She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results
We all know the feeling: sitting at our desks, knowing we should exercise more, but struggling to start. When wellness influencer Makari Espe realized she wasn't meeting the recommended 2.5 hours of weekly cardio, she decided to document a 30-day cardio challenge. Her journey, combined with expert insights, reveals surprising benefits that might inspire your own fitness transformation.
Understanding Cardio
Dr. Erik Van Iterson from Cleveland Clinic explains, "Cardio involves intentionally coordinated physical activities that raise your heart rate for an extended period." It's not just about heart health – cardio has profound effects on your entire body.
"Not only can regular cardio exercise lead to a decrease in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn't have to work unnecessarily hard all of the time," Dr. Van Iterson notes.
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Setting Up for Success
Makari designed her challenge around scientific guidelines: 300 minutes of moderate cardio, 75 minutes of vigorous cardio, 60 minutes of weights, and one stretching session weekly.
The American Heart Association's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise spread across the week
Starting Strong
"A health professor once asked my class what the best form of exercise is," Makari says in her post. "The professor said everyone was both right and wrong because the best workout is one that a given individual enjoys and is excited to do often."
This aligns with Dr. Van Iterson's findings that cardio "combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine."
Week 1: Discovering New Activities
The first week included various activities, from stairs to water aerobics. "Water aerobics was awesome. The resistance from the water is so good on your joints, and it's inexpensive," Makari reveals.
Dr. Van Iterson suggests that beginners "try getting started with three, 10-minute workouts, five or more days a week," making activities like water aerobics an excellent starting point.
Week 2: Building Mental Resilience
During week two, Makari expanded her routine to include spin classes, paintball, and dance lessons. "I think this is the most nervous I've ever been for an activity in my entire life, but everyone was so nice," she admits. This variety not only maintains interest but also supports brain health – research shows cardio can improve memory and thinking ability while reducing dementia risk.
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Week 3: Breathing Better, Moving Better
By week three, Makari noticed improved stamina. This aligns with Dr. Van Iterson's observations about lung health: "Your lungs are also positively affected by physical activity. Cardio helps decrease how frequently you have to breathe as exercise ability improves." Makari tried pole dancing and Jazzercise, noting, "I'm learning that you can be both serious and playful in fitness."
Physical Transformations
Makari's V02 max improved from 33.76 to 37.37, reaching "excellent" for her age group. Dr. Van Iterson explains why this matters: "These improvements mean your heart doesn't have to work unnecessarily hard all of the time."
Mental Breakthroughs
"Throughout this challenge, there have definitely been minutes, hours, and days where I felt like garbage," Makari shares, "but I've just been reminding myself how lucky I am to have a fully functioning heart and body that enables me to do all of this."
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Getting Started
The key to sustainable cardio isn't forcing yourself into a rigid routine. As Makari discovered, and experts confirm, success comes from finding activities you enjoy. Dr. Van Iterson recommends "getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity." Start small, stay consistent, and remember that every movement counts toward better health. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
