Endurance exercise and heart health❤️🩸
Endurance training in moderation, without increasing your weekly output (distance, time, speed) by more than 10% a week, beyond improving your race day conditioning, has significant long-term benefits to your cardiovascular health.
Endurance exercise includes walking, hiking, swimming, skating, cycling, climbing, basketball, tennis, pickleball, horseback riding etc.
Here are the ways your body adapts and improves from endurance exercise training:
✅Increased heart rate. Your heart beats faster to supply your muscles with needed oxygen.
✅Enhanced stroke volume. The volume of blood per stroke increases improving efficiency.
✅Elevated cardiac output. Total volume of blood pumped per minute increases.
✅Improved blood circulation. Blood flow to active muscles increases.
✅Reduced resting pulse rate. A trained heart is stronger pumping more blood per beat allowing it to beat fewer times at rest.
✅Lower blood pressure. Regular exercise helps lower both systolic and diastolic blood pressure.
✅Increased red blood cells. Endurance training can stimulate red blood cell production.
✅Cardiac muscle hypertrophy. The heart muscle thickens and strengthens.
✅Reduced CVD risk. Regular physical exercise significantly lowers cardiovascular disease risk.
✅Faster recovery rate. Post workout, your heart rate and blood pressure return to resting levels more quickly.
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