Physical activity and a lack of activity induce chronic adaptations to a person's cardiovascular system. Such adaptations affect the structure and function of a person's heart and blood vessels. Regular aerobic exercise, a more structured form of physical activity, more quickly induces positive changes throughout a person's cardiovascular system.
Types
Aerobic exercise improves the elasticity and contractile strength of a person's heart muscle tissue and the elasticity of his blood vessels. His cardiovascular system is enhanced to extract and transport oxygen, carbon dioxide and cellular waste products. A lack of aerobic exercise can weaken his heart muscle, decrease the elasticity of his blood vessels and decrease the ability of his cardiovascular system to circulate blood.
Effects
The more elastic a person's heart is and the stronger a contraction her heart can produce, the greater her cardiac output will be. The heart does not have to beat as often because it is pumping out a larger volume of blood during every beat. The greater the elasticity of her blood vessels, the better these vessels are able to transport blood to the more distal parts of her body. This means her heart will not have to pump as hard to circulate blood and her blood pressure will remain within normal limits. It will be much easier for oxygen, carbon dioxide, nutrients and waste products to cross cell walls, improving the rate at which her cells can make energy to fuel her everyday activities, including exercise. A lack of exercise predisposes her to high blood pressure and cardiovascular disease because her blood vessels will harden with plaque buildup.
Significance
The significance of adaptations to a person's cardiovascular system is that a person has the capacity to reduce his risk of chronic diseases, including coronary artery disease, peripheral artery disease, diabetes, high blood pressure, high cholesterol and obesity, according to the American College of Sports Medicine. A person will also exert less effort to accomplish the same amount of work due to the improved function of her cardiovascular system.
Considerations
A person does not have to exercise for hours on the treadmill, nor does she have to exercise at very high intensities in order for her cardiovascular system to undergo healthy and positive adaptations. A person can benefit from as little as three, 10-minute, moderately intense sessions of physical activity, such as a brisk walk or housecleaning. Moderately intense physical activity means she can talk but she cannot sing. Positive adaptations will continue as long as she gradually increases the intensity of her efforts as her cardiovascular system becomes more fit. If a person stops exercising, the adaptations will begin to reverse within 10 days, according to William McArdle and his colleagues, in their book "Exercise Physiology, Energy, Nutrition & Human Performance."
Warnings
While exercise may induce positive changes to the cardiovascular system, a person who has been sedentary, is obese, has high blood pressure, high cholesterol and is smoking must check with his doctor prior to engaging in an exercise program. If he has an existing problem with his cardiovascular system, unsupervised exercise may worsen his condition.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
