Does interval training effect the cardiovascular system?
Interval training, also known as high-intensity interval training (HIIT), has significant effects on the cardiovascular system, leading to several adaptations and improvements in cardiovascular health. Here's how interval training impacts the cardiovascular system:
Increased Aerobic Capacity: Interval training involves alternating between intense exercise periods and brief rest intervals. This pattern challenges the heart and cardiovascular system to adapt by increasing the heart's stroke volume (the amount of blood pumped per beat) and maximizing the efficiency of oxygen delivery to the muscles during exercise. As a result, aerobic capacity, which is the body's ability to use oxygen effectively during exercise, is enhanced.
Improved Heart Function: Interval training stimulates the heart to work more efficiently. The heart muscle becomes stronger, and the resting heart rate decreases, reflecting improved cardiac function and overall cardiovascular fitness.
Vascular Changes: Interval training can induce favorable changes in the blood vessels. It contributes to increased flexibility and improved function of the arteries, helping to regulate blood pressure and reducing the risk of cardiovascular diseases like hypertension.
Enhanced Blood Lipid Profile: Interval training has been shown to positively influence blood lipid profiles. It can decrease levels of harmful low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol, while increasing the levels of beneficial high-density lipoprotein (HDL) cholesterol, also called "good" cholesterol. This shift towards a healthier lipid profile reduces the risk of atherosclerosis, a condition characterized by the buildup of plaque in the arteries.
Increased Insulin Sensitivity: Interval training improves insulin sensitivity, which means that the body becomes more efficient at using insulin to regulate blood sugar levels. This is particularly beneficial for individuals at risk of or with type 2 diabetes.
Reduced Blood Pressure: Interval training can help lower elevated blood pressure levels. By improving the elasticity of the arteries, reducing arterial stiffness, and improving overall cardiovascular health, interval training effectively manages hypertension.
Overall Cardiovascular Protection: Regular engagement in interval training reduces the risk factors associated with cardiovascular diseases. It decreases the chances of developing conditions such as heart attacks, strokes, and coronary artery disease.
It's essential to note that the intensity and frequency of interval training should be tailored to an individual's fitness level and health status. Consultation with a healthcare professional or a qualified fitness trainer is recommended before starting an interval training program, especially for individuals with underlying health conditions.