A more developed Cardiovascular System will allow any athlete to go harder for longer, flush lactic acid from muscles more efficiently, deliver a more effective and constant supply of oxygen to their bodies and improve their general long-term health.
A developed Aerobic system will also allow an athlete to shorten the amount of recovery they need between reps and sets. Think of barbell complexes or EMOMs. Even if these involve heavier weights, a stronger Cardiovascular System will allow the athlete to recover much quicker between rounds.
An improved Cardiovascular System also lowers the risk of heart disease and improves heart and lung function.
Training, nutrition and supplementation are all vital aspects of improving the Cardiovascular System.
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THE CARDIOVASCULAR SYSTEM
The term “cardiovascular” relates to the heart and blood vessels and includes arteries, veins, and capillaries.
The heart is a pump that sends blood throughout our bodies, carrying oxygen to every cell. After delivering the oxygen, the blood returns to the heart. The heart then sends the blood to the lungs to pick up more oxygen. This cycle repeats over and over again.
The circulatory system is made up of blood vessels that carry blood away from and towards the heart.
- Arteries carry oxygenated blood away from the heart
- Veins carry blood back to the heart
The circulatory system carries oxygen, nutrients, and hormones to cells, and removes waste products, like carbon dioxide. These roadways travel in one direction only.
AEROBIC CAPACITY / VO2 MAX
Aerobic capacity is the maximum amount of oxygen that can be used while engaging in an activity.
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During exercise, the demands on your cardiovascular system increase as your muscles require more oxygen in order to maintain their output. Your cardiovascular system responds by increasing your heart rate, blood pressure and redirecting blood flow in order to maximize the amount of oxygen delivered to your muscles.
The capacity of the cardiovascular system to regulate blood flow and supply oxygen to working tissues is critical to exercise performance.
THE DIFFERENCE BETWEEN AEROBIC AND ANAEROBIC EXERCISE
Literally, Aerobic means “with oxygen” and Anaerobic means “without oxygen”.
- Aerobic exercise includes activities such as longer distance running, swimming and cycling, sustained at lower intensities over lengthier periods of time.
- Anaerobic exercise includes sprinting and other high intensity forms of exercise. Think bursts of unsustainable energy such as sprint workouts in CrossFit® or a 400m running race.
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ELEMENTS OF ENDURANCE
The Cardiovascular System works across a broad range of domains and thresholds, and it is a good idea to train your body across this entire spectrum. See below how different forms of training will have varying effects on the human body and how to train based on what you want to improve.
- Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.
- Lactate Threshold: Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
- VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
- Speed Endurance: Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibres and force them to develop endurance. Full recovery between reps and/or sets.
- Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.
ENERGY, ATP AND THE CARDIOVASCULAR SYSTEM
ATP (adenosine triphosphate) is a molecule that contains a high amount of energy, and it’s the primary source used by the muscles for muscle contraction.
“Cells require chemical energy for three general types of tasks: to drive metabolic reactions that would not occur automatically; to transport needed substances across membranes; and to do mechanical work, such as moving muscles. ATP is not a storage molecule for chemical energy; that is the job of carbohydrates, such as glycogen, and fats. When energy is needed by the cell, it is converted from storage molecules into ATP. ATP then serves as a shuttle, delivering energy to places within the cell where energy-consuming activities are taking place.” ¹
DIFFERENT ENERGY SYSTEMS
The body uses 3 different systems to supply cells with the necessary ATP to fuel energy needs. Most of the body’s activities use a continuum of all three energy systems, working together to ensure a constant supply of energy.
These systems are the ATP-PC System, the Anaerobic Glycolysis System and the Aerobic System.
For short and intense movement lasting less than 10 seconds, the body mainly uses the ATP-PC, or creatine phosphate system. This system is anaerobic, which means it does not use oxygen. The ATP-PC system utilizes the relatively small amount of ATP already stored in the muscle for this immediate energy source.
ANAEROBIC GLYCOLYSIS SYSTEM
This system produces energy from muscle glycogen — the storage form of glucose. Glycolysis, or the breakdown of glycogen into glucose, can occur in the presence or absence of oxygen. When inadequate oxygen is available, the series of reactions that transforms glucose into ATP causes lactic acid to be produced — in efforts to make more ATP.
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The most complex energy system is the aerobic or oxygen energy system, which provides most of the body’s ATP. This system produces ATP as energy is released from the breakdown of nutrients such as glucose and fatty acids.
The complexity of this system, along with the fact that it relies heavily on the circulatory system to supply oxygen, makes it slower to act compared to the ATP-PC or lactic acid systems.
Cardio Surge Energy is a supplement that maximizes the body’s ability to produce natural stimulant free cellular energy through the production of ATP.
Cardio Surge Energy has the following effects.
- Battles fatigue by optimizing oxygen utilization (Aerobic Threshold / VO2 Max)
- Enhances body fat metabolization and increasing the transport of oxygen and nutrients through the body
- Keeps muscles moving by removing metabolic waste (like lactic acid) and supports strong muscle contractions
- Free of stimulants, including caffeine
L-Carnitine is an amino acid that is naturally found in muscle tissue. L-Carnitine shows a demonstrable increase in peripheral blood supply and capillary dilatation. This can lead to more oxygen absorption and substrate turn over, especially during intense training sessions. L-Carnitine acts as an antioxidant by scavenging free radicals and protecting the immune system.
L-Carnosine is an amino acid that is naturally found in skeletal muscle. It allows cells to undergo more stress from physical activity while increasing muscle strength, endurance and helping to speed up recovery.
For athletes, it means that energy reserves can be more quickly called upon during exercise.
L-CITRULLINE MALATE 2:1
The organic compounds L-Citrulline is combined with Malate to create L-Citrulline Malate. First discovered in watermelon, L-Citrulline is turned into L-Arginine and Nitric Oxide in the kidneys, which supports better blood flow throughout the body.
L-Tyrosine is said to lower stress hormones while creating an improvement in mental sharpness and awareness. As a result, L-Tyrosine creates an improvement in physical performance. L-Tyrosine has also been used to lower the risks associated with stress and fatigue; two factors that often accompany intense physical training.
Cardio Surge Energy also contains the following vitamins.
VITAMIN B6 & B12
Assists with energy production & the conversion of glycogen into energy.
Works with calcium to increase muscle strength & performance.
Assists with proper muscle & nerve function.
Helps the body utilize carbohydrates, protein & electrolytes.
ENDURANCE GEARS FOR CROSSFIT® ATHLETES
A good way to maximise your Cardiovascular potential when it comes to endurance and conditioning is to train across a variety of modalities. A broad spectrum of distances and intensity will turn any individual into a more well-rounded athlete. Think of the following as the different “gears” of your engine.
- Recovery jog pace (90 minute pace)
- 10k (40 minute time domain)
- 5km (20 minute time domain)
- 1mile (5 – 6 minute time domain)
- 400 m speed in CrossFit® is critical!
Cardio Surge Energy is an effective way to maximise Cardiovascular output, optimize fat metabolization for energy, enhance oxygen and nutrient transport, reduce fatigue and muscle burn and act as a lactic acid buffer.
¹ Adenosine Triphosphate, Encyclopaedia Britannica