What Cardio Does Best

Cardiovascular training provides benefits that strength training cannot match:

• Heart efficiency — regular cardio increases stroke volume, so your heart pumps more blood per beat
• VO2 max — your body's maximum oxygen use improves, a strong marker of long-term health
• Blood pressure — aerobic exercise consistently lowers both systolic and diastolic pressure
• Mental health — cardio can ease symptoms of depression and anxiety, and for mild-to-moderate depression it can be a serious treatment support, not a reason to stop prescribed care

The minimum effective dose is about 150 minutes of moderate-intensity or 75 minutes of vigorous cardio per week. That is not much — a 22-minute daily walk counts.