Cardiovascular Training or ‘Cardio’ as most of us call it, is the process of increasing our heart rate through exercise for a sustained period of time. The goals for cardiovascular training differ dependent on the individual’s personal aims, which can include; improving your general cardiovascular health, help to aid weight loss, improve athletic performance, stress relief, or a combination of these. In this blog, we will briefly explain the science of cardio.

Basics of the Heart

The purpose of our hearts, is to provide the body with oxygenated blood. This means blood that has oxygen attached, which tissues such as muscle and our brains need to continue to function. The heart pumps deoxygenated blood (no oxygen) to the lungs, where the blood then becomes oxygenated (oxygen attached). This blood returns to the heart, where it is then pumped to the rest of the body to sustain life.

Heart Rate (HR)

At rest, a healthy individual may have a resting heart rate (HR) ranging anywhere from 40 to 65 beats per minute (BPM). At this rate, your body is getting enough oxygen to allow the brain and other organs to function, and enough oxygen for your muscles to sustain your position eg. sat upright in a chair. As we begin to move, walk, run, or perform any other exercise, we need our HR to increase in order to keep up with the increased oxygen demand.

Stroke Volume (SV)

During exercise, your body wants to maximise the amount of oxygen that leaves the heart with each beat. This volume of blood that leaves the heart with each beat is called your stroke volume (SV). Your cardiac output is your heart rate multiplied by your stroke volume (measured in ml per minute). With intense exercise and the demand of oxygen, your body needs to either increase the stroke volume, increase the heart rate, or do both. A very efficient heart in an athlete has been able to increase the stroke volume capability.

Heart Adaptations Over Time

With regular and challenging cardiovascular training, you can increase your stroke volume capabilities. With training, the heart can have an increased ability to both relax and contract, meaning that a larger stroke volume can be produced. This means that you will be able to increase your physical activity without an overly increased heart rate to provide the oxygen. This is why someone who is a casual runner may have a 160bpm heart compared to an elite runner who may have a 130bpm heart rate while running at the same speed.

Why Should I Care About Cardio?

If you find that everyday tasks like walking to the shops, or going up stairs are difficult and you’re catching your breath, then this means that your heart is having to work very hard to perform the task. By increasing your cardiovascular health in general, performing tasks like walking with your family will feel much more efficient, meaning that your ceiling of activity level will increased.

If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.

- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.