High Intensity Interval Training ( Hiit )

Cardiac output adapts throughout a training program. The "American Council on Exercise's Personal Trainer Manual" lists exercise adaptations as increased ventricle size, decreased exercise heart rate and increased stroke volume. Therefore, your heart can maintain a high cardiac output with less effort. Most improvement to cardiac output is contributed to increased stroke volume. Positive adaptations occur in as little as three months of aerobic training.

During exercise there is an increase in cardiac output, which corresponds to an increase in maximal oxygen consumption. With the increase in oxygen consumption, a greater increase in blood flow occurs. This means there is more oxygen circulating in the blood for the tissues to take up. Due to the increase in blood flow, vasoconstriction of arterioles occurs to maintain mean arterial pressure (Bassett & Edward, 1997). This limits oxygen consumption because some of the blood flow is directed to the brain and skin. It is further pointed out that the heart is another limiting factor because it determines how much blood and oxygen are supplied to the muscles especially when blood flow exceeds maximal cardiac output (Bassett & Edward,

In the article Exercise: 15 minutes a day ups lifespan by 3 years, research done by the Harvard Heart Letter proved that at the minimum 15 minutes of daily exercise would reduce inflammation levels that can affect heart health and will improve the body’s ability to fight against oxidants that damage the cells in the body. Their research also has proved that it is most beneficial for a person to include a combination aerobic exercise, strength training, and stretching in their daily exercise routine. Low intensity aerobic exercise such as walking is the best type of exercise to increase cardiovascular health and allow for a decrease in the inflammation of

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19th of august Goal: I seek to enhance endurance no later than 30 minutes. I will use interval training training. This training will prevent fatigue, this through regular training with short intervals. Thus enhancing endurance by preventing lactic acid build up. This works by expanding the body's capacity to transport and use oxygen in the skeletal muscle. Therefore regular resistance exercise will gradually lead to more endurance.

If the heart can eject more blood per heartbeat the better chance you have of lasting longer during exercise. Human performance has a substantial effect on stroke volume after long periods of time. Exercise causes your heart to increase, noticeably the ventricles which walls become stronger and thicker during exercise. It allows more blood to enter the heart to make more powerful contractions which means more blood will be ejected. Every heart rate level from resting to maximal exercise, increases your stroke volume, during sub maximal and maximal exercise which is more evident due to the ventricles filling

Women ages 18-45 were tested in a study demonstrating this4. The women were divided into an exercise and a control group. The exercise group worked out for an hour 3 times per week for 16 weeks; the control group was asked not to exercise for that time. Their endothelial function was tested at 0 and 16 weeks, and the exercise group was tested again 72 hours after their last session. Their flow-mediated dilation (FMD) was tested by inflating a sphygmomanometer cuff, putting pressure on the brachial artery, and using ultrasound to show images telling how well the artery responded to the stress. There was a significant increase in FMD in the exercise group compared to their FMD at T0 and compared to the control group at T16. Exercise, therefore, significantly increases endothelial function, which is vastly important to decrease the risk for CVD. This happens because physical activity causes increased heat production, reactive oxygen species, antioxidants, and shear stress. Shear stress is caused by the increased blood flow during exercise, which puts stress on the vessels, increasing antioxidants, angiogenic factors, and NO, and reduces oxidation. All of these things help endothelial cells protect against mechanical and chemical damage from

Exercise training would reverse exercise intolerance by reversing the changes leading to increased oxygen delivery and uptake. It has been shown that exercise training could be a good treatment for heart failure with preserved ejection fraction leading to an increased quality of life (3). High-intensity aerobic exercises in small intervals are recommended for heart failure with preserved ejection fraction (3). However, continuous moderate intensity aerobic exercises are effective as well (3). Discuss the different exercise programs with your healthcare professional to find the best exercise program for you.

It’s no secret that physical activity can have a positive effect on your cardiovascular functioning and overall health. The heart is an organ that is mostly composed of muscle, and just like all the other muscles in your body, it needs to be worked in order to maximize its efficiency. The heart is designed to pump blood throughout the body, the weaker the heart, the faster it has to pump to compensate for the amount of work needed to distribute the blood. There have been studies that highlight the adaptations that occur within the athlete’s heart; cavity enlargement as well as wall thickness within the ventricles are two adaptations thought to play a major role in lower heart rate during rest and exercise (Kovacs and Baggish, 2016).

The purpose of this study was to compare the effectiveness of continuous moderate intensity exercise training (CMIET) alone V. continuous moderate intensity exercise training combined with a single weekly bought of high intensity interval training (HIIT). The 12 week study focused on 29 total subjects at an average age of 36.9 with a standard deviation of +/- 6.9 years. The subjects were all at moderate risk for cardiovascular disease meaning all participants met at least one or more of the following positive CVD risk factors: dyslipidaemia, hypertension, impaired fasting, blood glucose, and/or obesity. All training was completed using a treadmill and cycle ergometer. The study consisted of three groups. The first group completed 4 weekly sessions

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Though the abovementioned studies indicate that HIIT has the potential to improve various health parameters, it remains unknown whether this training mode is able to completely substitute for the higher training volume and consequently larger energy expenditure associated with prolonged moderate physical activity. Also, its effect on special groups of people can be different.

Another study that shows the effects of improved cardiovascular fitness with HIIT, looked at the benefits to individuals with coronary artery disease (Gremeaux et al, 2011). The study showed the effects of different training methods on coronary artery disease patients after an acute coronary syndrome. The study took 27 individuals with coronary artery disease and separated them into three groups of 9; one with moderate intensity continuous exercise (MICE) at 70% of max HR, one at MICE at maximal 6 minute walk test HR, and one using HIIT. The methods used were comparing VO2 peak, six minute walk test, and 200 meter fast walk test every two weeks for six weeks. Though this was a pilot study with a very small amount of individual; the study did find that peak VO2 improved in all groups and was higher in the HIIT group on average by 2 ml.min kg. This study was very basic and short and future research needs to look at the longer effects of HIIT on individuals with coronary artery disease. HIIT is beneficial to all for cardiovascular purposes, and it also is a significant benefit to muscular strength. (Gremeaux, 2011)

The literature on the effects of exercise of cardiac output maintains the idea that exercise should affect cardiac output- pulse rate, systolic blood pressure, diastolic blood pressure, QRS-pulse lag, P-T and T-P intervals, because of increased heart rate. For our experiment, we tested this theory by measuring our cardiac output before and after some rigorous exercise. We measured the individual cardiac output and then combined the data to compose a class-wide data average. We compared the results of the experiment to what we expected, which was that exercise does affect our heart. Our data from this experiment supported the notion that exercise does, in fact, change cardiac output.

The amount of blood pumped out during systole is called the stroke volume and is less than the end diastolic volume because the ventricles do not completely empty themselves during systole. At all levels of physical activity stroke volume is increased. There is an improvement in ventricular performance with an increase of plasma volume [4] and a faster peak lengthening the rate of the left ventricle during diastole [6]. Training can improve stroke volume but by no more then about 20%. Due to the decreased heart rate an increase of ventricular filling will result and an increase in ventricular volume and thickening of ventricular walls thus