Do you know how important Cardiovascular Fitness, Mitochondrial Density, and Stamina are for our bodies? Cutting it short, I’d say they are extremely important.
Why? Well, because they ensure that our heart, lungs and bloodstream remain in perfect working condition for the rest of our lives.
Cardiovascular improvement is a blessing in the form of longevity, beauty and fat-burning benefits to our body.
What is cardiovascular fitness?
Cardiovascular fitness tells you the capacity of your heart and lungs to supply oxygen to all the tissues in your body. This is especially important when you are doing some kind of aerobic exercises, which is why cardiovascular fitness is sometimes also known as aerobic fitness. Aerobic exercises are all those exercises that elevate your heart rate while you perform them.
So, can you jog or swim for about 20 minutes without stopping? If your answer is yes, then you have good cardiovascular fitness!
What if your answer was no? You will have to endure me for a little longer and read how you can improve your cardiovascular fitness 🙂
How can I achieve cardiovascular improvement?
Cardiovascular improvement can be achieved through the analysis of several parameters, such as:
- Cardio Fitness
- Mitochondrial Density
I know this must be a little difficult to understand. Let me help you out here.
1) Cardio Fitness
This is often equated to what people call VO2 Max or Maximum Oxygen Utilization. It comprises of the following:
- The amount of air you can breathe in
- The amount of blood your heart can pump through your body
- The capability of your muscle tissue to extract oxygen from the blood that rushes past
If all 3 variables are increased, then the cardio-fitness will be maximized.
Mitochondria are power generators found in each cell of the human body. Although these mitochondria are very tiny, it’s kinda impossible to survive without them!
Our mitochondrial health and density is directly correlated to our longevity. As a matter of fact, many chronic diseases (Cancer, Diabetes, Alzheimer’s, etc.) can be linked to poor functioning mitochondria. This is the reason why mitochondrial density is strongly correlated to longevity.
Adenosine Triphosphate (ATP) is the body’s energy currency: this is made up of substances like oxygen, nutrients, and calories.
Mitochondrial density is best achieved by doing very short and hard HIE (High-Intensity Efforts, or, HIIT High-Intensity Interval Trainings) trainings, separated by long recovery periods.
It is the ability to sustain your body for a long period of time by burning your own fat as a fuel.
Different researches in Maximum Oxygen Utilization reveal that the sweet spots for improving this parameter are: 4-6 efforts of 4-6 minutes with 4-6- minutes of rest in between.
Since this training requires a very long amount of time to perform, I don’t recommend doing it every day or even every week. You should do this training once every 6 weeks to fully understand what it means to perform a Maximum Oxygen Utilization workout.
Also, the stamina component should be done biweekly, with long endurance workouts.
Finally, for the mitochondrial density, you can play a sport of your choice biweekly.
Here’s some homework I’ve planned for you:
Map out a daily walking route, stamina route, and HITT route. Then, find and join a local sport or choose a new fitness activity to engage your body and brain!
Metabolic Efficiency & Recovery
Metabolic Efficiency is the ability to use your own body fat as a fuel. This means that your body should be able to create energy efficiently, without having to rely on energy bars, sport strings, stimulants and other such thing. This is important because a lower use of these products equals lower visceral fat and adipose fat tissue, which are strongly correlated with an increased longevity level.
Since excess fat increases inflammation, inflammation decreases longevity.
Moreover, the ability to be able to convert fat cells into other cells, or the ability to kill fat cells, will result in decreased body fat percentage. A decreased body fat percentage, in turn, improves aesthetics and beauty.
Recovery is the ability to finish your workout and bounce back as quickly as possible afterwards. It allows you to form habits and routines that you can engage in, day after day. It prevents you from experiencing any injury, overtraining, or burnout.
Part of the Recovery is also what we call Mobility. Mobility is something I do every day and it helps me with recovery.
Let me give you an example.
Using a foam roller or a little exercise ball to adjust certain areas of your body vastly improves the symmetry of your body. It focuses on the curvature of your lower back, helps determine if one shoulder is higher than the other, or whether your hips are aligned properly. All of this strongly affects your beauty component.
Metabolic Efficiency Daily Practises
I swear by the following 2 practices for increasing my metabolic efficiency. Do incorporate them in your daily routine and you’ll see the results!
- Fasted Fat-Burning Exercise
1) Fasted Fat-Burning Exercise
In order to maintain a very good power-to-rate ratio, one of the best ways is to simply get up in the morning and do a fasted fat-burning exercise session. A good power-to-rate ratio means the ability to maintain a lean body composition year-round.
The exercise can either be a swim, a bike ride, a yoga session or anything else that you like doing. Ultimately, the easiest one is to wake up in the morning and going for a walk on an empty stomach.
The body tends to respond quite well when it comes to Metabolic Efficiency, Fat loss and Recovery when we practice the Intermittent Exposure to Cold & Heat. By doing something as simple as taking a quick, cold shower and exposing yourself to some kind of sweat, you get all the benefits of hormesis.
This can be done either at the beginning or at the end of the day. It depends on you. Some ways of exposing yourself to sweat include sitting in a sauna or any other type of heat exposure.
In addition to this, I also suggest you to do a daily Prehab & Mobility Routine: do anything that makes your body better. For 10 to 15 minutes every morning, you can take the foam roller to your quadriceps, stretch your hamstrings, or do a shoulder mobility routine, etc.
By engaging in a daily Prehab & Mobility routine, you add several minutes of exercises that make your body better.
Weekly routines to achieve metabolic efficiency and recovery
Here are some weekly routines to help you achieve metabolic efficiency and recovery:
- Weekly Visit to a Sauna
- Yoga Session
- Foundation Training: Decompression Breathing
- Foam Rolling Session
1) Weekly Visit to a Sauna
For a longer sweat detoxification, you can opt for an Infrared Sauna, Dry Sauna, Wet Sauna or simply the Steam Room. It doesn’t really matter which one you pick, so you should choose according to ease of accessibility and your preference.
2) Yoga Session
You should definitely be doing a weekly yoga session for the mobility benefits. If that’s not convincing enough for you, then I have a long list of benefits that Yoga provides. 🙂 It can help you reduce blood pressure, decrease stress, increase focus on developing positive breathwork patterns, and several other benefits which you can check out here.
3) Foundation Training: Decompression Breathing
According to Dr. Eric Goodman, Decompression Breathing is a technique which can make your lower back relatively impervious to stress. It also helps to eliminate a lot of lower back pain that people tend to develop. Sounds worth a try, doesn’t it?
4) Foam Rolling Session
This session should include foam rollers exercises that can substitute therapeutic massages. It is important to learn how to benefit from the foam rolling to address issues like cross-linking and fascial adhesions, or a lot of the issues that tend to manifest themselves. Most of it is associated with soreness and increased risk of injury. So if you ever feel sore after a workout, this is definitely important for you.
Are you as excited as I am right now to start moving towards achieving longevity, beauty and fat-burning benefits for your body?
Yes, I thought so!
Do include the above in your daily routine and let me know how they make you feel.
Also, please feel free to leave a message below, if you have any questions or feedback.