How to Get a Stronger Heart: A Guide Backed by Science
Your heart is the engine of your body, pumping blood to deliver oxygen and nutrients to your cells all day, 24/7. But what does it mean to have a strong heart? Can your heart grow stronger, and if so, how can you train it effectively? This post answers these questions with insights grounded in scientific research.
What Does It Mean to Have a Strong Heart?
A strong heart is one that functions efficiently. There are a few metrics that cardiologists often refer to when it comes to heart strength. Cardiac output is the amount of blood your heart pumps in a minute. Your cardiac output at rest is about 5L/minute, and during high intensity exercise it is 4-5 times as high at 20-25L/minute. An elite athlete can have closer to 35L/minute which explains how they can perform so well. Another metric is ejection fraction, the percentage of blood pumped out of the heart with each beat. A strong heart pumps with less effort, which translates to lower resting heart rates and improved endurance.
A hallmark of heart strength is its adaptability. For example, during exercise, a healthy heart increases its rate and stroke volume to meet your body’s heightened demand for oxygen and nutrients. After exercise, a strong heart recovers quickly, returning to its resting rate.
Can the Heart Grow Stronger?
Yes, the heart is a muscle, and like any muscle, it can become stronger with training. This phenomenon is known as cardiac remodeling. When you engage in regular cardiovascular exercise, your heart undergoes adaptations, including:
Increased size of the left ventricle: This allows the heart to pump more blood per beat (stroke volume).
Improved myocardial efficiency: The heart muscle becomes better at utilizing oxygen and generating energy.
Enhanced blood vessel function: Exercise stimulates the growth of new blood vessels (angiogenesis), improving circulation.
These adaptations are well-documented in studies. For instance, a review in the Journal of the American College of Cardiology highlights how aerobic exercise enhances both cardiac structure and function, reducing the risk of cardiovascular disease (Eijsvogels et al., 2016).
How Can You Train Your Heart?
Training your heart requires a combination of aerobic and anaerobic exercises. Here’s how:
Aerobic Exercise Activities like running, swimming, cycling, and brisk walking are excellent for improving heart health. Aerobic exercise strengthens the heart by increasing its endurance and capacity to pump blood efficiently.
Duration: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American Heart Association (AHA).
Intensity: Incorporate activities that elevate your heart rate to 50-70% of your maximum heart rate for moderate intensity, or 70-85% for vigorous intensity (Tanaka et al., 2001).
High-Intensity Interval Training (HIIT) HIIT involves alternating between short bursts of intense activity and periods of rest or low-intensity exercise. This method improves both aerobic and anaerobic capacity.
Studies have shown that HIIT can be more effective than steady-state cardio for improving cardiovascular fitness and reducing risk factors for heart disease (Weston et al., 2014).
Strength Training While traditionally associated with building skeletal muscle, strength training also benefits the heart by improving blood pressure and reducing arterial stiffness.
The AHA recommends incorporating strength training at least two days per week for overall cardiovascular health.
Active Recovery and Rest Overtraining can strain the heart. Ensure adequate recovery between sessions, and prioritize sleep and stress management, as chronic stress and sleep deprivation negatively impact heart health.
Other Lifestyle Factors
Training alone isn’t enough. Your heart’s health also depends on:
Diet: A heart-healthy diet emphasizes whole grains, lean proteins, fruits, vegetables, and healthy fats. The Mediterranean diet, for instance, has been linked to improved cardiovascular health (Estruch et al., 2018).
Stress Management: Chronic stress can elevate cortisol levels, increasing your risk of heart disease. Practices like mindfulness, yoga, and deep breathing can help.
Avoiding Smoking and Excessive Alcohol: Both smoking and heavy drinking are detrimental to heart health.
Conclusion
A strong heart is key to a long and active life. Through regular aerobic exercise, HIIT, and strength training—paired with a heart-healthy lifestyle—you can strengthen your heart and reduce your risk of cardiovascular disease. Always consult your healthcare provider before starting any new fitness regimen, especially if you have pre-existing conditions.
For further reading, consider these resources:
Eijsvogels, T. M., et al. (2016). “Exercise at the extremes: The amount of exercise to reduce cardiovascular events.” Journal of the American College of Cardiology.
Weston, K. S., et al. (2014). “Effects of high-intensity interval training on exercise capacity and health-related outcomes in heart disease patients.” The American Journal of Cardiology.
Tanaka, H., et al. (2001). “Age-predicted maximal heart rate revisited.” Journal of the American College of Cardiology.
