Early in a run, you'll feel your heart rush to meet the body's needs.
. To increase cardiac output during that first mile, the heart rate and stroke volume both increase quickly to better meet the new oxygen demands.As your heart pumps more blood your blood vessels deliver more oxygen to your muscles. At the same time, blood flow to other organs, such as those in your gastrointestinal tract, decreases. As a result, the workout feels most challenging at first, before these organs have fully caught up.
You can also increase your heart rate ahead of time. Try raising your resting heart rate prior to that first mile through a warm-up such as stretching, flexing, or jogging in place.A warm-up doesn’t need to be longer than five minutes, but your goal is to get your heart rate close to 100, says Dr. Raza. Then you can hit that first mile strong. You can use an Apple Watch or any other fitness device to track your heart rate.
Lastly, be consistent and keep running regularly to improve your cardiovascular health."Exercising consistently will help even more," says Dr. Paz."As your body adapts over time, [it] is better able to meet the metabolic requirements of exercise." Need some serious motivation? Think about the long-term benefits. “Doing regular exercise has also been shown to reduce the risk of all-cause mortality for most individuals, and may be beneficial in preventing cardiac issues, diabetes, obesity, and even some cancers,” Dr. Paz adds. There are other perks, too, such as improvements in mood. So, it’s a win-win all around. Just keep pushing!
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