The Best Cardio

Part 1/3

You can literally double your cardiorespiratory function in 2-3 weeks with less than 30 minutes of actual full body exercise with Maximum Intensity Interval Training, especially with the Myoride Exercise Machine. The worst way to do this is is with “aerobic” exercise such as running and cycling long distances.

  • Concentric exercise is the engagement of muscle groups through their range of motion against moderate resistance. The more the muscles that are engaged in resistance, the more the cardiorespiratory system is engaged to assist the changing metabolism in attempt to reach homeostasis.

Some definitions:

  • “Cardio” means exercising the heart.

  • “Aerobic” is a basic metabolic process that creates energy in the presence of oxygen.

  • “Anaerobic” is a metabolic process that the body shifts to when the cardiorespiratory system cannot supply the oxygen debt created by the increased demand.

1. The Cardiovascular System in Response to Exercise  

There are three major adjustments that the cardiovascular system makes during exercise:

  1. increase in cardiac output to improve the delivery of oxygen and fuel to the working muscles.

  2. increase in local blood flow to the working muscles.

  3. decrease in blood flow to other organs such as the kidneys, liver and stomach — shunting blood flow to these organs so it travels to the working muscles.

Parasympathetic nerve activity to the heart is reduced, sympathetic nerve activity to the heart is increased, and the effects are an increased heart rate depending on the exercise demands. The greater the exercise intensity, the greater the sympathetic activity, the greater the heart rate. Also, an increase in the hormone epinephrine circulating in the blood will stimulate an increase in heart rate.   

As exercise intensity increases, so does cardiac output increase to keep up with the demands of oxygen deprivation. Oxygen consumption increases correspondingly during a graded exercise until the Volume of Oxygen (VO2max) is reached.

The greater the exercise intensity, the greater extraction of oxygen from the blood and utilization by muscle mitochondria.   

Blood flow is increased to the working muscles:

  • cardiac output is increased

  • vasodilation occurs —  the smooth muscle surrounding blood vessels relaxes and allows greater blood flow to the working skeletal muscles

  • blood is shunted from glands and organs to muscles

Even though cardiac output increases about five times compared to rest, the amount of blood flow to other body organs is reduced below resting levels — the shunting effect. Therefore, over 85% of cardiac output during exercise is going to the exercising muscles.  

The efficiency of the cardiac system to utilize oxygen is proportional to the VO2max value — the greater the efficiency, the higher the VO2max value. As VO2max increases so does the fitness level of the individual. This value elevates because of the increase in number of red blood cells which improves oxygen transport to muscles. Also, because of increased blood flow, there is an increase in the number of capillaries per muscle, and these new capillaries enhance oxygen diffusion into muscles. In addition, more mitochondria will be created that will allow for greater utilization of the oxygen delivered to muscles.

The more muscles engaged in exercise, the greater the blood flow to the muscles, the more efficient the body is at utilizing oxygen and the greater the fitness level.

The best way to exercise the cardiac system is through Maximum Intensity Intervals, pushing the demands of metabolism near maximum levels in a short amount of time, allowing the body to respond to a greater demand placed on it with greater efficiency.

The Myoride Exercise Machine is the best way to engage in full body, complete range of motion, low-impact, Maximum Intensity Interval Training.