Nutshell of cardio benefits
I am getting an exercise science degree from WSSU. This is what I have learned:
We are fearfully and wonderfully made!
What I have learned from exercise physiology:
- Increased mitochondria size and number. These are your energy factories and help all systems function better.
2. Increased blood plasma
3. Increased oxygen to all body parts
4. The turbulence created from the increased cardiac output( which only occurs at a higher heart rate than walking) is like a power wash for your blood vessels. At rest your cardiac output is one gallon per minute and at your targeted heart rate, it increases to six gallons per minute!!!
5. New capillary growth
6. If you stop for two weeks all these benefits disappear- this is known as the principle of reversibility.
7. The average medical doctor will be ignorant of these benefits because more than half of USA physicians do not get an education in exercise physiology.
8. There are different benefits from strength training and they are just as important.
9. Blood vessels dilate from cardio.
10. Cardio cleans out your brain and reduces Alzheimer’s and dementia by a whopping 35 to 40 percent.
11. Cardio helps reduce heart attacks and lessens the effects of a heart attack if you do have one.
13. Exercise lowers blood pressure.
14. Cardio done in your targeted heart rate zone burns body fat.
Targeted heart rate can be calculated by a series of equations:
First, calculate your predicted heart rate, Max.
HRMax =208-(0.7 x age in years)
Second, calculate heart reserve.
HRR=HRMax- resting heart rate
Third, calculate the lower limit of your targeted heart rate range.
Multiply heart rate reserve by .40.
HRR X .4= lower value of targeted heart rate range
Fourth, calculate the upper limit of the target heart range.
HRR x .89 =
If you purchase a wearable device it will track your heart rate while engaging in cardio. If you have knee issues an elliptical machine or stationary bike may be a good beginning piece of fitness equipment.
You can grow younger from exercise -science proves it – unfortunately, public education regarding this is scant.
