What is Cardiovascular health?
Cardiovascular health refers to the health status of our heart and blood vessels, including arteries, veins, capillaries and the supporting valves. The role of this system is to transport blood and nutrients to the various parts of the body through a network of vessels and organs. The cardiovascular system supports the return of waste products from the organs and other tissues and cleanses the blood so it can function properly and reduce toxicity levels in the body. The blood also carries impurities from the organs to the liver and the kidneys where the blood is purified. Cardiovascular health can have a major impact on health status and quality of life if not addressed properly through diet and exercise at all ages.
Why is it so important?
The heart is arguably the most important muscle in the body that needs to exercise. As we age, the role the heart plays becomes exponentially more important for our health status. Our power and speed capabilities diminish as we age and our ability to manage our body composition changes as well. In order to burn calories, reduce fat mass, increase lower body strength and power, the general rule of thumb is for individuals to engage in physical activities at a low-level heart rate (Zone 1 training) for 35-45minutes. This time frame not only improves oxygen utilization, but, at the cellular level, it improves the function of the mitochondria that live within the cell. Mitochondria are the powerhouse of the cell and ensure the immediate resynthesis of muscle energy called adenosine tri-phosphate (ATP). There are many other functions for the Mitochondria, but, for the purposes of this article, just know their status is directly related to our health and longevity through a pathway that influences the cardiovascular system and metabolism. It should be noted that high intensity exercise is beneficial in short bouts and small doses, but it should not make up the majority of your weekly program schedule.
What are the SPENGA Spin Zones?
The SPENGA Spin session challenges each participant in four cardiovascular “zones.” The output in each zone is progressively more challenging and more demanding physically. Zone 1 is more beneficial for low-level heart rate, sustained rides, recovery periods, and cardiovascular improvement by building mitochondrial density. Zone 4 is the most demanding and intense physically. In this zone you perform for a shorter period of time, but tap into higher threshold muscle fibers for higher power outputs. A brief description of each zone is listed below.
- Zone 1 - Low-level heart rate, sustained rides, recovery periods, and cardiovascular improvement by building mitochondrial density.
- Zone 2 - This zone is an up-tick in intensity but pace and output can still be sustained for lengths of time beyond 60 min. This zone is noted to be our endurance zone.
- Zone 3 - Here is where the WERK begins! Zone 3 gets more intense and demands more power output. As you get better in this zone, you will be able to sustain your power output more and be more comfortable with a noticeable change in intensity. This zone is typically noted as the Anaerobic zone.
- Zone 4 - This zone is the most intense and physically demanding zone sometimes called the, “no friend zone!” Each participant will spend about a ¼ of the spin time in this zone out of the 20 min session.
The benefits of SPENGA’s 20 min Cardio-Spin session?
SPENGA offers an intense 20 min Spin workout that not only targets the appropriate energy system for cardiovascular health and performance, but also creates a motivating environment for exercise through up-tempo music and experienced instructors. The Spin session is a mixture of Zones 1-4 High Intensity Interval Training (HIIT). The goal is to perform in all four zones with time spent in zones 1 and 2 being the most out of the 20 min session. Zones 1 and 2 are performed at lower HRs so the format of the ride fulfills the all-important requirement of low-level cardiovascular training. Zones 3 and 4 are very intense so a lesser amount of time is spent here, but the expectation is that your output (power / wattage) is high for the allotted time frame.
When planning your fitness routine, prioritize cardiovascular exercise, strength training and flexibility/mobility training. When you combine these elements into a 60 minute workout, you receive the benefits of improved cardiovascular health, increased strength and stability, improvement in flexibility, and in body composition. Check out the SPENGA experience and the benefit of a SPIN-STRENGTH-YOGA class in our Los Gatos studio and see why everyone is saying it's The Best Workout Ever!.
Mike Potenza
mikep@spenganorcal.com
losgatosca.spenga.com
Co-Owner, SPENGA – Los Gatos
Director of Strength and Conditioning for the San Jose Sharks
