Are you looking for instant results from exercise? As we have discussed, programs that promise quick results are usually a red flag for a myth based approach to exercise. However, there is some good news about the exception to that rule!
Scientists estimate the long term effects of exercise training only explains 27-41% of the cardio-protective effects of exercise. That means all those great benefits seen in people who have a sufficient level of cardiovascular fitness are not just from being fit. What is giving the protection then?
It is starting to look like most of the heart protection from doing cardio comes instantly, with your first session. Scientists are calling it exercise pre-conditioning. They found that there is an early phase of protection for the cardiovascular system for two to three hours after a bout of cardio. Then there is a “more robust and longer period of protection that emerges after 24 hours and remains for several days.” They found each session of cardio is “reactivating protective pathways and leading to ongoing beneficial effects.”
Regular cardio will provide strong cardioprotection that cannot be explained by the changes in risk factors or the changes over time in coronary arteries. Cardio has the ability to activate several pathways that bring immediate protection against heart events and reduce the severity of a heart event. Cardio acts as a physiologic first line of defense against heart attacks.
Bottom line: You can feel good every time you do cardio, knowing you are healthier from it. The more consistent you are with cardio, the more consistently you get to feel confident in your heart health.
Keep Moving, Be Well,
Janet
Source: Association of Exercise Preconditioning With Immediate Cardioprotection: A Review. D. Thijssen, PhD., et.al. Journal of the American Heart Association. November 29, 2017.
These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.
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