Cardiovascular Training Effects for

beginners
Cardiovascular Training Effects
The ability to transport oxygen efficiently contributes to optimal performance for the
beginners in exercising.
Training can increase capacity of the cardiovascular system in a variety of ways.

Let’s take a look at those training effects now.

Training Effects: Resting Heart Rate, Stroke Volume and
Cardiac Output
Aerobic Endurance training produces a larger, stronger heart as well as new
vasculature. Increased ventricular size increases stroke volume, or the volume of
blood moved per beat.

Select each to learn more.

Resting Heart Rate

Stroke Volume
Cardiac Output
Stroke Volume
The amount of blood pumped from the left ventricle in a
single contraction is known as stroke volume.
Cardiovascular training increases the size of the left
ventricle, increasing stroke volume.
Aerobic training also increases plasma volume, which in
turn increases total blood volume.
Resting Heart Rate and Blood Pressure
New vasculature, particularly in the capillary beds of working
muscle, acts to decrease resting blood pressure. The
result is more blood pushed through the working tissue, a
lower resting heart rate and lower heart rate in daily life.

You can measure your heart rate in the morning and in time
you can compare results and see your progression.

Lower resting heart rate is connected with better

psychophysical fitness and better stress resistance.
Cardiac Output
Cardiac output is the volume of blood per minute
pumped by the heart. The calculation is as follows:
Heart rate x Stroke volume = Cardiac output

The increase in total blood volume along with the

increase in cardiac output means that the heart can
pump more oxygen and nutrients to the skeletal muscle,
as well as more carbon dioxide away from working
skeletal muscle.

The maximal cardiac output in trained individuals is

higher than in untrained individuals.Training improves an
individual’s ability to transport oxygen and to use it as
well. The more oxygen means, the more energy we are
capable of producing and using during the day long.
Other Cardiovascular Training Effects
Other training effects include more efficient fuel utilization
(better digestion, more energy from food we eat, etc),
stronger and active muscles (more skeletal support, less injury
risk, etc) and temperature regulation (better functioning at
changing weather conditions, coldness, heat, etc.).
Measuring your Cardiovascular Fitness

Your Adriatic Coaching programee is great way to improve

your overall health by improving your cardiovascular
system.

Upon your request we can set up cardiovascular

(spiroergometry) testing in the Kaliper.hr lab in Zagreb with
dr. Nataša Desnica who is an expert in sport medicine.

For more information about measuring cardiovascular

fitness please contact dejan@adriaticcoaching.com
Contact

Adriatic Coaching
Dejan Patrcevic
AdriaticCoaching.com
dejan@adriaticcoaching.com
Facebook.com/AdriaticCoaching
@patrcevic
Instagram.com/AdriaticCoach
+385 91 1904649
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