Training Efficiently and Heart Stroke Volume

Stroke Volume

What Is It?

When you complete cardio exercise your cardiovascular system is placed under greater demand thus it has to work harder. Oxygen needs to be delivered to the muscles, transport heat to the skin, transport hormones to meet metabolic demands and deliver nutrients and fuel to tissues. Stroke volume is the volume / amount of blood that is pumped out of the left ventricle to the body with each heartbeat. Training intensity determines the level that stroke volume increases, as the greater the training intensity the body requires a greater amount of oxygen and nourishment, both of which are delivered through the blood. An example would be that during a FATMAX training intensity, stroke volume would be measured roughly at 50-80 ML where as during a high intensity training interval levels could reach up to 120LM

Training Intensity And Stroke Volume


The rate and level at which stoke volume increases is also determined on your aerobic capacity (V02MAX) for example in elite athletes with high V02MAX, stroke volume can increase from 80 mL at rest to 200 mL during maximal exercise intensity as the heart pumps more efficiently. What is important to know, when your stroke volume increases with training intensity it does reach a plateau, as there is a limit to which your body can transport. When this threshold is hit, stroke volume will remain level until the point of exhaustion/failure or you simply stop working out.
As you may have guessed, stroke volume and cardiac output are linked to VO2max. A way to increase both VO2max and Lactate Threshold?

V02Max Submaximal Intensities


Training at submaximal intensities has been shown to be very effective at increasing V02max and your lactate threshold. With the V02 intensity lower than maximal, or supra-maximal intensities, the duration of each interval and total volume can therefore be increased above that of the higher intensity training, which is a great method for athletes looking to maximize the total time of high intensity exercise and total VO2. It is also an optimal training intensity for enhancing the muscles ability to oxidize both fats and carbohydrates. This workout will trigger ‘Hormone Sensitive Lipase’ (HSL) and its partnered hormone AMPK. When triggered AMPK activates the use of stored energy from fats, enhances removal of fats and sugar from the blood, increases production of mitochondria and reduces Inflammation and cellular wastage, these are all crucial for mobilizing fatty acids into the blood stream. The high volume of intensity will dramatically increase levels of EPOC, also utilize glycogen stores and burn them as energy fuel rather than storage.