Cardiovascular disease, or CVD, is the number one cause of death for adults in the United States, according to statistics from the American Heart Association. On top of that, many people also have more than one form of CVD, which includes high blood pressure, heart attack, angina, stroke and heart failure. Exercise can lower your risk of CVD and improve the strength of your heart and circulatory system.
Function
The primary role of your cardiovascular system is to transport nutrients and remove waste products. Your heart is an involuntary muscle. This means that it beats throughout the day and night in a continuous pattern without you having to think about it. It is comprised of two interconnected but separate pumps. The right side pumps deoxygenated blood to your lungs and the left side pumps the oxygenated blood throughout your body.
Exercise
At rest you barely notice your heart beating. It is slow and steady because the demands you are placing on your body are light. As you begin to exercise, the tissues of your body need oxygen to perform. To meet these needs your heart rate and respiration will increase as well. If the activity is light, your heart rate increases and then settles into a steady state. As you challenge your body by increasing your intensity, your heart rate will pick up the pace as well. The National Strength and Conditioning Association reports a direct correlation between exercise intensity and heart rate.
Effects
Regular exercise will help to strengthen the heart and lower your risk of disease. You can lower your blood pressure and resting heart rate levels so that at rest your heart beats fewer times to do the same amount of work. Exercise also helps control your cholesterol, which will prevent the buildup of plaque in your blood vessels. Increasing your heart rate through aerobic exercise improves your heart and body function.
Misconceptions
The American College of Sports Medicine recommends moderate to vigorous exercise to improve health and reduce the risk of disease. This level of exercise is challenging and can be uncomfortable, but with regular exercise sessions you should be able to maintain it for 30 or more minutes. If you exercise too hard or too light, you will not achieve the maximum benefit from your sessions. Intensity is relative, and what may be light for you may be hard for someone else.
Considerations
Your health and medications you may be on will affect how high your heart rate goes and the intensity of your exercise. Blood pressure medications classified as beta blockers prevent your blood pressure and heart rate from increasing past a certain point for your safety. You will need to focus on how you feel instead of heart rate to determine intensity. High intensity may not be appropriate for you if you have a chronic medical condition. Focus then on light to moderate exercise and talk to your doctor about increasing the pace of your exercise.
References
- American Heart Association: Cardiovascular Disease Statistics
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
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