This is the last part of our series on heart rate. Check out blog #1 and blog #2 for the full story.
We have been looking beyond heart rate to see what is really going on in your body with cardio. This ‘behind the scenes’ look is important because it lets you take charge of self-monitoring your cardio, so it feels right for your body. When you know what is happening during cardio, it is clear that your breathing level, not your heart rate, is your best guide to getting good cardio exercise for weight loss, health and well-being.
When exercise feels light to moderate, your muscles are able to use oxygen to produce enough fuel. However when exercise starts to feel more and more challenging, it means your body is no longer able to produce energy using oxygen and needs to use other ways to produce energy. This source of energy production is not as long lasting, so unless you slow down, fatigue will soon make you need to stop moving to let your body catch up.
The more oxygen your body can use, the easier it is for you to keep moving without getting out of breath or tired and needing to stop or slow down.
The purpose of cardiovascular exercise is to build stamina in your whole cardiovascular system, so you can move for longer periods of time without stopping.
When the level of an activity reaches a point where your body can no longer use oxygen to produce energy to fuel muscles, it has to go back to creating more energy through the process that does not need oxygen. The downside of using this non-oxygen requiring system is that it produces carbon dioxide. If levels of carbon dioxide get too high, your body starts to shut down, so getting rid of that carbon dioxide is really important. .
When you feel uncomfortably short of breath with exercise, it is because your body is getting rid of carbon dioxide, not because your body is trying to get in more oxygen. When you feel that uncomfortable shortness of breath, it means your body is producing energy in a way that is not sustainable. Its a sign you are not going to last very long at that level of movement. You either need to slow down, so your body is not using so much energy to fuel muscles, or stop so your system can catch up.
How do you build stamina so your body can use more of the long lasting oxygen using system for fueling muscles? Simply getting your heart rate up will not make that happen. Moving your body at a level that your breathing is at a moderate to comfortable challenge for an extended period of time, and repeating that on a regular basis will improve stamina.
You could do this in three 10-minute bouts a day, two fifteen minutes a day, or three thirty-minute sessions a week. The key is consistently challenging your whole cardiovascular system to help your body build the equipment needed to provide fuel for your muscles in a sustainable way. After about three days, your body starts to lose what it has started building, so do some cardio at least every three days.
In the end, that consistently with sustained movement at a moderate breathing level will make everyday activities are easier for your body so you have more energy left over for the activities you enjoy!
Keep Moving, Be Well,
Please share these posts with anyone you know interested in losing weight with or without weight loss surgery. Click here to learn more about the UMass Memorial Weight Center
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.