Cardiac output is the measure of how much blood is pumped from your heart each minute and is a function of your stroke volume -- the amount of blood pumped by your heart with each beat -- and heart rate, according to the American College of Sports Medicine. While at rest, on average, cardiac output is approximately five liters per minute. During exercise, cardiac output can be five to six times higher.
Short-Term Effects
As the intensity increases during your aerobic exercise, your exercising muscles require more oxygen. To meet your body's demands for oxygen, your heart rate and stroke volume increase, which raises your cardiac output. The total increase in cardiac output during your exercise session is determined by your exercise intensity. When you stop your exercise session and cool down, your heart rate and stroke volume return to your normal resting levels.
Long-Term Effects
Regular aerobic exercise training can bring about adaptations in your cardiovascular system. Although regular training does not change your resting cardiac output, it does affect your stroke volume and heart rate. After a period of consistent aerobic exercise training, your heart becomes more efficient, meaning it can pump more blood with each beat. The resulting decrease in heart rate and increase in stroke volume still produce the same cardiac output but yield improved cardiovascular fitness.
Aerobic Exercise
The American Heart Association recommends aerobic exercise to help improve your cardiovascular fitness. Aerobic exercises can include brisk walking, swimming, cycling and running and should be done on a regular basis. The AHA recommends at least 30 minutes of aerobic exercise on four to five days each week. Choosing aerobic exercises that you enjoy will increase your chances of sticking with your exercise routine. To get the most out of your aerobic exercise, you should exercise at a moderate intensity.
Benefits
Improving your cardiovascular fitness through aerobic exercise can help you reduce your risk for developing high blood pressure, high cholesterol and heart disease, according to Georgia State University. It can also help you control your weight, help you maintain strong bones and muscles and decrease symptoms of anxiety and depression. Keeping your heart efficient and healthy through exercise is one of the best things you can do for your overall health.
References
- ACSM's Certification Review; Khalid W. Bibi, Ph.D., ed.; 2010
- Exercise Physiology: Energy, Nutrition and Human Performance; William D. McArdle, et.al.; 2007
- American Heart Association: American Heart Association Guidelines
- Georgia State University: The Benefits of Exercise
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