Run, swim, cycle -- we've all been told to sweat it out with cardio. But what exactly are cardiovascular exercises? And what are the real benefits of a cardio workout? GQ spoke to health experts to break down how these drills elevate your heart rate and breathing for a sustained period. Here's what they had to say.
Before getting into the health benefits of cardio workouts, it's important to understand what cardiovascular exercises are. Simply put, cardiovascular exercise, or cardio, is any physical activity that elevates your heart and breathing rates for a sustained period. This includes brisk walking, running, swimming, dancing, jogging, cycling and more. And here are the expert-approved benefits of a cardio workout.
1. Prevents Strokes and Heart Disease According to health experts, consistent cardio workouts train the heart muscle to pump blood more efficiently, resulting in less strain on the arteries and contributing greatly to long-term cardiovascular health.
"Engaging in 20 to 30 minutes of aerobic exercises, such as brisk walking, cycling, swimming, or resistance training, can enhance arterial health. These exercises lower cholesterol levels, reducing the risk of developing arterial blockages. This can prevent strokes and heart disease," Aman Puri, health expert and founder of Steadfast Nutrition explains.
In addition to burning calories during exercise, cardio boosts your overall metabolic rate, helping your body continue to burn energy throughout the day. Divya Suhaney, health and wellness coach and senior nutritional therapist, says, "Cardio is the foundational form of exercise. It helps build stamina while creating a mild stress on the body to cope with increased oxygen demand and nutrient absorption. Moreover, those targeting stored fat as a source of energy should aim to achieve a higher heart rate -- between 75 and 100 beats per minute. This range is also known as the fat-burning zone."
Health experts say cardio workouts are important for improving your body's ability to use oxygen efficiently, which directly translates to better performance in strength training and endurance activities as well.
"I have a love/hate relationship with cardio, but when I'm cutting, I never skip it. It's the easiest way to deepen your deficit while actually aiding recovery through increased blood flow," says certified nutrition coach Anaheez Patel. "It also boosts VO₂ efficiency [when the heart and lungs are more effectively supplying blood to the muscles], helping your body produce more ATPs -- molecules that act as the 'energy currency' for all living cells, powering important processes like muscle contraction and chemical synthesis -- from the same oxygen, which is exactly why lifters see better-quality reps when their aerobic base is solid."
Studies suggest that when your cells are sensitive to insulin, they can process carbohydrates quickly and effectively, preventing blood sugar spikes and crashes. "Cardio improves insulin sensitivity, which means your muscles become better at absorbing and using glucose from your bloodstream for energy instead of storing it as fat. Over time, this stabilises blood sugar and energy levels throughout the day. It's one of the simplest ways to make your metabolism more efficient," advises Nyela Kapadia, fitness expert and co-founder of Intermittent Fasting and Mindful Living. This metabolic efficiency is crucial for preventing Type 2 diabetes and maintaining steady energy levels.
Research indicates that regular cardiovascular exercise significantly improves sleep quality and duration. By regulating your internal clock and minimising stress hormones, cardio helps you fall asleep faster and achieve a deeper, more restful sleep.
During a cardio workout, your brain releases endorphins, which are natural mood boosters as well as painkillers. Over time, consistent cardio workouts also help manage stress, minimise feelings of anxiety and lessen the severity of depressive symptoms.
Weight-bearing cardio exercises such as running, brisk walking or elliptical training apply gentle stress on your bones. According to health experts, this stress signals your bone cells to become stronger and denser, helping to counteract the natural decline in bone density that occurs with age. Therefore, cardio workouts also reduce the risk of osteoporosis.