Physical exercise and cardiovascular disease (CVD)

Profits

A physically active lifestyle, whether in work or free time, is associated with a 30% decrease in the frequency and mortality of CVD, so that an inversely proportional relationship is generated: the greater the physical activity, lower incidence of cardiovascular events.

It is important to note that physical activity is beneficial for both sexes in all age groups, as long as it is practiced regularly, regardless of when it begins, which indicates that it is never too late to obtain its benefits.

Physical activity must be adapted to the characteristics, desires and limitations of each person (type of exercise, duration, frequency and appropriate intensity).

Aspects favorably affected by physical activity

• Improves the basic physiological functioning of the cardiorespiratory system.
• Primary prevention (reduces the chances of onset) of angina pectoris and heart attack.
• Secondary prevention of them (hinders their progression).
• Overweight and obesity.
• Arterial hypertension (allows to lower blood pressure, especially diastolic)
• Hypercholesterolemia (increases the fraction of HDL cholesterol (the "good") and decreases that of LDL ("the bad") and triglycerides.
• diabetes.
• Psychological: anxiety and depression
• Musculoskeletal, osteoporosis.
• Regarding colon cancer, the number of cases decreases.
• Healthy behaviors. Decrease in the consumption of tobacco, alcohol and drugs.

Types of exercise

When we talk about the advantages that physical activity can bring us to improve our cardiovascular state, we refer to an adequate training that allows our heart to adapt to a variable situation of good contraction in a state of rest, accompanied by an adequate and agile response cardiac stress.

From a physiological perspective, exercise acts on the heart and vessels in the following ways:

• Increasing the heart rate.
• Increasing the force of contraction
• The vessels that supply blood to the muscles dilate during exercise, while the remaining vascular beds contract.
• The cardiovascular system responds differently to isometric exercise (eg, weight lifting, sprinting) than it does to isotonic exercise (eg, swimming, cycling, brisk walking).
• Aerobic (isotonic) exercise: involves moving many parts of the body over a long period of time; the energy cost is a function of time and intensity.

Isotonic exercise:

• Improves cardiorespiratory performance.
• Decreases peripheral vascular resistance, largely due to exercise of the muscles
• It causes a progressive and physiological decrease in blood pressure.
• Decreases the percentage of fat mass.
• Strength exercise (isometric): consists of the muscle making resistance efforts; serves to increase muscle mass.
• In the isometric view, the main cardiovascular response is an increased peripheral vasoconstriction, with the consequent increase in blood pressure.
• Flexibility exercise: to maintain or regain flexibility in the joints.
• Relaxation exercise: used to compensate or prevent stressful situations.

It has been shown that those who do isotonic exercise regularly develop a cardiac training effect, better recovery, or a basal heart rate that has the ability to respond with agility during exercise to increase cardiac output. This is what we call heart-healthy exercise, and if it is accompanied by a limitation in common risk factors such as smoking, and excessive calorie intake, in addition to the benefit it produces in terms of lowering blood pressure, it allows us to reduce cardiovascular risk profile and therefore place ourselves in a cardiovascular health position.

Physical exercise recommendations

Any measure that involves an increase in physical activity is recommended:

• Do not use the elevator,
• Walk to work,
• Bike to work,
• Park at a distance from where you are going and
• Stroll in leisure time.

It can also be recommended to fast walk, run, swim, bike, play tennis, etc. It is advisable that the practice of exercise be daily or at least 3-4 times a week. You must acquire, and above all maintain, the habit of regular physical activity.

In the programming of any sporting activity

The following exercise sequences should be considered:

Its content is similar to a warm-up and its objective is to calm down, including stretching to relax and prevent muscle and tendon injuries.

Effects of a training program on the lipid profile

When establishing the relationships between lipid parameters (cholesterol and triglycerides in the blood) and training, we must take into account various factors, such as initial lipid values, age, exercise intensity, maximum oxygen consumption, body weight and body fat percentage. In young individuals, favorable effects of aerobic training are recorded on lipemia, and in particular on triglyceride and HDL levels.

At what intensity?

The most common way to monitor exercise intensity is through heart rate. The theoretical maximum heart rate (FCMT) for each person is calculated by subtracting age from 220. However, we must remember that depending on the physical condition the optimal heart rate will vary, since the basal HR usually decreases due to training, and is one of the signs of cardiovascular adaptation to aerobic exercise.

No direct relationship has been found between the intensity of physical activity and the decrease in blood cholesterol. Isometric (anaerobic) exercise appears to have no or negative effects.

How often?

On the other hand, the number of sessions carried out throughout the week has been significantly related to a higher concentration of HDL ("good cholesterol") and to a decrease in total cholesterol values. If we take into account that the lipid responses to an exercise last up to 48 hours, it is recommended to schedule a session every 2 days, to maintain the responses over time.

How long?

At the beginning of the program, sessions of 20-30 minutes are recommended, at moderate intensity, to gradually increase the duration up to 60 minutes, always depending on the state of health, response to training and objectives sought.

During how much time?

In young populations it has been shown that periods of 6-12 months are sufficient to achieve increases in HDL concentration. Adults over 50 years of age can benefit, from the start of a regular program of moderate intensity exercise, from an improvement in their physical condition and from small changes in their HDL levels. However, the time required to achieve fat metabolism adaptations may be longer than previously reported in younger populations. In addition to regularity, the importance of a prolonged exercise program of at least 2 years is highlighted in order to verify an increase in HDL.