Exercise has many positively documented effects on the body. From increased muscular strength and endurance to increased mental alertness and mood, exercise is a vital component to life. The adaptations that the body produces from exercise are extraordinary. One particular system of the body that benefits tremendously from exercise is the cardiovascular system. An improved cardiovascular system is the key to performing movement repeatedly over a prolonged period of time.
Recovery Heart Rate
Exercise positively affects the cardiovascular system's recovery heart rate. Chronic exercise participation decreases post-exercise heart rate. In the October 1999 "New England Journal of Medicine," researchers concluded that recovery heart rate was a strong predictor for risk of heart attack. Additionally, the researchers indicated that a 50-beat reduction in heart rate one minute after exercise reduced the risk of heart attack.
Stroke Volume
Stroke volume, which is the amount of blood ejected out of the left ventricle of the heart during a heart beat, is greatly increased due to chronic exercise participation. An increase in stroke volume is responsible for the body getting more blood to meet the demands of daily living. In fact, a chronic exerciser has a higher stroke volume at rest than a sedentary person has when exercising maximally.
VO2 Max
The ability of the cardiovascular system to consume oxygen per minute, per millimeter, per kilogram of body weight is VO2 Max. Exercise improves the cardiovascular system's ability to improve its VO2 Max. In the Volume 1, 1973 "Exercise and Sports Sciences Reviews," the author indicated that in sedentary people, exercising at 75 percent of aerobic capacity for 30 minutes, 3 times a week for 6 months can increase their VO2 Max on average by 15 to 20 percent. However, it is important to note that VO2 Max levels are significantly impacted by genetics as well. Genetics contributes up to 25 percent of existing VO2 max levels.
Blood Pressure
Exercise increases blood flow and elasticity of blood vessels thereby maintaining blood pressure. Moderate to vigorous cardiovascular training is effective in lowering systolic blood pressure by 5 to 10 millimeters of mercury (Hg) over the course of 8 to 12 weeks. Improved blood pressure is vital for the cardiovascular system to function properly as the body ages.
References
- "New England Journal of Medicine"; Heart Rate Recovery Immediately after Exercise as a Predictor of Mortality; Cole, et. al.; 1999
- Exercise and Sport Sciences Reviews; Quantification of Endurance Training Programs; M. Pollock; 1973
