Magic cardio: 10 reasons to make the heart beat faster

1. Cardio maintains muscle tone

Cardio will not help you pump up, but if you do them frequently and intensively, it is possible to keep the muscles toned and slightly increase their volume. OverviewSkeletal Muscle Hypertrophy after Aerobic Exercise Training 14 scientific studies have shown that if a person performs cardio with moderate or high intensity for 45 minutes four days a week, the leg muscles are increased by 5-6%.

2. Aerobic exercise improves the health of the heart and lungs

aerobic exerciseEspecially swimming, help your body make better use ofTake the plunge for your heart oxygen. Thanks to the cardio reduces the heart rate and breathing at rest, indicating the health of the cardiovascular system.

In a studyComparison of the Health Aspects of Swimming With Other Types of Physical Activity and Sedentary Lifestyle Habits 2008 compared pressure, cholesterol levels and other heart health indicators in 46 000 people, swimming, jogging, walking and leading a sedentary lifestyle. Scientists have found that exercise regularly runners and swimmers had the best heart health indicators.

3. Cardio reduces the stiffness of the heart muscle

With age, many people have less exercise, which increases the stiffness of the muscles of the heart, including the left Camera - the muscle that plays a key role in supplying the body with fresh blood, saturated oxygen.

StudyReversing the Cardiac Effects of Sedentary Aging in Middle Age -A Randomized Controlled Trial: Implications For Heart Failure Prevention Erin Howden (Erin J. Howden) 2017 showed that regular cardio helps prevent high hardness of the heart muscle and even reverse this process.

Participants in the study were divided into two groups. One group under the supervision of scientists engaged in cardio 4-5 days a week, and others perform asanas and exercises on development of balance. Two years later, people from the first group noted a significant improvement in heart function.

4. Cardio has a positive effect on intestinal function

A small studyExercise changes gut microbial composition independent of diet, team reports 2017 has shown that cardio can alter the intestinal microflora, regardless of diet and other factors. The test takes 3-5 times a week for six weeks, after which they increased the amount of butyric acid, which reduces inflammation and oxidative stress, increase local immunity.

5. Cardio reduces the level of bad cholesterol

OverviewDifferential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations 13, scientific studies have shown that aerobic exercise associated with a decrease in the level of low density lipoprotein (LDL), also known as bad cholesterol. LDL directly influence the occurrence of atherosclerotic plaques on the walls of blood vessels, which increases the risk of heart attack.

However, increased cardio good cholesterol, or high-density lipoprotein, which is processed and output the fat from the body, reducing the risk of atherosclerosis.

6. Aerobic exercise protects against diabetes

The Chinese studyEffects of diet and exercise in preventing NIDDM in people with impaired glucose tolerance. The Da Qing IGT and Diabetes Study found that even small cardio (20 minutes of exercise with moderate intensity, 10 5 minutes of intense or very intense loads minutes 1-2 times daily) nearly twice reduce the risk diabetes.

Even one cardio increasesEffects of exercise training on glucose homeostasis: the HERITAGE Family Study the activity of insulin and glucose tolerance more than 24 hours, and one week exercise increasesShort-Term Aerobic Exercise Training in Obese Humans with Type 2 Diabetes Mellitus Improves Whole-Body Insulin Sensitivity through Gains in Peripheral, not Hepatic Insulin Sensitivity the sensitivity of the whole body to insulin.

7. Cardio improves skin condition

StudyYounger Skin Through Exercise scientists from McMaster University showed that people exercise regularly after 40 years, the skin is better than less mobile peers. The general condition of the skin active participants reminds indicators twenty- or thirty people.

It is not clear how exercise affect the health of the skin, but scientists have found that after training in subjects increased levels of IL-15 - a cytokine, which is extremely important for the health cells.

8. Cardio uplifting

According toExercising to relax Harvard Medical School, aerobic exercise at the same time tone up and relax, help fight depression and stress.

Perhaps a positive effect on the cardio-being and mood of the person due to their ability to reduceThe effects of four weeks aerobic training on saliva cortisol and testosterone in young healthy persons the level of stress hormones such as adrenaline and cortisol.

9. Training to help fight the symptoms of depression

Cardio not only improves mood in healthy people, but also helps patients with depression. In a pilot studyBenefits from aerobic exercise in patients with major depression: a pilot study. 2001 people with depression of varying severity during the 10 days to 30 minutes of walking on a treadmill. Scientists have found that the activity has helped to significantly reduce the symptoms of depression.

10. Cardio protects the brain from age-related changes

Often before the onset of Alzheimer's elderly suffer from mild cognitive disorder (RBM), in which the deteriorating memory, language skills, thinking and the ability to make judgment.

In a recent studyExercise Training and Functional Connectivity Changes in Mild Cognitive Impairment and Healthy Elders scientists examined the effect of physical activity in people aged 60 to 88 years suffering from RBM. The subjects for 12 weeks walked 30 minutes a day. As a result, they have improved neural connections in many areas of the brain. The researchers suggested that this may increase cognitive reserve - the brain's ability to create new neural connections.

Another studyAerobic exercise increases hippocampal volume in older women with probable mild cognitive impairment: a 6-month randomised controlled trial elderly RBM found that aerobic exercise is associated with an increase in the size of the hippocampus - a brain region responsible for learning and memory. During the study, 86 women with RBM in age from 70 to 80 years, twice a week for six months was performed either aerobic (walking or swimming) or strength exercises. As a result, women doing aerobic exercise significantly increased the volume of the hippocampus. However, scientists have not yet determined how much it affects the cognitive ability.

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Even if you prefer power training, Do not neglect the cardio: it will help you maintain the health and youth of the whole organism. If you lead a sedentary lifestyle and have excess weight, try to start with walking or navigation.