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How quickly can you boost cardiovascular health? - Coggle Diagram
How quickly can you boost cardiovascular health?
What to avoid
quit
dugs
alcohol
smoking
stress
how it impacts
Ways to boost it
Excersice:
Aerobic Exercise:
Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness
brisk walking 30 minutes a day for 5 days a week. do this for 8-12 weeks
Resistance Training:
Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass.
Improving Diet
Improving your diet is a great way to increase your cardiovascular health, things like eating more fruits and vegetables and choosing whole grains can greatly improve your heart health. Cutting down on salt, and sugar and limiting alcohol is greatly advised.
what helps
how it helps
How to measure it
VO2 Max:
This is a measure of how your body consumes and uses oxygen while you exercise. For the most accurate measurement, your doctor can perform a stress test. During the stress test, your doctor has you run or walk on a treadmill or ride a stationary bike.
Heart Rate Variability:
HRV is the measure of the variation in time between each heartbeat aggregated over time. HRV is measured most accurately with a multi-lead ECG.
Resting Heart Rate:
Resting heart rate is the simplest biometric signal that can be measured to gauge cardiovascular health. Heart rate can be measured optically using phot plethysmography or using a single or multi-lead ECG.
Physiological Factors
Age
How fast a person can improve their cardiovascular health greatly depends on their age. Aging can cause changes in the heart, the older you get the the slower your hearts beats during times of exercise and times of stress. Elderly people have a much higher risk of getting cardiovascular disease.
Gender
Men are more likely to get blockages and blood clots throughout their cardiovascular system. Woman on the other hand are prone to microvascular dysfunction