When a person takes part in exercise the Cardiovascular, respiratory, energy and muscular system all work together to supply energy to the working muscles and remove waste products.
When the muscles start to work, they need more oxygen so the respiratory system respond by getting more oxygen into the lungs. The blood carries greater amount of Oxygen and heart respond to pump more oxygenated blood around the body.
Short term effects of Exercises on Cardiovascular System:
- Increases in the stroke volume (SV)
- Increases in the Heart Rate (HR)
- Increases in the Cardiac Output (Q)
- Increases in the blood pressure (BP)
- Redistribution of blood flow.
Short term effects of Exercises on Respiratory System:
- Increases in the breathing rate (f)
- Increases in the Tidal Volume (TV)
- Increases in the minute ventilation (VE)
Effects of exercise on the Cardiovascular system:
- Changes to heart rate during exercise:
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Heart rate is measured in beats per minute ( BPM). During exercise the heart rate increases so that sufficient blood is taken to the working muscles to provide them with enough nutrients and oxygen. And increase in heart rate also allow for waste product to be removed.
Maximum Heart rate= 220-age.
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Heart rate increases: this increases the rate that oxygen is transported from the blood to the working muscles and carbon dioxide is transported from the working muscles to the lungs.
This graph indicates the following:
~ The person’s resting heart rate is around 60 BPM
~ At 8 minutes, just before taking part in exercise their heart rate increases, this is called anticipatory increase in heart rate which occurs when a person start store think about taking part in exercise.
~ At 10 minutes the person starts to take part in exercise and there is a steep increase in heart rate which reaches 145 BPM at 13 minutes.
~ The heart rate remains high during exercise.
~ When the person stops taking part in exercise the heart rate decreases.
Effects of exercise on the Respiratory system:
During exercise the muscles need more oxygen in order to contract and their produce more carbon dioxide as a waste. To make this increase demand by the muscles the following happens:
- Breathing depth (tidal volume) heart rate increases: this gets more oxygen into the lungs and removes more carbon dioxide out of the lungs.
- The graph shows that a person goes from rest to exercise, their tidal volume increases.
Exercises which are helpful for our cardiovascular system:
Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Exercise has many positive effects on heart health but a regular exercise routine can help such as:
- Lower blood pressure.
- Lessen risk of developing diabetes.
- Maintain healthy body weight.
- Reduce inflammation throughout the body.
More Benefits of exercises on Cardiovascular System:
- The oxygen consumption will be higher.
- The time on the treadmill will be longer.
- The heart rate and blood pressure will be lower.
- Improves the muscles’ ability to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles.
- Reduces stress hormones that can put an extra burden on the heart.
- Works like a beta blocker to slow the heart rate and lower blood pressure.
- Increases high-density lipoprotein (HDL) or good cholesterol and helps control triglycerides.
Overall, It’s like tuning up your engine. Only the engine is your heart and the body’s circulatory system for distributing blood, and it’s working more efficiently.
One of the key benefits of exercise is that it helps to control or modify many of the risk factors for heart disease. Smoking is another big factor for heart disease and if you exercise regularly you’re unlikely to take on a bad habit like smoking or quit if you already are a smoker.
It is recommended that Aerobic exercise is more beneficial for heart’s health. Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. In addition, it increases your overall aerobic fitness, as measured by a treadmill test for example and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and if you already live with diabetes, helps you control your blood glucose.
Ideally, at least 30 minutes a day, at least five days a week. So guys, Get at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic activity or a combination of both preferably spread throughout the week.