The Heart In Motion
The heart is an organ directly affected by physical activity[28]. Studies show a direct correlation between energy expenditure and heart health. Studies have also shown that energy expenditure has decreased overall in larger countries such as the United States of America and the United Kingdom. This has led to higher levels of obesity in population samples. Heart health and efficiency have been proven to improve with increased amounts of high-intensity exercise coupled with low-intensity exercise. Heart rate recovery is also associated with heart health and reduced mortality. For these reasons, exercise remains one of the most important factors in maintaining or improving heart health. Understanding how different types of physical activity affect heart health is important for sustaining overall fitness throughout life.
Other studies have linked exercise to overall endurance and other health markers. Long-term endurance exercise has been linked to improved digestion, increased heart rate variability, and a reduction in the overall age-related decline many people experience[29].
A healthy heart has a resting rate anywhere between 60 and 100 beats per minute. Athletes may have a resting heart rate as low as 40-50 beats per minute. Keeping the heart healthy depends largely on how often and how hard we push it beyond its resting rate. Stroke volume is the amount of blood that your heart ejects with each beat. Higher stroke volume is associated with better heart health, while lower stroke volume indicates the heart is not performing as efficiently. Cardiac output is the amount of blood your heart pumps out of its chambers in one minute. Stroke volume is one of the major factors that impact cardiac output.
Two types of exercise affect heart health: aerobic and anaerobic. Aerobic exercise is one of the best ways to improve Stroke Volume and Cardiac output. When we exercise, we ask our hearts to work harder, increasing blood flow throughout our bodies. Research shows that our arteries improve with regular aerobic exercise because stroke volume increases. Exercise can also improve cholesterol and blood pressure levels, which are factors that contribute to heart health. It is suggested that individuals engage in 150 minutes of moderate exercise each week. This has been linked to increased heart health. Moderate exercise is defined as activity that increases your heart rate and makes it hard to talk during the activity. In contrast, vigorous exercise involves a heart rate above 130 or 140 beats per minute. When you engage in vigorous exercise, you will usually be unable to talk. The goal is to reach a target heart rate when exercising. This target heart rate for each individual is based on age. To calculate this, subtract your current age from 220 to get your target heart rate.
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