

Myth 3: Strength Training is Superior

While strength training, including practices like yoga, is beneficial for building muscle, it shouldn't replace cardio entirely. Aerobic exercises provide unique advantages for improving cardiometabolic health that strength training cannot offer.

Is Fasted Cardio More Effective for Fat Loss?

Engaging in fasted cardio may promote fat burning more efficiently, although the overall fat loss remains consistent whether you exercise on an empty or full stomach. Fasted cardio can potentially target stubborn fat areas, such as the hips and thighs in women and lower abs in men. This is due to the differing receptor types in fat cells, where fasted cardio enhances blood flow to these regions, stimulating fat-burning chemicals.

Recommended Cardiovascular Activity

The CDC advises a combination of moderate and vigorous cardio, supplemented by strength training. You should aim for:

• 150 minutes of low-intensity cardio weekly (like walking), alongside two days of muscle-strengthening exercises targeting major muscle groups.
• 75 minutes of high-intensity cardio weekly (such as running), also with two days of strength training.
• Alternatively, you can mix low and high-intensity cardio while maintaining strength training days.

Finding Your Personal Routine

Personally, I prefer cycling and jumping rope over running. My routine includes a daily ten-minute jump rope session and 30-40 minutes of cycling weekly. I also take evening walks for low-intensity cardio. It’s important to find activities you enjoy; aim for at least 70 minutes of moderate and high-intensity cardio weekly, plus daily walks.