Cardio is a great tool. Especially for weight management & caloric deficit/surplus manipulation. It is a great way to ensure you increase your caloric expenditure. But, aerobic exercise should generally be looked at as more than a tool to maintain a deficit or aid you on your fat loss journey. You should even be integrating some form of aerobic training if you are trying to bulk or gain lean mass. It is a preventative health solution! (It should also never be abused… just a utilized source!)

So why is aerobic exercise important?

Ensuring cardiovascular health is enhanced: Regular aerobic exercise strengthens the heart. Pump blood efficiently! This can reduce your risk of developing chronic heart diseases. Heart health is important. When it all comes down to it, it is great to look good, but longevity & long term investments into your health are most important. 

Supporting peer reviewed article on how regular aerobic exercise enhances mitochondrial function, improves vascular health, and promotes the release of myokines from skeletal muscles, all contributing to improved cardiovascular function. pmc.ncbi.nlm.nih.gov

Angiogenesis: Enhance blood flow & promote the formation of new blood vessels! The heart pumps more vigorously while participating in aerobic exercise, increasing blood flow through the arteries. This elevated flow induces shear stress on the vessel walls, stimulating the release of vascular endothelial growth factor (VEGF), which plays a crucial role in angiogenesis. Consistent aerobic exercise leads to structural adaptations in the vascular system, including the development of new capillaries and improved function of existing blood vessels. These changes will trigger the enhancement of oxygen and nutrient delivery to tissues. Long term, this will contribute to better overall cardiovascular health.

Supporting studies for angiogenesis: 

This study examines how physical exercise impacts levels of angiogenesis markers in the blood of older adults, shedding light on the relationship between exercise and vascular health. pmc.ncbi.nlm.nih.gov

This review discusses the correlation between exercise-induced angiogenic factors, aging, and cancer, providing insights into how physical activity influences blood vessel formation in different contexts. pmc.ncbi.nlm.nih.gov

This article explores the mechanisms by which exercise-induced myokines facilitate angiogenesis, offering a detailed perspective on muscle-derived factors in vascular growth. frontiersin.org

VO2max boost: Your VO2max is the measurement of your body to utilize oxygen during activity & exercise. This will boost overall fitness levels & endurance levels.

Studies linking boosts in Vo2max: 

This underscores the importance of exercise intensity in cardiovascular conditioning. pmc.ncbi.nlm.nih.gov

Research comparing high-intensity interval training (HIIT) to traditional continuous aerobic exercise found that HIIT protocols resulted in more significant increases in VO₂max. pubmed.ncbi.nlm.nih.gov

These results demonstrated that consistent aerobic training led to measurable improvements in VO₂max, emphasizing its role in enhancing athletic performance at amateur levels. journal.uir.ac.id

The management of weight: Cardio is a great tool to burn calories! It does a phenomenal job when paired with a nutrition program & resistance training regimen. 

Mental health!: Exercise in general is directly linked to mental health improvements.

Studies linking the benefits of aerobic training/exercise to mental health:

This study found that activities such as walking, jogging, yoga, and strength training were particularly beneficial, especially when performed at higher intensities. bmj.com

Research published in the International Journal of Preventive Medicine indicated that regular aerobic exercise positively affects mental health by reducing physical symptoms, anxiety, and insomnia. pmc.ncbi.nlm.nih.gov

A pilot study in Frontiers in Behavioral Neuroscience evaluated the impact of an 8-week aerobic exercise intervention on young adults exposed to trauma. frontiersin.org

Why should you not skip cardio?

• Risk of chronic disease development
• Weight gain
• Obesity 
• Mental health crashes 
• Metabolic issues
• Blood flow restriction
• Hearth health declination
• Type 2 diabetes development 
• Insulin resistance 
• Hypertension
• Coronary artery disease
• Brain fog
• + more. 

Integrating aerobic training into your fitness regimen is crucial for maintaining optimal health. Regular cardio exercises enhance cardiovascular health, boost endurance, and aid in weight management. Neglecting aerobic activity can increase the risk of chronic diseases such as heart disease and diabetes. Combining aerobic exercise with strength training further amplifies health benefits, promoting longevity and overall well-being.