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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. All right.

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Speaker 1: Have you ever been exercising for a long duration thirty minutes,

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Speaker 1: forty minutes, an hour or more we'll call that wrong,

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Speaker 1: but sustained aerobic activity and noticed your heart rate slowly

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Speaker 1: creeping up over time. So you have to be obviously

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Speaker 1: monitoring your heart rate to see this. If you're not,

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Speaker 1: you're gonna feel it, but you're not going to know

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Speaker 1: what might be happening. And what might be happening is

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Speaker 1: something known as cardiovascular drift. Now, as someone who has

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Speaker 1: competed in endurance events all over the world old especially

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Speaker 1: in hot climates, I have seen this myself in competition

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Speaker 1: as well as training. One race that stands out to

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Speaker 1: me was my first iron Man South Korea, wearing a

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Speaker 1: heart rate monitor and looking at the data not only

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Speaker 1: during the race, watching it on my wrist, but afterwards

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Speaker 1: as well. I saw this phenomenon. Okay, so what is it?

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Speaker 1: I don't want to get too deep into the science,

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Speaker 1: but just enough that it starts to make sense. And

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Speaker 1: when you're exercising in this is happening, you know, why,

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Speaker 1: and then I always want you to have that takeaway.

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Speaker 1: I'm gonna tell you two ways specifically that you could

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Speaker 1: help mitigate this, help not prevent it per se, but

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Speaker 1: lessen the impact it has physiologically the stress on your body.

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Speaker 1: All right, So let me just review really quickly heart

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Speaker 1: rate formulas. The age graded heart rate formula super inaccurate

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Speaker 1: for many people. You know, some say as many as

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Speaker 1: two thirds of the population that use that to twenty

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Speaker 1: Mine is your age doesn't always work. So what you

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Speaker 1: want to do is over time, look at your zones.

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Speaker 1: You can get tested, but don't necessarily use a formula,

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Speaker 1: and then see that you're constantly outside that that those

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Speaker 1: zones that they don't make sense for you. That may

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Speaker 1: mean that they don't work for you, and that you

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Speaker 1: have to do other things to get your your specific zones,

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Speaker 1: including just looking at your history. And again, if you

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Speaker 1: want to be super accurate, you go get tested in

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Speaker 1: a lab, which you can do. Risk based heart rate,

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Speaker 1: as I've said before, can be as it is for me,

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Speaker 1: super inaccurate at higher heart rates. The chest trap is

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Speaker 1: still better. Um, it's way better you know for resting

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Speaker 1: heart rates. Sure, the risk based works well my experience,

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Speaker 1: my research not so great once we really start pushing it.

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Speaker 1: Not everyone, but many. Okay, so you're exercising, You're doing

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Speaker 1: low intensity, low to moderate intensity cardiovascular exercise, and you

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Speaker 1: e your heart rates start to slowly creep up over time.

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Speaker 1: Why is that? Now we're not talking about like pushing

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Speaker 1: the intensity. You're pretty much at the same same intensity,

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Speaker 1: Yet that heart rate is going up. What is that again?

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Speaker 1: It may be this cardiovascular drift. And I say maybe,

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Speaker 1: because there's so many things that depends. Right, You've heard

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Speaker 1: me say that many many times. If you listen to

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Speaker 1: the show. There are very few absolutes. But this is

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Speaker 1: a common occurrence, and I'll tell you why. All right,

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Speaker 1: But let me read quickly from this great study two

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Speaker 1: thousand and twelve April Exercise and Sports Sciences Review, and

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Speaker 1: the study was Cardiovascular drift during heat stress Implications for

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Speaker 1: Exercise Prescription, and the abstract let me read a paragraph

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Speaker 1: or two. Cardiovascular drift the progressive increase in heart rate

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Speaker 1: and decrease in stroke volume that begins after approximately ten

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Speaker 1: minutes of prolonged modern intensity extra size is associated with

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Speaker 1: decreased maximal oxygen uptake. So think performance particularly during heat stress.

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Speaker 1: That's important. Consequently, the increased heart rate reflects an increased

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Speaker 1: relative metabolic intensity during prolonged exercise in the heat when

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Speaker 1: cardiovascular drift occurs, which has implications for exercise. Uh, prescription, prescription, prescription,

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Speaker 1: whateverchever you want to pronounce it. And so stroke volume go,

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Speaker 1: what is that? Well, that's the volume of blood pumped

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Speaker 1: out of your heart, the left ventricle, specifically during each

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Speaker 1: systolic cardiac contraction. If you want to know, every time

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Speaker 1: your heart beats though, it's abount. That's that's coming out

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Speaker 1: of your heart, right, and that changes over time due

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Speaker 1: to a variety of factors, and that has implications on

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Speaker 1: your exercise. So what we take away from that first

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Speaker 1: paragraph is that when this happens, especially in heat, in

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Speaker 1: hot environments, you're basically working harder at the same intensity, right,

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Speaker 1: the heart rate going up. But why is that, Well,

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Speaker 1: it's related to what's going on inside your body with

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Speaker 1: the heat and your body's response to the heat and

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Speaker 1: what your heart is doing. All right, let me read

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Speaker 1: you another paragraph. Cardiovascular drift is a well known phenomenon

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Speaker 1: characterized by again a rise in heart rate and a

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Speaker 1: fall in stroke volume over time during constant rate sub

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Speaker 1: maximum exercise. Cardiovascular drift. This is important, maybe influenced by

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Speaker 1: many factors. For example, the magnitude of cardiovascular drift is

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Speaker 1: greater in hot versus cool temperatures, And explain that, And

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Speaker 1: if you've listened to the prior podcast you may know

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Speaker 1: the answer to that. Most likely, the disparities between the

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Speaker 1: magnitudes of cardiovascular drift observed in hot versus cool ambient

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Speaker 1: temperatures can be linked to differences in core body and

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Speaker 1: mean skin temperatures between the two environments. It is characterized

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Speaker 1: by a progressive decline in stroke volume. Again, it's hot,

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Speaker 1: the body is trying to cool itself down. So what

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Speaker 1: does it do. It sends the blood. We've talked about this.

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Speaker 1: I've talked about this. It's very simple to understand. To

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Speaker 1: competing things. It's sending blood to your working muscles and

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Speaker 1: it's sending blood to your skin to cool yourself down.

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Speaker 1: Those two competing things don't work well together, right. You

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Speaker 1: need that blood in one place ideally or not as

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Speaker 1: much split between the two. And that affects your stroke

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Speaker 1: volume and it affects potentially your heart rate. Let me

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Speaker 1: read a little bit more exercise duration also influences cardio

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Speaker 1: vascular drift. However, it is likely that factors such as

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Speaker 1: hyperthermia again, hot environments, and dehydration that occur concommittantly with

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Speaker 1: long duration exercise and become more pronounced as exercises prolonged

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Speaker 1: are responsible for the effect of exercise duration on cardiovascular drift.

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Speaker 1: Canna read you one final paragraph is where it gets

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Speaker 1: a little bit scientific. But for those of you who

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Speaker 1: want a little bit more, this is interesting. Basically, you

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Speaker 1: know chicken and egg controversy. Here. Potentially there have been

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Speaker 1: two prevailing hypotheses regarding the causes of cardiovascular drift. The

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Speaker 1: traditional hypothesis links peripheral displacement of the blood volume to

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Speaker 1: a decline in stroke vilume. So that's what I was

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Speaker 1: just talking about. Your blood is is going to your skin,

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Speaker 1: it's going to your muscles. That causes problems with what's

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Speaker 1: being pumped from your heart, which affects your heart rate.

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Speaker 1: Whereas a more contemporary hypothesis asserts that increased heart rate

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Speaker 1: lowers ventricular filling time and therefore stroke volume. So what

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Speaker 1: that's saying is it's the heart rate first that's increased

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Speaker 1: that is affecting the stroke volume. Let's for argument's sake,

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Speaker 1: say it's both and you go, I don't understand that, Tom,

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Speaker 1: I still don't understand. That's okay, it's the takeaways that's

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Speaker 1: the most important. Right, I'm gonna give you the science.

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Speaker 1: But what's most important is you go, Okay, I kind

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Speaker 1: of understand that, But what do I do about it?

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Speaker 1: If that's a if it is it possible to do

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Speaker 1: anything about it. So in this study they go into

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Speaker 1: the effect of cardio vascular drift on VO two max.

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Speaker 1: For your purposes, just think performance. You know you're getting

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Speaker 1: the most out of your workout, and if you're competing,

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Speaker 1: you don't want your VO two max to decline, right,

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Speaker 1: And what they found was a relationship between cardio vascar

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Speaker 1: drift that occurs during exercise in a hot environment and

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Speaker 1: a decrease in v O two max. And the study

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Speaker 1: was VO two max cyclists of forty five minutes in

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Speaker 1: hot temperatures just give you that. They had a twelve

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Speaker 1: percent increased in heart rate and a sixteen percent decrease

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Speaker 1: in stroke volume during the course of the exercise, about

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Speaker 1: with a nine pcent reduction in VO two max. So

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Speaker 1: they were affected significantly by exercising in the hot environment

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Speaker 1: and that cardiovascular drift that occurred. Then they looked at

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Speaker 1: body cooling on cardiovascular drift and v O two max. Okay,

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Speaker 1: So they manipulated cardiovascular drift by maintaining heart rate and

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Speaker 1: stroke volume and they were trying to see what effect

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Speaker 1: that had and what did they find? Heart rate only

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Speaker 1: increased four and stroke volume only decreased three percent, which

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Speaker 1: was associated with a six percent decrease in v O

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Speaker 1: two max as opposed to that before. All right, so

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Speaker 1: cooling made a difference, a huge difference, okay, And they said,

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Speaker 1: these results demonstrate the relationship between cardio vascular drift and

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Speaker 1: a decrease in v O two max in that when

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Speaker 1: c CV drift cardio vascuar drift is mitigated, effects on

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Speaker 1: v O two max are mitigated as well. What does

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Speaker 1: that mean? Cooling your body down works helps prevent the

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Speaker 1: the effects, not not to prevent mitigate lesson the effects

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Speaker 1: of cardio vescular drift. And here's the takeaway. Let's start

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Speaker 1: to wrap it up. So you've got hot environments and

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Speaker 1: then you've got dehydration. Two. Didn't want to go too

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Speaker 1: much into that, but it's it's potentially connected as well.

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Speaker 1: And one of the lines they have here in the

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Speaker 1: study is cardio vascular drift has the potential to negatively

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Speaker 1: packed endurance performance and let's say performance when you're doing

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Speaker 1: you know, cardio for a longer duration. In addition, because

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Speaker 1: v O two max is lowered in conjunction with cardio

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Speaker 1: vascular drift, any given absolute work level represents a higher

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Speaker 1: relative metabolic intensity and therefore physiological strain, which may impair performance. Again,

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Speaker 1: you're staying at the same intensity, you're going for a

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Speaker 1: longer duration, and you're seeing this higher workload. You're working harder.

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Speaker 1: Your body is working harder even though you're not asking

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Speaker 1: it to. For just a simplification purposes. And the final takeaway,

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Speaker 1: uh little paragraph from this study, cardiovascular drift can be

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Speaker 1: modified by several factors. This is the takeaway, including ambient

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Speaker 1: and core body temperatures, hydration status, and exercise duration. Okay,

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Speaker 1: let's say for those of us who are competing, we

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Speaker 1: can't control the duration unless we go faster, so we're

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Speaker 1: gonna take that one out. So core body temperature, ambient

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Speaker 1: and core body temperature, and hydration status. Okay, final sentence

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Speaker 1: from the study The consequences of c V drift are

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Speaker 1: less known than the causes, but include reduced VO two

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Speaker 1: max and potentially reduced performance. Okay, we got that, So

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Speaker 1: what can we do? You can do what so many

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Speaker 1: triathletes have done. Runners down in that pain cave I've

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Speaker 1: talked about many of you know of that I say,

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Speaker 1: aren't as painful as that used to be thanks to technology.

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Speaker 1: But what do you do? You have a fan and

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Speaker 1: you have your water bottles, and so is that going

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Speaker 1: to completely prevent cardiovascular drift? No? And again the causes,

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Speaker 1: it depends. But we're gonna do what we can. We

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Speaker 1: control what we can. And so when I'm doing an

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Speaker 1: iron Man, when I'm doing you know, a marathon, ultra

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Speaker 1: marathon especially, I'm trying to keep my body as cool

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Speaker 1: as possible. There's many different ways to do that, and

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Speaker 1: you know I've done podcast on that and we'll continue

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Speaker 1: to do them as well. And we need to hydrate,

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Speaker 1: you know, when that blood volume is affected negatively. Again,

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Speaker 1: don't want to get too deep into the science here

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Speaker 1: on the fit tip nor ever, but just enough we

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Speaker 1: need that heart and the muscles and the cooling to

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Speaker 1: be as efficient as possible and so when we're losing

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Speaker 1: fluid through sweat, that's going to affect it. And the

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Speaker 1: more we lose, the more it's going to potentially be affected.

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Speaker 1: We want to keep our body as cool as possible.

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Speaker 1: So many different ways to do that technology Now you

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Speaker 1: can pre cool cooling vests, so many cool things. Literally

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Speaker 1: to abuse that word, but a fan and I did

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Speaker 1: that show on fans and different types of cooling. But

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Speaker 1: we want to keep our body temperatures as cool as possible,

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Speaker 1: and we want to keep them as hydrated as possible.

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Speaker 1: And there you haven't. So now you know potentially sometimes

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Speaker 1: when you are exercising for longer durations and you're you've

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Speaker 1: got that speed set, you've got that you know incline,

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Speaker 1: everything is is remaining the same, Yet you watch that

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Speaker 1: heart rate go up slowly over time. Are you cooling

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Speaker 1: your body down as best as possible? And oftentimes if

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Speaker 1: you're you know outside, it's gonna be different. Can't necessarily

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Speaker 1: run with a fan, but there's other things you can do.

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Speaker 1: And are you hydrating? And there you have it. Such

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Speaker 1: a cool concept goes into that dehydration goes into how

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Speaker 1: the body cools itself down and that competing blood flow

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Speaker 1: issue that we experience. But this is what professional athletes

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Speaker 1: are dealing with right when they're competing and they're trying

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Speaker 1: to do those two things. They don't want that cardiovascular drift.

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Speaker 1: All right, Stay cool, stay hydrated. All right, thank you

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Speaker 1: so much for listening. As always, I know my voice

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Speaker 1: is a little off today. Oh my gosh, I don't

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Speaker 1: even want to get into that. Uh. If you want

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Speaker 1: to reach out, Tom h Fit is Instagram. Tom h

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Speaker 1: Fit is also in my Twitter account. Direct message me.

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Speaker 1: Love to hear from you, questions, comments. You can also

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Speaker 1: go to Fitness Disrupted dot com. Email me through that site.

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Speaker 1: Please follow the show, rate the show comment if you can.

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Speaker 1: My most recent book is The Micro Workout Plan. Great gift,

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Speaker 1: great for everybody. And thank you for listening. I love

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Speaker 1: what I do every single show. I get excited for

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Speaker 1: every single show, and my goal was to bring you

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Speaker 1: the best information and to distill it down as best

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Speaker 1: as possible and try not to bore you to death.

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Speaker 1: And I know I sometimes have long winded intros, forgive me,

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Speaker 1: but the goal was always the same. All right, thank

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Speaker 1: you for listening. Remember there are three things we all control.

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Speaker 1: How much we move, where, we put into our mouths

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Speaker 1: and our attitudes, and that is awesome. I am Tom Holland.

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Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is

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Speaker 1: a production of I heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.