The cardiovascular system includes the heart, blood, veins and arteries. According to the American Medical Women's Association, the cardiovascular system provides the body with oxygenated blood and transports nutrients to the cells. Exercise influences how effectively the heart works and provides the cardiovascular system with many benefits. According to Mayo Clinic, working out lowers blood pressure and cholesterol--two conditions that affect heart health.
A Strong Heart
Heart rate elevates during exercise, breathing intensity increases and maximal amounts of oxygen are delivered to muscles throughout the body. The heart responds and adapts to exercise demands that are placed on it--challenging the heart makes it stronger. The stronger the heart muscle becomes, the more efficient it is during exercise and while at rest. A strong heart does not have to work as hard as an untrained one. An efficient heart meets minimal resistance in the arteries while delivering oxygenated blood to the muscles. As a result, a strong heart lowers the risk of heart attack, high blood pressure and coronary artery disease. Blood pressure lowers naturally when people engage in cardiovascular exercise and strengthen the heart. According to Mayo Clinic, it takes one to three months of regular exercise to see a significant decrease in blood pressure.
Lowered Cholesterol
According to the American Heart Association, physical inactivity is a risk factor for coronary artery disease. Coronary artery disease develops because of a buildup of deposits of calcium, cholesterol and other substances, called plaque, in the arteries. Regular exercise helps clear the arteries of substances, boosts levels of HDL or "good" cholesterol while lowering levels of LDL or " bad cholesterol. The American Council on Exercise states that more than 105 million people in the United States have high cholesterol. Regular physical activity limits plaque buildup in the arteries and lowers total cholesterol, decreasing the risks of developing coronary artery disease or stroke
Increased Maximal Oxygen Consumption (VO2 Max)
Muscles need a constant supply of freshly oxygenated blood from the heart during exercise. On a cellular level, the muscles take oxygen from the blood and use it to fuel their movements. The amount of available oxygen and the ability of the cells to use it depends on heart strength and cellular capabilities. Regular cardiovascular exercise increases oxygen production and the cell's ability to use the oxygen. VO2 max refers to a cell's maximal ability to extract oxygen from blood and supply it to muscles during exercise. A high VO2 max increases workout intensity, capability and performance. Regular aerobic exercise increases VO2 max, enabling muscles to use more oxygen during a workout. Anaerobic or lactic threshold is met when you can no longer extract oxygen from your muscles during exercise. Breathing becomes rapid, lactic acid builds up and fatigue sets in. A higher VO2 max increases the threshold, allowing you to exercise aerobically, at higher intensities.
References
- American Council on Exercise: Managing Cholesterol with Exercise
- Mayo Clinic: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- Mayo Clinic: Aerobic Fitness: Top 10 Reasons to get Physical
- American Heart Association: Physical Activity
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
