Fitness Begins At 50

- without going to the gym

Have A Heart

by · Published · Updated

Image of 4 people over 50 walking up hill.
Cardiovascular or aerobic activities are those that increase the heart rate to a moderate intensity and can be sustained for an appropriate duration. These activities are recommended for the efficiency of the heart, lungs and circulatory systems. Cardiovascular activity brings about a number of physiological adaptations and benefits.
  1. Stronger heart/cardiac muscles – the size of the left ventricle/pumping chamber increases.
  2. Increased stroke volume, there is a greater amount of blood pumped in one contraction, at rest and during exercise, so the heart doesn’t have to beat so quickly and therefore there is less strain on the heart.
  3. Lower heart rate – each beat is stronger and this allows a greater volume of blood to be pumped.
  4. Cardiac output – unchanged at rest and a slight increase during exercise.
  5. Increased red blood cells and myoglobin (compound that carries oxygen), enables greater delivery of oxygen to the working muscles.
  6. Blood pressure is normalised at rest and during exercise is lower and therefore places less stress on the system.
  7. It increases capillaries at muscular level new capillaries develop and existing ones open up.
  8. There is an increase in size and number of mitochondria.These are the cells that produce energy aerobically and provide greater potential for aerobic energy production.
The increase in strength of the heart muscle means it will not have to work as hard i.e. the speed/heart rate to push the blood around the body. Each contraction of the heart is stronger so the heart rate is lower and a greater volume of blood will be moved in each contraction enabling more blood to be circulated.
The increase in red blood cells, increased myoglobin and changes in capillarisation allow  improved delivery and use of oxygen and more efficient removal of waste products e.g. carbon dioxide and lactic acid.
The body is able to take in, transport and use oxygen more efficiently and effectively.
The result being that less physiological stress is placed on the body and the activity is perceived as less strenuous because the systems work more efficiently.
HDL cholesterol is improved as well, which is what is wanted.
As you can see there are great things that happen when you exercise and you also feel pretty good as the endorphins are released.

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