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> How your body improves with increased cardio fitness

> Reply-To: fitnessexchange

>

> The more aerobically fit you become, you'll gain:

>

> ~ Increased muscle myoglobin content. Myoglobin aids in the delivery

> of oxygen from the blood into the mitochondria (the little guys that

> burn calories).

>

> ~ The size & number of mitochondria increase (more calorie burning

> potential).

>

> ~ An increased capacity to oxidize fat. Trained individuals oxidize

> more fat & less carb during exercise to spare glycogen, which means

> less lactic acid production and therefore less muscle fatigue and

> greater endurance.

>

> ~ An increase in slow-twitch muscle fibers. They generate more energy

> in the presence of oxygen, have high numbers of mitochondria and a

> good capillary supply (better blood flow and oxygen delivery).

> The proportion of slow-twitch to fast-twitch fibers each person has

> is set at birth, but with regular aerobic training, the size of slow-

> twitch fibers can be increased.

>

> ~ Heart size increases, occurring gradually over months. The left and

> right ventricular cavities expand with a proportional increase in the

> thickness of the walls & septum.

>

> ~ Resting heart rate decreases. One beat per minute for every 1 to 2

> weeks of aerobic training for 10 to 20 weeks. Further decreases occur

> when intensity is increased.

>

> ~ Stroke volume increases. More blood is pumped per beat.

>

> ~ Total blood volume increases by 20-25%. This adaptation is gained

> after only a few bouts of exercise and is quickly reversed when

> training ceases.

>

> ~ Increased capillary density.

>

> (Maximal exercise allows a greater amount of oxygen consumption,

> higher maximal ventilation. Oxygen diffuses from lungs to blood more

> readily, increases blood flow to active muscles and increases your

> ability to tolerate lactic acid).

>

> ~ Decreased body fat.

>

> ~ Increased HDL cholesterol (good kind)and decreased triglyceride

> levels.

>

> ~ Greater tolerance of hot/humid weather.

>

> ~ Increased density and breaking strength of bone, ligaments and

> tendons, and an increase in the thickness of cartilage in the joints.

>

>

>

> * Stacie *

>

>

>

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