Top 8 Health Benefits Of Cardio Training With Best Cardio Exercises



Published on: 05-Aug-2022


10 min read


Updated on : 19-Dec-2023






Top 8 Health Benefits Of Cardio Training With Best Cardio Exercises

Top 8 Health Benefits Of Cardio Training With Best Cardio Exercises

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Hey! You must be wondering why cardio training is often hailed as the cornerstone of a healthy lifestyle. The first wealth is health, as Ralph Waldo Emerson wisely noted. Ined, regarding health benefits, cardio training emerges as a powerful ally in your pursuit of well-being.

As per the National Institute of Nutrition, regular cardio training can significantly reducdee the risk of heart disease by lowering hypertension by up to 50%. Additionally, it can help you shed those unwanted pounds, with studies showing an average weight loss of 10-15% over 3 months.

But what exactly are the incredible advantages of engaging in cardiovascular exercise, and how can it transform your life? This blog will explore various cardio training methods and their myriad benefits. So, if you are just beginning your journey to better health, fasten your seatbelt as we uncover the extraordinary cardio training area!

Table Of Contents

1. What Is Cardio Training?

2. 8 Health Benefits Of Cardio Training

3. 5 Best Cardio Training Exercises

4. Cardio Training VS Running

5. The Final Say

6. FAQs

7. References

What Is Cardio Training?

Cardio training, or cardiovascular or aerobic exercise, is vital to a well-rounded fitness routine. It involves activities that get your heart rate up and increase your breathing rate, like cycling, swimming, or even brisk walking for some people.

Mainly practising cardio training enhances your cardiovascular endurance and overall health. But by engaging in regular cardio workouts, you can also improve your heart and lung function, reduce the risk of chronic diseases, plus boost your stamina.

To reap the full benefits, aim for at least 150 minutes of moderate-intensity cardio each week, and remember, finding activities you enjoy makes it easier to stick with your cardio routine.

Also Read: Physical Wellness: Importance And Benefits of Physical Fitness 

8 Health Benefits Of Cardio Training

Let us now explore the science-backed benefits of cardio training before making any choices:

1. Cardio Training For Weight Loss

Cardio training is your ally in shedding a few kilos and maintaining a healthy weight. Studies show that regular cardio workouts, like cycling and swimming, help you burn calories and reduce body fat.

The Indian Ministry of Health also reports that 150 minutes of moderate-intensity cardio training per week can lead to substantial weight loss. It is a simple and effective way to work towards your fitness goals.

2. Cardio Training For Heart Health

Your heart is your body's engine, and cardio training keeps it running smoothly. The AHA recommends at least 150 minutes of moderate-intensity cardio training or 75 minutes of vigorous-intensity cardio training each week.

This significantly reduces the risk of heart disease by strengthening your heart muscles, regulating blood pressure, and improving cholesterol levels, lowering the risk of heart attacks by up to 50%.

3. Cardio Training For Mental Wellness

Cardio training is not just about physical health but also greatly impacts your mental well-being. How? Engaging in aerobic exercise releases endorphins, your brain's natural feel-good chemicals. This can help alleviate symptoms of anxiety and depression.

Studies have also shown that people who include cardio training in their routines report reduced stress levels and improved overall mental health. The National Institute of Mental Health and Neurosciences also advocates cardio exercise as an effective complement to mental health treatment.

4. Cardio Training For Diabetes

For people living with diabetes, cardio training can be a game-changer for you. Regularly doing aerobic workouts improves insulin sensitivity, helping manage blood sugar levels.

According to the Indian Journal of Endocrinology and Metabolism, engaging in cardio training for 30 minutes a day, five days a week, can lead to a 30% reduction in the risk of developing type 2 diabetes. This clearly proves the effectiveness of cardio training on your heart health.

5. Cardio Training For Longevity

We all aspire to lead long, healthy lives and cardio training can be crucial in achieving that goal. Studies from the WHO indicate that people who engage in regular cardio exercise have a 25-30% lower risk of premature death compared to those who lead sedentary lives. This evidence underscores the importance of cardio training for enhancing longevity.

6. Enhanced Respiratory Health

Engaging in regular aerobic activities like cycling surprisingly improves your lung function. Research from the Indian Council of Medical Research indicates that people who routinely practise cardio training experience a 20% increase in lung capacity over time. This enhances your respiratory health, leading to better oxygen exchange in your body and providing more energy and endurance for everyday activities.

7. Improved Sleep Quality

Struggling with sleepless nights? Cardio training can help you catch those much-needed Z's. Studies from the National Sleep Foundation show that regularly engaging in cardio workouts can significantly improve your sleep quality. It helps you fall asleep faster, experience deeper sleep cycles, and feel refreshed.

This is well-supported by the Ministry of Health and Family Welfare, which encourages people to adopt cardio training as part of a healthy lifestyle to combat sleep disorders.

Also Read: Why Should You Use A Sleep Tracker? 

8. Cognitive Benefits

Cardio training is not just for your body but also an easy boost for your brain. Scientific research in the Indian Journal of Psychiatry highlights that regular cardio exercise can improve cognitive function and memory. It enhances blood flow to the brain, promoting the growth of new neurons and reducing the risk of cognitive decline.

The Health Ministry of India also recommends cardio training as an effective way to maintain mental agility as you age, ensuring that your brain remains as sharp as your body. So, why not try it out?

5 Best Cardio Training Exercises

Here are the best cardio exercises that will enhance your chances of gaining the above-mentioned benefits wisely:

1. Jump Rope Cardio Training

Jump rope is a fantastic cardio training exercise you can do anywhere, whether in your backyard or at the gym. It's a high-intensity workout that improves your heart rate quickly, making it an efficient way to improve your cardiovascular fitness. Begin with 5-10 minutes of jumping and gradually increase the duration.

Also Read: Jump Rope For Weight Loss: Types, Benefits And How To Do It Right! 

2. Swimming For Cardio Training

If you love the water, swimming is a perfect cardio training activity. It's easy on the joints and provides a full-body workout. Swimming laps at your local pool is an enjoyable way to boost your cardio fitness.

3. Cycling For Cardio Training

Cycling, whether on a stationary bike or the road, is a low-impact yet highly effective cardio training exercise. It is excellent for building endurance and leg strength while keeping your heart rate up. Start with shorter rides and gradually increase the distance.

4. Cardio Kickboxing

Cardio kickboxing combines martial arts and aerobics to create a dynamic, high-energy workout. You'll improve your coordination and endurance while getting full-body cardio training for strength. Begin with the basic punches and kicks, focusing on proper form and building up your speed and intensity.

5. High-Intensity Interval Training (HIIT)

HIIT is a time-efficient cardio training method and one of the best cardio training weight loss exercises. It involves short bursts of intense exercise followed by brief periods of rest. It is excellent for burning calories and enhancing your cardiovascular fitness. Start with short work intervals and longer rest periods, and increase intensity as you progress.

Cardio Training VS Running

Note the given difference between cardio training and running to make an informed choice:

Difference Basis

Cardio Training



Involves a range of exercises, like cycling, swimming, and aerobics.

Focused solely on running as an exercise.

Impact on Joints

Lower-impact options are available, reducing stress on joints.

High-impact exercise can lead to joint strain, especially if done on hard surfaces.

Caloric Burn

Effective for burning calories and improving overall fitness.

It is one of the most calorie-burning exercises, it helps with weight management.

Ease of Access

Accessible to various fitness levels, from beginners to advanced.

Requires minimal equipment and can be done almost anywhere.

Recommended Duration

Typically, 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week.

150 minutes of running weekly is a common guideline depending on fitness goals.

Injury Risk

Lower risk of overuse injuries due to exercise variety.

There is a higher risk of overuse injuries like shin splints, plantar fasciitis, and knee issues.

Overall Benefits

Improves cardiovascular health, endurance, and strength while reducing the risk of boredom.

Excellent for cardiovascular health, weight management, and stress relief, but may be less varied.

The Final Say

As we wrap up this exploration of the benefits of cardio training, it's only fitting to ask directly if you have realised the true potential of your body's transformation through the power of cardio training, especially after understanding the multitude of health benefits that cardio training can bring into your life.

The evidence is clear that the merits of cardio training extend beyond the gym. Not just your body is in for a change, but your whole lifestyle is enhanced. So, why not seize the power of cardio training to make your heart stronger, your mind more transparent, and your life fuller?

The choice is yours, and the cardio training is worth every step!


1. How practical is cardio training to lose belly fat?

Cardio training is a great way to lose belly fat. It helps you burn calories, which reduces overall body fat, including the stubborn belly area. Combine it with a balanced diet for best results.

2. Should I focus on cardio training or training cardio and strength for overall fitness?

It's ideal to combine both cardio and strength training. Cardio improves heart health and burns calories, while strength training builds lean muscle. A balanced approach maximises overall fitness benefits.

3. Can I use a cardio training app to improve my strength?

Yes, you can! Many cardio training apps offer programs that incorporate strength exercises. These workouts enhance your cardiovascular fitness and build strength simultaneously.

4. How long should I do cardio training for weight loss?

Aim for at least 150 minutes of moderate-intensity cardio per week to lose weight. Gradually increase the duration and intensity for better results.

5. Can cardio training help with strength gains?

While cardio primarily targets cardiovascular endurance, it can indirectly support strength gains. Improved stamina from cardio can enhance your ability to lift weights during strength training sessions.

7. How does including workout variations benefit cardio training? 

Incorporating workout variations in cardio training helps prevent plateaus, keeps workouts engaging, and challenges different muscle groups, promoting overall fitness and endurance. The diversity in exercises also reduces the risk of overuse injuries associated with repetitive movements.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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