Cardio protection. Instantly.

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Ready for some more amazing “Whole” Heart health news about cardio? If you are someone who likes instant results, you will really love this one!

Scientists estimate the long term effects of exercise training only explains 27-41% of the cardio-protective effects of exercise. That means all those great benefits seen in people who have a sufficient level of cardiovascular fitness are not just from being fit. What is giving the protection then?

It is starting to look like most of the heart protection from doing cardio comes instantly, with your first session. Scientists are calling it exercise pre-conditioning.  They found that there is an early phase of protection for the cardiovascular system for two to three hours after a bout of cardio. Then there is a “more robust and longer period of protection that emerges after 24 hours and remains for several days.” They found each session of cardio is “reactivating protective pathways and leading to ongoing beneficial effects.”

Wow! This is so amazing! Usually an exercise program that promises instant results is a red flag for a myth-based exercise program. Yet this is science-based information and it’s free and ready for you to enjoy after one moderate-intensity bout of cardio.

Regular cardio will provide strong cardioprotection that cannot be explained by the changes in risk factors or the changes over time in coronary arteries. Cardio has the ability to activate several pathways that bring immediate protection against heart events and reduce the severity of a heart event. Cardio acts as a physiologic first line of defense against heart attacks.

Reminder: this is a guilt-free journey—it’s just more information to highlight the positively powerful effects of doing cardio regularly. In the next blog, I’ll summarize how simple it can be to enjoy these benefits.


The beauty is in the details! If you feel stuck between wanting these great benefits and limited by your body, lifestyle, or lack of motivation, check out my new online course called Cardio Confidence.  It’s like having a consult with a  clinical exercise physiologist. You will learn the fact-based, user-friendly tools I share with my clients for getting the health, weight loss, and brain benefits while working around physical and lifestyle limitations.  


Source: Association of Exercise Preconditioning With Immediate Cardioprotection: A Review.  D. Thijssen, PhD., et.al. Journal of the American Heart Association.  November 29, 2017.

One thought on “Cardio protection. Instantly.

  1. Pingback: Cardio. How much is enough? | Whole-person Fitness

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