Cardiovascular health and exercise Flashcards
4 steps to prevent CVD
exercise,
eat healthy
lowering BP and cholesterol levels by losing weight
drinking in moderation and quitting smoking
Life’s simple 7 steps
- Don’t smoke
- Exercise regularly
- Maintain healthy body weight
- Eat healthy and in moderation
- Healthy cholesterol lipid profile: high in HDL and low in LDL
- Normal blood glucose levels
- 7-9 hours of sleep a night
Cardiovascular health (CVH)
the health of the heart and blood vessels
Prevalent CVD
- Coronary artery disease (#1 cause of CVD death)
- Stroke
- Heart failure
- Hypertension
- Peripheral cardiovascular disease
- Heart arrhythmia
- Heart valve problems
- Atherosclerosis
diseased arteries
Susceptible sites on the vasculature have been going through a process of subendothelial lipoprotein retention, vascular wall inflammation, & plaque formation
Coronary Heart Disease
-50% of all CVD related deaths are due to CAD
-blockage in one or more of the coronary arteries by plaque buildup, followed by plaque rapture, blood clot formation and blockage of blood flow
-the inability of blood and oxygen to reach part of the heart muscle may create local necrosis of the heart tissue and lead to heart failure
-increased heart rate during exercise = increased risk for CAD
Hypertension the silent partner of CVD
- BP control is regulated by varied physiological symptoms and their interactions
- This results in sustained elevated BP
- And subsequent remodeling of arteries
how exercise can improve CVH
- Increases autonomic HR control
- Increases SV and cardiac output
- Decreases arrhythmias
- Decreases cardiac fibrosis
- Reverse LV remodeling
- Increase mitochondrial function
- Increased epicardial coronary diameter
- Increased capillary density
- Less plaque deposition
- Improved coronary function
collateral circulation
blockages of one artery stimulates smaller arteries to form to keep up flow to the heart
Antiaging effects of aerobic exercise on systemic arteries
- Arterial stiffness is a barometer for CVD
- Exercise can prevent vascular stiffening and modify arterial stiffness
- Reverse vascular stiffening induced initially be the aging process
exercise induced cardiovascular improvements
- Increased oxygen delivery
- Increased mitochondrial biogenesis
- Causing long term anti-inflammatory effect
- Myokines: partially mediate the anti-Inflammatory effects and promote inter-tissue cross talk for further CV benefits
Blood lipid profile improves with exercise
- HDL-C increase 4.6%
- Reduction of LDL-C by 5%
- Reduction in triglycerides by 3.7%
Exercise reduces atherosclerotic risk factors
- Prevents and treats: elevated BP, insulin resistance, glucose intolerance, elevated triglyceride concentration, low HDL-C, obesity
- Exercise + weight reduction = lower LDL and increase HDL
Transient and Long-term effects of exercise with BP reduction
- Reduce BP
- Post-exercise hypotension (PEH): one session of exercise leads to a ⇩ 3.2 mmHg for SP and 1.8 mmHg for diastolic (for about 2 hours). Some subjects with hypertension achieve normal BP values
- Three months of exercise-based lifestyle intervention may produce a reduction in blood pressure in older adults
Physiological affects of aerobic exercise on heart health
Increases: VO2 max, max stroke volume and cardiac output, LV end-diastolic volume, heart rate variability
Decreases: resting heart rate
- Remarkably, a lifelong, physically trained 80-year-old has comparable values for VO2max and muscle strength as a sedentary 50–55-yearold
Cardiorespiratory fitness (CRF)
- CRF: aerobic capacity as expressed by VO2 max, which is a well-known independent predictor of all-cause mortality and CVD
- More than half the reduction in all-cause mortality occurs between the least fit group and the next least fit group
- Lower CRF levels are associated with increased mortality risk and higher with increased survival
Exercise Guidelines
- Should get 150 min of moderate intensity physical activity and muscle strength training 2 days a week
- Increased exercise intensity = done for less time
- Low intensity exercise = done for longer time
- Increased exercise = lower CVD mortality rate
Types of exercise for CVH
- Aerobic endurance exercise
- Combined aerobic and resistance exercise
- High intensity interval training (HIIT)
- Resistance exercise
CV benefits from aerobic, resistance, and combo training
- Aerobic and Resistance = improved overall CVD risk score
- Aerobic Exercise = improved overall CVD risk score
- Resistance exercise = no improvement in overall CVD risk score
HIIT health benefits
- HIIT used for primary and secondary cardiovascular prevention
- Aerobic HIIT: (submaximal intensity) could be feasible and has a low risk for people with lifestyle-related diseases
- Anaerobic (SIT): sprint interval training, only for healthy young people
Extreme exercise hypothesis and CVH
-To much exercise could be detrimental
-The number of cardiovascular events experienced by these Marathoners was equivalent to that in a population of patients with established CHD
blue zones
are regions of the world thought to have a higher than usual number of people who live much longer than average, key parts are to move naturally, eat wisely, right outlook, belong
!!!exercise intensity and level of outcomes
better to exercise at high intensity for shorter than low intensity for longer
more you sit the more hours you need to exercise to counter act the effects
