Your body makes various physiological adaptations if you perform regular stamina-building exercise. The heart muscle becomes stronger and the pumping capacity of the heart also increases. This allows more blood to be pumped around your body per heart beat. Now because of the fact that heart beats more effectively and efficiently, it beats less often. All those people who start a programme of regular exercise in their daily routine will notice that their pulse becomes slower even when they are resting and the pulse gets back to normal rate more quickly after they exercise.

Check your condition by measuring your resting pulse rate early in the morning, before getting out of the bed. If it is above 100 for a woman or above 90 for a man, it’s time to see your doctor before starting your regular stamina exercises. The doctor may advise against certain activities.

Regular stamina-building exercise also increases and expands the lung capacity. Thus, allowing more oxygen in and removing waste carbon dioxide more rapidly, so that you do not get out of breath as quickly. Blood flow also improves through the lungs and around the body. It thus enables more freshly oxygenated blood to reach the muscles, organs and tissues throughout the body.

To achieve the benefits, the heart, lungs and circulation must work harder, little by little, over a period of weeks and months until they, and you, are healthier and fitter than when you started out. Physical activity exercise sessions that can be sustained for at least 20 minutes (ideally a little longer) and done at a moderate level are the key components. Health and fitness experts generally recommend a minimum of 30 minutes of sustained, moderate physical activity at least three times a week.

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So how does exercise provide all those wonderful health benefits? First, aerobic exercise has a major effect on the heart and the lungs. The heart is a large muscle with a specific job to do, that is, to pump blood around the body carrying oxygen, glucose and other nutrients to the major organs and tissues. All muscles get stronger when they are regularly made to do more work, and get weaker when they’re underused. The heart is no exception.

With exercise, heart muscle gets thicker and stronger, and is able to pump more blood with lesser effort. You’ll notice the effect of this change after just a few weeks of regular aerobic exercise. Your heart won’t have to beat as fast when you exert yourself (like by running upstairs, etc.) and it will revert to its normal rate of beating when you stop and rest.

The improvement that exercise brings can be easily demonstrated by comparing the heart rate of a physically fit person with that of someone who is inactive. The heart of an average adult pumps about nine pints of blood around the body each minute. An inactive person’s heart has to beat 80 or 90 times a minute to do this, whereas a fit person’s heart beats only 50-60 times per minute. A trained athlete’s heart may beat as little as 30 times a minute. It’s easy to see whose heart is more efficient!!!