To meet the heart-healthy goal of getting at least 300 minutes of aerobic exercise in weekly to reap additional health benefits, you can participate in: If getting 150 minutes of aerobic exercise weekly is your goal, which works well when you want to maintain your weight, gain muscle mass, or reduce chronic disease risks, you can aim for: How Often Should I Do Cardio?įor both men and women, a good rule of thumb for cardiovascular exercise it to aim for at least 30 minutes most days of the week.įor healthy adults, the Dietary Guidelines for Americans 2020 suggest getting at least 150 minutes of aerobic exercise in weekly, or 300 minutes weekly to reap additional health benefits. People who get regular cardiovascular exercise live longer than those who don’t. A Longer Lifeīecause regular aerobic exercise reduces your risk for certain chronic diseases, many of which are leading causes of death in the United States, working out aerobically can boost your life expectancy. Weight lifting isn’t the only form of exercise that increases strength and muscle mass in men.Ī study published in The Journals of Gerontology found that regular long-term cardiovascular exercise reduces age-related decreases in muscle strength in older men and women. A better sex life is often the result, especially for men over 40. In men, regular aerobic workouts help reduce the chance of erectile dysfunction, according to Cleveland Clinic. Preventing weight gain is one reason regular cardiovascular exercise works to keep blood sugar levels in check. Regular aerobic exercise helps control your blood sugar levels, which is one reason it lowers your type 2 diabetes risk. You might find it easier to concentrate at work when you exercise aerobically on a regular basis.
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Cleveland Clinic says participating in at least 30 minutes of aerobic exercise five or more days weekly: Improved Cognitionīelieve it or not, getting in a good cardio workout for men regularly improves your brain health. Aerobic exercise also helps combat negative symptoms associated with arthritis, and improves range of motion. Walking, jogging, and other weight bearing workouts help reduce your risk for osteoporosis. Participating in cardiovascular exercise most days of the week helps lower your risk for numerous chronic diseases, including: Avoid working out right before bed though, as doing so may make it more difficult for you to fall asleep. Participate in an effective cardio workout for men, or a cardio workout for men over 40, most days each week. Sleep deprivation alters hormone levels that increase appetite, so getting plenty of high-quality sleep helps you avoid packing on unwanted pounds.Īim to get at least 7 hours of sleep each night. Regular aerobic workouts help you get a good night’s sleep, which keeps you alert at work, reduces your risk of unwanted weight gain, and lowers your risk for accidents while driving. Regular cardio workouts activate your immune system, leaving you less susceptible to colds, the flu, and other illnesses.īe careful not to overtrain, however, which can increase your chance of getting sick. A Stronger Immune Systemīetter immunity may be a surprising benefit of a cardio workout for men, but it appears aerobic workouts help boost immunity. So if you’re feeling down in the dumps, go for a walk or jog, try a cycling class, or hit the elliptical machine or stair climber to lift your spirits. Weight loss might be one reason you’ll experience a better mood and improved self-esteem. Aerobic exercise also promotes relaxation and reduces symptoms associated with depression and anxiety. A Better MoodĬardiovascular exercise helps you feel happier because it boosts “feel-good” brain chemicals called endorphins.
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One study published in 2013 in the journal Obesity found that adding aerobic exercise and burning an extra 400 to 600 calories daily helped men and women study subjects lose weight without dieting.īurning an extra 500 calories daily helps you shed about 1 pound per week if your calorie intake remains the same. Participating in cardio workouts regularly is one of the best ways to lose weight or maintain a healthy weight. That’s why it’s important for men to complete a cardio workout most days each week. There are numerous health and wellness benefits you’ll reap from participating in cardiovascular exercise regularly.
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If muscle gain is what you’re shooting for, focus on strength training but still keep up with cardio exercise to maximize results. If weight loss is your goal, bump up the duration of your cardio workouts to burn extra calories. A well-planned cardio workout for men benefits your health in more ways than you think. Whether you want to gain muscle mass, shed pounds, or keep chronic disease risks low, adding cardiovascular exercise to your regular workout routine will get you results.