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The cardiovascular system: it’s all down to one muscle
When it comes to muscle interaction, there’s one muscle that dictates the pace – the heart.
The heart is our most important muscle; it works continuously and pumps blood through the body. This flow of blood allows oxygen and carbon dioxide, nutrients and metabolic products, hormones and immune cells to circulate through the vascular system. In so doing, it regulates the heat of the body.
Pump the size of a fist
The heart is about the size of your fist and weighs 350 grams. Every day, it transports about 10,000 litres of blood through the body and adapts the speed of its beat to the level of physical activity. At rest, the heart only needs to beat 60 to 80 times per minute, whereas the pulse rate for an adult can increase to 200 beats per minute when using the muscles required for walking, climbing stairs or doing strength training. The greater the effort, the faster the heart has to work in order to provide the body with everything it needs. As with other muscles, regular training increases the strength of the heart muscle. A trained heart works more efficiently; stroke volume increases and pulse rate drops. This means that the heart has a longer period in which to rest between two contractions and blood flows more easily through the heart muscle.
Miles of tubing
In addition to the heart with its role as our central pumping station, the circulatory system for the blood comprises a vast network of arteries, veins and capillaries with a length approaching 140,000 kilometres, i.e. about 87,000 miles. The fine capillary vessels are responsible for the exchange of nutrients and gas between blood and cells. Despite this enormous length, it takes no more than one minute for arteries to transport oxygen-rich blood to every single cell. The oxygen is transported by red blood cells – so-called erythrocytes, which contain haemoglobin capable of binding gas molecules.
Completion of the cycle
After that, the oxygen-depleted blood flows back through the veins into the heart and on to the lungs where it absorbs more oxygen before it returns to the heart and is again pumped into the cycle. We have some five to six litres of blood flowing through our enormous vascular system at all times and what makes this possible is blood pressure. Blood pressure is quoted as a maximum and minimum figure – depending on whether the heart is contracting or relaxing. The ideal is a resting blood pressure of 120/80 mmHg although rates of up to 130/85 mmHg are normal.
What is the actual effect of Kieser Training on …
… the cardio-vascular system?
Endurance training used to be default for those wanting to strengthen their heart and circulation and protect themselves from illness. However, strength training also provides the desired effect.
For a long time, the protection for the heart provided by machine-based muscle training went almost unnoticed. However, there is increasing scientific evidence that strength training is beneficial not just for our musculoskeletal and metabolic systems but for the cardiovascular system as well. As a result, strength training is now regarded as an essential part of prevention and rehabilitation programmes for patients with cardiovascular problems. No wonder, because its range of effects is considerable.
Increasing muscle efficiency reduces the strain on the heart
Trained muscles provide more support for the body and its movements; the body becomes more efficient. Trained muscles, unlike untrained ones, need to activate fewer fibres and so increases in pulse rate and blood pressure are less. The heart needs less oxygen and so strong muscles can protect the heart by reducing the strain on the heart in daily life.
A strong heart improves performance
Studies have shown that regular strength training also improves endurance. It improves oxygen intake. The left ventricle fills more quickly and so the stroke volume is increased. At the same time, the resting heart rate – an indicator for endurance fitness – is lower.
In addition, strength training improves the absorption of blood sugar into the muscles. For those with diabetes, this improves metabolic control and reduces the risk of a heart attack or a stroke.
Endurance training versus strength training
In contrast to endurance training, moderate strength training puts less strain on the cardiovascular system. The heart rate and hormonal stress levels remain lower and even the increase in blood pressure is only moderate (and less than during endurance training), provided we observe the following rules: avoid forced exhalation, do each exercise slowly and without jerking, do 9 – 12 repetitions at medium intensity and don’t clench the fist excessively.
To sum up: strength training done correctly is good for the heart and a valuable adjunct to endurance sport.
Doctor’s Tip
What to do about high blood pressure?
High blood pressure is one of those insidious diseases that is only evident when it’s too late. All you can do is check your blood pressure regularly and if in doubt consult a heart specialist. If blood pressure exceeds the normal rate of 130/85 mmHg, you are at greater risk of a heart attack or stroke The other main risk factors are being overweight, with too much fat around the abdomen, higher than normal levels of blood fat, smoking, higher than normal levels of blood sugar and an incidence in the family of heart attacks and strokes. For 90% of patients with high blood pressure, the causes are genetic disposition and life style.
Dr. med. Martin Weiß
GP and specialist in chirotherapy and
Medical Strengthening Therapy
You cannot change your genes but you can change your life style. Start by changing it – preferably before you need medication.
- Stop smoking. Smoking is the greatest self-inflicted risk.
- Try and achieve a weight where you feel good. Consume highquality vegetable fats with a high percentage of unsaturated fatty acids.
- Take regular exercise. This maintains the elasticity of blood vessels and aids weight control: if possible walk or cycle and when you can avoid using the car, lifts or escalators. In addition, do some sport.
- When you exercise outdoors, you absorb vitamin D through your skin. Vitamin D is needed not just for strong bones but also for muscles and blood vessels. This absorption of vitamin D can reduce blood pressure in the same way that medication for high blood pressure does.
- Strength training creates the foundation needed for healthy (endurance) sport. The increase in muscle and strength aids movement and also protects the musculoskeletal system from injury. In addition, strength training is extremely good for your vascular system: For those with high blood pressure, strength training reduces resting blood pressure by an average of 5 mmHg.
If despite doing the above, you are unable to control your blood pressure, you will need medication to avoid a stroke or heart attack.
