Exercise and Cardiovascular Disease

 

 I grew up playing sports and always being active. I started to really take fitness and training seriously around 2018 when I was about 14 and have stayed very consistent since. Fitness has been a major part of my life, both physically and mentally. I believe fitness is a very important and beneficial tool that is underused. According to the CDC, only 46.9% of U.S. adults reach aerobic physical activity guidelines, and only 24.2% of adults meet the aerobic and muscle strengthening activity guidelines. This is a major reason why obesity surpassed hunger as the U.S. leading epidemic.  Mixing in a variety of strength training, aerobic training, HIIT, and stretching/mobility is very important for me. Each type of training benefits not just different areas  physically, but mentally. For example,  aerobic training increases the release of endorphins and serotonin, which can improve mood and help alleviate symptoms of depression and anxiety. Yoga and exercises such as swimm...

 

 The best aerobic athletes in the world, also have some of the healthiest and most productive cardiovascular systems.  List of Top 7 Cardio Vascular Athletes: 1) Endurance Athletes - Marathon runners, Cyclists 2) Rowers 3) Cross-Country Skiers 4) Triathletes 5) Soccer Players 6) Swimmers 7) Long-Distance Runners Key Cardiovascular Benefits Observed in These Athletes: Low Resting Heart Rate : Endurance athletes typically have a lower resting heart rate due to a more efficient heart. High Stroke Volume : Their hearts can pump a larger volume of blood per beat, improving overall cardiovascular efficiency. Increased Cardiac Output : They can deliver more oxygenated blood to muscles during exercise. Enhanced Heart Function : Regular, intense exercise leads to favorable changes in heart structure and function. While athletes often have highly adapted cardiovascular systems, it’s important to note that heart health can vary widely even among athletes, an...

  Exercise benefits Your Heart: 1)  Improves Blood Sugar Regulation : Exercise helps regulate blood sugar levels and can improve insulin sensitivity, which can reduce the risk of type 2 diabetes—a condition that can increase the risk of heart disease. 2)  Improves Heart Rate Variability : Exercise can enhance heart rate variability (HRV), which is an indicator of heart health and the body’s ability to handle stress. 3)  Enhances Blood Flow : Physical activity promotes the development of new blood vessels and improves circulation, which helps deliver oxygen and nutrients to tissues more effectively. 4)  Lowers Blood Pressure : Regular physical activity can help lower both systolic and diastolic blood pressure by improving the elasticity of blood vessels and reducing the resistance against blood flow. 5)  Improves Cardiovascular Efficiency : Exercise strengthens the heart muscle, enabling it to pump blood more efficiently throughout the body. This helps reduc...

  https://doi.org/10.1152/japplphysiol.00242.2021 Here is another link further explaining the principals of exercise.

  Working Out: The Molecular Biology of Exercise - PMC (nih.gov) The biology of exercise involves understanding how physical activity impacts the body's systems, including the muscular, cardiovascular, respiratory, endocrine, and nervous systems. Understanding these systems' responses to exercise helps in designing effective fitness programs, improving athletic performance, and promoting overall health. Author Eissenberg breaks down different movement trainings to pinpoint the specific benefits for the body. Read more about this in the link above.

 

NY TIMES Fitness Test   To start a workout regime/program, you always want to find out your baseline fitness, and where you stand to determine the best steps for you to improve your fitness. The link above is a well known basic fitness test your current fitness levels.  Healthy Lifestyle Fitness According to the American Heart Association, only about 23% of adults meet the guidelines for both aerobic and muscle-strengthening activities. This is for many reasons, but overall the public is not well educated on fitness. the first step to creating a healthy, active lifestyle is being well-informed on how best to do that. The link above informs you on basic fitness.

 

 Cardiovascular disease (CVD) refers to a group of disorders affecting the heart and blood vessels. It involves various conditions that can impair the function of the heart or blood vessels, leading to complications such as heart attacks, strokes, and high blood pressure.  CVD can be influenced by various risk factors, including high cholesterol, smoking, obesity, a sedentary lifestyle, and a family history of heart disease. Prevention and management typically involve lifestyle changes (like diet and exercise), medication, and sometimes medical procedures or surgeries. CDC About Heart Disease