Cardio. You 've heard of him. This is probably part of your training program. It was the most talked about and explore aspects of physical fitness and exercise. Most of you know him as a good way to lose weight. But there is more to it when it comes to long-term health .
There are many protocols that can be used to estimate aerobic capacity . But the best way is directly measured by gas analysis during exercise slowly its peak. That measure the maximum volume of oxygen that muscles can use or VO2 max. VO2max is a good predictor of long-term health . Here are the six elements that must be best for you to have good cardiovascular health.
1 . Full use of healthy lungs.
The first step is that you need to make full use of their lungs . We often see people who perform poorly because they are called vents surface. This means that knowledge restrict your breathing therefore obtain the maximum volume of air in your lungs.
What you can do.
Practice diaphramic breathing. Lie on your back and place one hand on belly and chest . Take a deep breath and try your hand on your stomach move while limiting the movement of the one in the chest.
2 . Effective transfer of oxygen.
When you get an optimal volume of air in your lungs with oxygen pressure to move the product of oxygen in the blood. This is limited by the health of your lungs. If you were a smoker or asthma , this step will be limited by you.
What you can do.
If you smoke , stop. If you have emphysema or chronic bronchitis, breathing properly is even more important. For asthma , stay away from triggers.
3 . Normal levels of hemoglobin .
Transfers oxygen from the lungs to the blood. A molecule called hemoglobin transport to tissue. People with very low hemoglobin ( anemia) generally have a lower exercise capacity. The important factor is iron. Hemoglobin is a good performance.
What you can do.
If your hemoglobin level is low, you may need to eat more iron-rich foods . This is especially important for females because iron fluctuates due to the menstrual cycle .
4. Heart healthy.
Your heart is the engine that will cause oxygen to working muscles. This is measured by the cardiac output ( ml / min ) , which is the stroke volume ( ml / beat ) of X of the cardiac frequency ( beats / min ) . A healthy heart will push enough blood with each beat.
What you can do.
Not much . Your maximum heart rate is set and no training more or less increased. With the training you may be able to reach a larger percentage of its maximum. As stroke volume , which can slightly improve training. But it can reduce your performance if you have heart problems.
5. Enough blood vessels around the muscles
The system of small blood vessels around the muscles to determine how fast oxygen into the muscles. More boats will get you there faster. In addition, if some of these small blood vessels are blocked or harden, your performance will suffer.
What you can do.
Keep cholesterol levels under control will help keep the tubes open . If you suffer from physical erectile dysfunction may be an indication that the small blood vessels are clogged.
6 . Many of mitochondria in muscle.
Last but not least, the muscles must be prepared to use oxygen. This will be determined by the mitochondria healthy. These are the energy in the muscles . Most of you have , the more effective it will be.
What you can do.
Challenge your aerobic system . Any activity that raises your heart rate and breathing can do. Does not have to be long if it is a challenge. With low-intensity activities , which will compensate more .
There are many protocols that can be used to estimate aerobic capacity . But the best way is directly measured by gas analysis during exercise slowly its peak. That measure the maximum volume of oxygen that muscles can use or VO2 max. VO2max is a good predictor of long-term health . Here are the six elements that must be best for you to have good cardiovascular health.
1 . Full use of healthy lungs.
The first step is that you need to make full use of their lungs . We often see people who perform poorly because they are called vents surface. This means that knowledge restrict your breathing therefore obtain the maximum volume of air in your lungs.
What you can do.
Practice diaphramic breathing. Lie on your back and place one hand on belly and chest . Take a deep breath and try your hand on your stomach move while limiting the movement of the one in the chest.
2 . Effective transfer of oxygen.
When you get an optimal volume of air in your lungs with oxygen pressure to move the product of oxygen in the blood. This is limited by the health of your lungs. If you were a smoker or asthma , this step will be limited by you.
What you can do.
If you smoke , stop. If you have emphysema or chronic bronchitis, breathing properly is even more important. For asthma , stay away from triggers.
3 . Normal levels of hemoglobin .
Transfers oxygen from the lungs to the blood. A molecule called hemoglobin transport to tissue. People with very low hemoglobin ( anemia) generally have a lower exercise capacity. The important factor is iron. Hemoglobin is a good performance.
What you can do.
If your hemoglobin level is low, you may need to eat more iron-rich foods . This is especially important for females because iron fluctuates due to the menstrual cycle .
4. Heart healthy.
Your heart is the engine that will cause oxygen to working muscles. This is measured by the cardiac output ( ml / min ) , which is the stroke volume ( ml / beat ) of X of the cardiac frequency ( beats / min ) . A healthy heart will push enough blood with each beat.
What you can do.
Not much . Your maximum heart rate is set and no training more or less increased. With the training you may be able to reach a larger percentage of its maximum. As stroke volume , which can slightly improve training. But it can reduce your performance if you have heart problems.
5. Enough blood vessels around the muscles
The system of small blood vessels around the muscles to determine how fast oxygen into the muscles. More boats will get you there faster. In addition, if some of these small blood vessels are blocked or harden, your performance will suffer.
What you can do.
Keep cholesterol levels under control will help keep the tubes open . If you suffer from physical erectile dysfunction may be an indication that the small blood vessels are clogged.
6 . Many of mitochondria in muscle.
Last but not least, the muscles must be prepared to use oxygen. This will be determined by the mitochondria healthy. These are the energy in the muscles . Most of you have , the more effective it will be.
What you can do.
Challenge your aerobic system . Any activity that raises your heart rate and breathing can do. Does not have to be long if it is a challenge. With low-intensity activities , which will compensate more .
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