People often think about how fitness looks on the outside. The external changes that come from increased physical activity are often the biggest motivator that drives people to exercise. People want to see the results of their efforts on the scale or in the mirror. Wanting a slimmer waist or slimmer legs often makes us want to get up off the couch and hit the gym. But what if I told you that the true beauty and benefits of fitness lie beneath the surface? Earlier, I mentioned that the external changes that result from a healthy, active lifestyle appear slowly. However, when you start an exercise program, many changes actually occur in the body itself. I believe that the positive changes inside the body far outweigh the changes you can see from the outside.
Cardio 101
Cardiovascular exercise (also known as “cardio”) is the term used to describe exercise that trains the heart and circulatory system. This system must work all day, every day, to keep us alive. I would describe aerobic exercise as simply exercise that makes the system work harder. Exercises like running, cycling, and swimming are all great examples of aerobic exercise. In my opinion, aerobic exercise should be renamed “cardio strength training” because the heart is a muscle and exercise helps improve the heart’s ability to pump blood.
So let me tell you three great facts about aerobic training:
- Lower resting heart rateWhen you exercise, your heart has to work harder by pumping blood faster, which further increases your overall efficiency at pumping blood. This reduces the strain your heart has to do to maintain your daily activities, making everyday life feel easier over time. You can often recognize this change by a lower resting heart rate.
- Weight Loss
When you increase your activity level through aerobic exercise, your body must expend additional energy to meet the increased energy demands. Stored fat is the main source of energy during prolonged aerobic exercise. This increased energy expenditure combined with a decrease in caloric intake can result in significant weight loss. - Stress Reduction
Aerobic training promotes the production of feel-good neurotransmitters called endorphins in the brain. This symptom is often called a “runner’s high,” but playing tennis or even going for a walk can give you a similar feeling. Aerobic training often feels like meditating while you move. When you start exercising and focus on what you’re doing, your stress levels are reduced. As a result, you may finish feeling physically tired but mentally refreshed.
There are lots of great reasons to add aerobic exercise to your current routine, but perhaps the most important one is that it’s good for your heart.