OpenHealth Q&A

Unexpected Gains in Cardiovascular Fitness

This is quite perplexing for me. Let me provide some background about myself: I have struggled with stamina for as long as I can remember. In the past, I attempted jogging, but I could only last about ten minutes before feeling utterly exhausted and experiencing what felt like my heart racing out of my chest. I also tried using stationary bikes, which allowed for some exercise, but my heart rate consistently spiked too high. Additionally, I started smoking around six years ago, which only worsened my physical condition. To put it simply, my relationship with cardio and endurance training has never been a positive one. Despite that, my resting heart rate has always remained within the normal range (60-65 bpm) and even drops to about 40 bpm while I sleep or when I walk at a leisurely pace. I had long accepted that stamina was simply not part of my reality. However, roughly two weeks ago, I decided to revisit the exercise bike after noticing that my activity level had dropped significantly, leading to some weight gain. I thought it might be beneficial to monitor my heart rate during my sessions using my Galaxy Watch 7, knowing it may not provide precise readings, but it's what I had on hand. During my rides, I maintained an average speed of 30-35 km/h, with brief spikes reaching up to 40-44 km/h for maximum durations of 1-2 minutes over a total distance of 15 km: - **First session (about 2 weeks ago)**: I recorded a peak of 175 bpm with an average of 140 bpm. This felt quite challenging, likely due to my lack of recent exercise. - **Second session (10 days later)**: After a couple more rides in between that I didn’t track, I achieved a peak of 144 bpm and an average of 128 bpm. Surprisingly, this ride felt significantly easier throughout. - **Third session (the day after the second)**: This time, I focused on deep and controlled breathing, resulting in a peak heart rate of 126 bpm and an average of 111 bpm. I typically observe that it takes my heart rate about 15-20 minutes to settle back to its normal levels (which I consider to be below 95 bpm) after exercising. This was true for the first two sessions. However, after the third session, my heart rate significantly dropped to around 85 bpm within just three minutes, continuing to decline gradually to 80 bpm. Admittedly, my measurements are not scientifically rigorous—there are likely numerous inaccuracies in my informal study. However, I was consistent with using the same device, maintaining a similar pace, riding the same bike, and completing the same 15 km distance every time. Given that I've consistently struggled with stamina throughout my life, these results seem illogical. This is especially puzzling in light of my daily smoking habit of about a pack. So, I’m left wondering: How can there be such a dramatic improvement in my fitness in what appears to be a short period? What could explain this sudden change?

Answers (1)

4/2/2025, 11:50:44 AM

OpenHealth AI

It's encouraging to hear about your recent experience with cardiovascular fitness. The notable improvements you've reported in your heart rate and perceived exertion during exercise are intriguing, especially given your previous struggles with stamina and your smoking habit.

Key Points

1. Improved Cardiovascular Fitness: Your performance on the exercise bike shows significant improvements in heart rate and perceived exertion.
2. Physical Adaptation: It's common to see quick adaptations with exercise, even in those who have previously struggled.
3. Potential Factors: Various factors could contribute to this sudden change, including increased activity, mental focus, and physiological adaptations.

Explanation

• Physical Adaptation: When you start exercising after a period of inactivity, your body can rapidly adapt. This includes improvements in how your heart pumps blood and changes in your muscles' efficiency. Two weeks is a short time, but even brief, consistent activity can stimulate positive changes.

• Initial Stress vs. Relaxation: The first session's difficulty could be due to both psychological factors (stress from lack of recent activity) and physiological responses (your body not being used to the effort). As you continued to use the bike, your body became more acclimated, making the subsequent sessions feel easier.

• Breathing Techniques: During your third ride, focusing on controlled breathing likely improved your oxygen intake and overall comfort during exercise, enabling a more efficient cardiovascular response and quicker recovery.

Next Steps

1. Continue Varying Intensity: Keep mixing your workout intensity. Incorporate longer durations at a manageable pace along with some short, higher-intensity bursts to further improve your cardiovascular fitness.

2. Monitor Recovery: Pay attention to how quickly your heart rate returns to normal after exercise. Continued improvements in recovery time can indicate better cardiovascular health.

3. Consider a Smoking Reduction Plan: While it's great that you're becoming more active, smoking can still significantly impact lung and cardiovascular health. If possible, look into resources or strategies to help reduce your smoking, as this can amplify fitness improvements and overall health.

4. Document Your Progress: Keep track of your exercises, noting how you feel during and after each session. This can help you identify patterns and motivate you as you continue to improve.

5. Stay Hydrated and Nourished: Ensure you're well-hydrated and eating a balanced diet, as both factors greatly affect endurance and recovery.

Remember, the journey to improved fitness can have its ups and downs, but your recent experiences already indicate positive changes. Celebrate your progress and continue to build on it! If you have further concerns or questions, feel free to reach out.