![]() ![]() ![]() ![]() The payoff is improved cardiovascular fitness. Have you heard about interval training but aren't sure how it works and whether it's right for you? Interval training simply means alternating between short bursts of intense exercise and brief periods of rest (or a different, less-intense activity). It helps build cardiovascular fitness with shorter workouts. You will see short-term benefits during and after individual workouts, but a regular exercise program will be best for your heart.To exercise in interval-training mode, swim a fast lap, rest, and then swim another fast lap. This includes moderate- to vigorous-intensity aerobic exercise, as well as heavy or high-volume resistance training. Bottom lineĬardiovascular exercise is any exercise that works to positively stress your heart. However, if you have a heart condition-such as unstable angina, high blood pressure, or congestive heart failure-get cleared by your medical provider before you start a new exercise program, especially one that includes resistance training. The benefits seem to be more pronounced with aerobic training, but resistance training is good too. There isn’t necessarily a best type of exercise to train your heart. What type of cardiovascular exercise is best? This is similar to athletic heart syndrome from aerobic training, but without a significant increase in ventricle size. The increased pressure caused by resistance training also contributes to greater heart-muscle thickness. Resting cardiovascular-function adaptations (for example, stroke volume) are most often caused by high-volume, short-rest training such as hypertrophy or muscular endurance training. With time, resistance training can slightly lower your resting heart rate and resting blood pressure, but not as much as aerobic training does. Your heart works to catch up to deliver blood to your muscles during the rest periods. The pressure created when you lift actually limits blood flow. When you perform a heavy lift-such as a 1-rep max squat-your blood pressure can go up 2–3 times what it normally is at rest. Heavy resistance training to improve muscular strength and high-volume resistance training with short rest periods for muscle hypertrophy also improve cardiovascular function, but in a different way than aerobic training. (Don’t confuse it with hypertrophic cardiomyopathy, which is a life-threatening enlargement of the heart.) This increased size and muscle thickness is often called athletic heart syndrome, which is a normal and safe response to training, and is often seen as a good thing. The left ventricle is the chamber in your heart that pumps the blood out of your heart and into your body. It also causes some structural changes to the heart, such as increased left ventricle size and muscle thickness. ![]() This leads to lower resting heart rates for very fit people. As your stroke volume goes up, your heart doesn’t need to contract as quickly to move the same amount of blood through your body. Over time, this training will lead to higher stroke volume, even at rest. This causes your heart to contract harder, which pushes more blood out of your heart with each contraction. The second mechanism, also caused by your fight-or-flight response, releases epinephrine and norepinephrine into your bloodstream. More blood to the heart means the heart can move more blood with each contraction, which increases stroke volume. This, combined with the blood-pumping action your muscles create when you exercise, sends more blood to your heart than when you’re at rest. Your “fight-or-flight” system makes your blood vessels contract when you start a cardio session, which slightly increases your blood pressure. When you start an exercise session, and as you train over time, your heart’s stroke volume increases by two mechanisms. Training to improve cardiorespiratory endurance-also called aerobic training-enhances cardiovascular function. With regular training, you’ll see improvements such as lower resting heart rate, increased stroke volume (how much blood your heart moves in a single contraction), lower resting blood pressure, and more capillaries (small blood vessels) in your muscles. Cardiovascular exercise trains your heart and blood vessels, which enhances the movement of blood through your body. ![]()
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