Just what are the specific benefits of aerobic exercise? These working out benefits can be separated into three parts: physical benefits, health benefits and mental benefits. The most obvious beneficial advantages can be the physical benefits because they are the ones we most easily see. You can burn fat and promote steady fat loss with an aerobic exercise program. Further more if you do high intensity training on your bike you can also shape your lower body muscles including the all important buttocks and thighs. As for the health benefits there are many. It promotes cardiovascular health, low blood pressure and a lower resting heart rate. It also stimulates your lymph system best, which means that your body can become more efficient when disposing of wastes in the bloodstream.