It’s traditionally been thought you have to work out for at least 6 weeks before accruing any of the cardiovascular benefits of aerobic exercise, but such may not be the case. According to the work of one researcher, your heart may be more resistant to a heart attack or sudden death after a single cardio session.
Exercise Increases the Production of Stress Proteins
According to Dr. Joe Starnes Ph.D. at the University of North Carolina at Greensboro, even one cardiovascular session boosts levels of proteins called stress proteins that help to protect the heart against irregular heart rhythms or heart attack. These stress proteins are increased within a day of working out at an intensity that raises your heart rate into the cardiovascular training zone. So, even a single aerobic workout makes you more resistant to a heart attack, at least temporarily.
Of course, stress proteins don’t hang around in your system long, so you have to keep exercising to get the benefits of a reduced risk of heart disease and heart attack. Doctors used to tell their health-conscious patients that lower intensity exercise like walking was the best form of exercise for their heart. That’s changed. More research now shows that low-intensity exercise doesn’t offer the same protection against heart disease as more challenging higher intensity workouts.
High-Intensity versus Low-Intensity Exercise: Which Offers More Protection?
According to a study published in the European Journal of Cardiovascular Prevention and Rehabilitation, exercise carried out at an intensity below a v02 max of 60% wasn’t protective against heart-related injury in rats. On the other hand, regular low-intensity exercise does reduce some risk factors for heart disease such as blood pressure and stress levels. But if you want maximal cardiovascular benefits, a higher intensity workout is better.
Studies show that even when a person who exercises has a heart attack, the amount of heart damage is reduced by up to 60%. This means they’re more likely to have a good prognosis. Interestingly, researchers aren’t sure exactly why exercise protects the heart. One theory is that it increases the ability of the heart to deal with cell-damaging free radicals. It also lowers blood pressure and increase levels of HDL, the good form of cholesterol that protects against heart disease.
The Bottom Line?
You can reap the rewards of a cardiovascular workout even after your first session. But to get the long-term benefits for your heart, work out at least 3 times a week at a higher intensity. See your doctor first, especially if you have other medical problems.
References:
European Journal of Cardiovascular Prevention & Rehabilitation April 2005 vol. 12 no. 2 169-174.
American Journal of Cardiology. Volume 97, Issue 1 , Pages 141-147, 1 January 2006.
Exercise Physiology. Theory and Application to Fitness and Performance. Powers and Howley. 2009.
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