•    Increased maximal oxygen consumption (VO2max)
•    Improvement in cardivascular/cardiorespiratory function (heart and lungs)
o    Increased maximal cardiac output (amount of blood pumped every minute)
o    Increased maximal stroke volume (amount of blood pumped with each beat)
o    Increased blood volume and ability to carry oxygen
o    Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity
•    Increased blood supply to muscles and ability to use oxygen
•    Lower heart rate and blood pressure at any level of submaximal exercise
•    Increased threshold for lactic acid accumulation
•    Lower resting systolic and diastolic blood pressure in people with high blood pressure
•    Increased HDL Cholesterol (the good cholesterol)
•    Decreased blood triglycerides
•    Reduced body fat and improved weight control
•    Improved glucose tolerance and reduced insulin resistance