The cardiovascular system is composed of the heart, arteries, capillaries, and veins working together to circulate blood through the entire body. Despite its seemingly simplistic makeup and role, the cardiovascular system is a complex system that plays a crucial role in health and performance.
The cardiovascular system is a highly responsive system that responds to various inputs to ensure blood is delivered efficiently to working cells. The speed at which blood is distributed is controlled primarily by the heart, which increases and decreases the force of each contraction and the rate at which those contractions happen. Small arteries, called arterioles, help direct blood to specific organ systems according to need. Finally, blood is dispersed to working cells through capillaries. (source)
As blood is directed throughout the body, it works to deliver vital compounds such as hormones, oxygen, nutrients, and other resources to working cells through the capillary walls. These compounds help both to fuel and influence cellular processes. Additionally, the cardiovascular system supports cells by removing metabolic byproducts like carbon dioxide and lactic acid. These compounds are absorbed through the capillary walls and removed from the working cells. (source)
The cardiovascular system is a vital network that acts as a superhighway, delivering essential nutrients and hormones to every cell in the body while efficiently removing metabolic waste and toxins. An optimized cardiovascular system is critical for achieving peak mental and physical performance, as it directly influences cellular function and energy availability.
Physical performance benefits greatly from a well-conditioned cardiovascular system. Cardiovascular performance directly influences cellular processes by delivering resources and removing byproducts to ensure cellular efficiency. Further, the cardiovascular system plays an important role in thermoregulation, ensuring that the body does not overheat during physical activity. (source, source, source, source)
Cognitive function is highly influenced by the cardiovascular system. (source, source, source) Research cites differences in the hippocampus region of the brain between those with higher and lower cardiovascular fitness levels. (source) This region of the brain is associated with learning, memory, spatial navigation, and emotional responses. (source) Evidence suggests that this could be due to the influence of aerobic fitness on microcirculation and cerebral vasculature which aids in oxygen and nutrient delivery. (source)
These benefits seem to extend beyond cognitive performance, with other research demonstrating a positive connection between cardiovascular performance and stress management. Individuals with higher cardiovascular fitness levels have been shown to have an attenuated heart rate and systolic reactivity to laboratory stress with faster heart rate recovery. (source) This may be due to smaller sympathetic effects on both the heart and blood vessels. (source)
Immune function relies greatly on the cardiovascular system. White blood cells, for example, are circulated throughout the body by the cardiovascular system. Further research suggests even deeper connections between the cardiovascular system and the immune system. (source) Specifically, the heart has been shown to influence immune function through cardiokines. (source)
Common experiences associated with cardiovascular performance are listed in the table below:
Prioritize nitrate-rich foods Nitrates have been shown to promote vasodilation and reduce blood pressure. This allows for improved blood flow throughout the body and enhanced cardiovascular health. (source) Recommendation Eat at least one serving of nitrate-rich foods such as beets, pomegranate, spinach, and kale daily
Maintain an athletic body composition Cardiovascular health and body composition are closely related. Obesity and metabolic syndrome have been shown to be underlying causes of cardiovascular disease. By reducing body fat percentage, cardiovascular health can improve. (source, source) Recommendation Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with CoQ10 CoQ10 is a powerful antioxidant that plays an important role in energy production. Oxidative stress reduces mitochondrial efficiency and nitric oxide bioavailability, hindering vasodilation and negatively affecting cardiovascular health. (source) Recommendation Supplement with at least 100 mg of CoQ10 daily.
The cardiovascular system is a complex system that circulates essential resources throughout the body. Understanding biomarkers related to cardiovascular performance helps to provide a comprehensive analysis of cardiovascular health and performance efficiency.
Cardiac Stress is a comprehensive measure of positive and negative factors that affect the cardiovascular system. Markers of systemic inflammation and measures of cholesterol have been shown to suggest the overall stress load on the cardiovascular system. The higher the load, the less efficient the system functions. (source, source, source)
