Cardiovascular training: influence on metabolism

Cardiovascular training: influence on metabolism

Cardiovascular training: influence on metabolism

Cardiovascular training, also known as endurance training, is a form of exercise aimed at improving cardiovascular fitness. Large muscle groups in the body are continuously activated over a longer period of time. In addition to the obvious heart health benefits, cardiovascular exercise also has a strong impact on metabolism. In this article we will look at this topic in more detail.

What is cardiovascular training?

Cardiovascular training includes activities such as running, swimming, cycling, rowing and dancing that aim to improve cardiovascular fitness. These activities subject the body to continuous aerobic exercise that uses oxygen to generate energy from stored nutrients. This is in contrast to anaerobic training, in which the body obtains energy from ATP without using oxygen.

Cardiovascular training increases the heart rate and ensures that the heart has to pump more blood per minute in order to supply the working muscles with enough oxygen. This improves blood circulation and strengthens the cardiovascular system.

Metabolism and cardiovascular training

Metabolism is the process by which the body converts food into energy and uses it for vital functions. Cardiovascular exercise has several effects on metabolism that help the body work more efficiently.

Increase in basal metabolic rate

Cardiovascular training helps increase the body's basal metabolic rate. Basal metabolic rate is the amount of energy the body needs at rest to maintain its basic functions, such as breathing, digestion and heartbeat. Regular endurance training increases the basal metabolic rate in the long term, as the body requires more energy to meet the additional demands.

Improve fat burning

Another important effect of cardiovascular training is improving fat burning. During low to moderate intensity activities, the body primarily uses fat as its primary source of energy. Regular exercise allows the body to access fat as an energy source more effectively and adjusts metabolism to burn more fat.

Influence on insulin levels

Cardiovascular exercise also affects insulin levels in the body. Insulin is a hormone responsible for regulating blood sugar levels. Through regular exercise, the body becomes more sensitive to insulin and can absorb glucose from the blood more efficiently. This can help reduce the risk of insulin resistance and diabetes.

Frequently asked questions

1. How often should I do cardiovascular exercise to influence metabolism?

To positively influence metabolism, it is recommended to do cardiovascular training at least three to five times a week. The duration of the training sessions should be at least 30 minutes.

2. What type of cardiovascular exercise is most effective?

The effectiveness of cardiovascular training depends on intensity. Moderate-intensity exercise over a longer period of time is usually most effective at influencing metabolism and increasing fat burning.

3. Can cardiovascular training affect metabolism even after training?

Yes, cardiovascular training affects metabolism not only during exercise but also afterward. Exercising increases your metabolism for some time, meaning your body continues to burn more calories even when you rest.

Conclusion

Cardiovascular training has a significant impact on metabolism. It increases the basal metabolic rate, improves fat burning and has a positive effect on insulin levels. In order to optimally influence your metabolism, regular training is very important. Whether running, swimming, cycling or another endurance sport, cardiovascular training offers a variety of health and metabolic benefits.