The effects Of Exercise On The Cardiovascular System

 Exercise has multiple short-term and long-term effects on your cardiovascular system. Your cardiovascular system is also called the circulatory system. It is made up of your heart, arteries, your veins and capillaries. The primary role of your cardiovascular system is to circulate oxygen-rich and glucose-rich blood to your cells and to remove cellular waste products such as carbon dioxide from the muscles.
Heart
Short-term aerobic exercise such as running for 30 minutes will not increase the size of your heart muscle, nor will it thicken the walls of your heart. However, long-term aerobic exercise will increase the size and thickness of your heart, especially during moderately to vigorously intense exercise. These changes are reversible when you discontinue aerobic training.
Blood Vessels
When you take one aerobics class, the blood vessels going to your working skeletal muscles increase in size, or dilate so more blood can flow to these muscles. Long-term aerobic exercise improves the elasticity of your blood vessels, or the ability of your vessels to expand and contract. The improved elasticity delivers more oxygen and glucose to your muscles at a faster rate. The number of capillaries in your working muscles also increases as an adaptation to long-term aerobic exercise.
Blood Volume
The amount of blood circulating in your body increases within 24 hours after your first exercise session. According to William McArdle and colleagues in the book, "Exercise Physiology Energy, Nutrition & Human Performance," the long-term effect of aerobic exercise is an approximately 20 percent increase in blood volume. An increase in blood volume means your body can deliver more oxygen to your working muscles. Your body will also be able to better regulate your body temperature during exercise.
Cardiac Output
Cardiac output is the amount of blood your heart pumps out in one minute. It is regulated by the amount of blood your heart pumps out in one contraction, or stroke volume, and the number of times your heart beats in one minute, or your heart rate. Cardiac output increases as a short-term and a long-term effect of regular aerobic exercise. Initially, cardiac output increases due to an increase in your heart rate. Then, as your aerobic fitness improves, cardiac output increases due to an increase in stroke volume and a decrease in heart rate.
Blood Pressure
Your systolic pressure is the pressure against your artery walls when your heart contracts. Diastolic pressure is the pressure against your artery walls when your heart relaxes. When you first start to aerobic exercise, your blood pressure increases as your cardiovascular system works to deliver more oxygen and glucose to your working muscles. A long-term adaptation to aerobic exercise is a decrease in both your systolic and diastolic blood pressures during rest and during sub-maximal exercise. The American College of Sports Medicine encourages regular aerobic exercise as a method of controlling and reducing high blood pressure due to its effects on lowering your blood pressure.
Basic Cardiovascular Exercise You Can Do at Home

• Warm-Up: Squats with Arms Overhead; Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That's one rep. Do 3 sets of 10 reps total
• Warm-Up: Bridges ; Lie face up on the floor (mat optional) with your feet directly below your knees. Keep your hands by your sides and engage your glutes to lift your hips off the ground. Slowly lower back to the floor. Keep your neck and back relaxed as you use your glutes and hamstrings to lift up and down 3 set of 10 reps total.
• Warm-Up: Plank with Shoulder Touches : Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 3 sets of 10 reps each side.
• Mountain Climbers; Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the centre of your body. Quickly switch legs, driving left knee up into the centre of your body. Try to keep your hips level and your shoulders directly above your wrists. Aim to hit about 45 to 50 climbs 1 minute 3 sets
• Burpees; Stand tall with your feet hip-width apart. Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position. Lower your chest to perform a push up. Jump both feet back in and stand. Immediately jump up to repeat. Continue 20 to 25 per 1 minute 3 sets

 
 

• Squat Jumps; Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you're pushing the floor away from you as you leap. You can use your arms to help you jump higher. 14 reps per 1 minute, 3 sets
• Skier Jumps; Stand tall with your feet, ankles, and knees glued together. Jump from side to side as fast as possible, keeping your chest lifted and landing softly. The height of the jump does not matter. Focus on the speed. 14 reps for 1 minute, 3 sets

 

• Cool-Down: Cat and Cow; Come onto your hands and knees with hands directly below your shoulders and knees directly below your hips. Inhale to lengthen your spine. Without bending elbows or moving hips, roll your spine forward to arch your back. Lift your chin, chest, and hips to the ceiling, allowing your stomach to sink toward the floor. Once you've reached the fullest expression of your arch, around your spine toward the ceiling and release your head toward the floor. Move in a fluid motion for 5 to 6 deep breaths.

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