04/27/2022
I’ve mentioned before that aerobic/cardiovascular exercise has not been a primary focus for me. Honestly, it was only previously deployed when leaning out for a competition. (thus the contest throwback pic).
As I’ve entered my mid-thirties and spend more time with my 5-year-old son, longevity is on my mind…
Training causes adaptations… These adaptations are specific to the imposed demand. Our bodies adapt to better meet the training demands placed on it. Weight training increases blood pressure and can lead to cardiac adaptations called CONCENTRIC hypertrophy, the walls of the heart become thicker, which reduces the amount of blood that heart can pump out with each beat. Less blood being pumped out means less oxygen delivery to working muscles, less deoxygenated blood back to the lungs, and less nutrient transport. So what do we do?
Cardiac output training. Training causes adaptations… These adaptations are specific to the imposed demand…This type of training is the lower intensity aerobic training that keeps the heart rate between 130-150 beats per minute sustained for 30 minutes (at least).
Longer duration slower training increases the volume of blood pumped out of the heart with each beat. The heart adapts to the training, stretching the chamber from the blood (like a balloon filling with water) leaving you with a larger left ventricle cavity capable of pumping out more blood with each beat. This is ECCENTRIC cardiac hypertrophy. An adaptation opposite of the adaptations my heart would have made for the better part of 20 years based on the training styles deployed.
This will translate to better aerobic energy (ATP) production (food is not fuel, the substrate becomes fuel when it combusts with oxygen) because more oxygen can get to my muscle tissue and assist mitochondria within the cells to generate energy (ATP). This Cardiac Output training goal is to improve oxygen supply by causing cardiac adaptations that increase the amount of blood my heart can pump with a single beat. It should improve my ability for me to use the food I eat as fuel, aid recovery, and help to better manage stress.
Working to keep sessions as close to 30 minutes each time and average heart rate sustained between 130-150bpm.
Stay tuned for updates.
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