How to increase stroke volume of heart

To increase the stroke volume of your heart, which refers to the amount of blood ejected by each heartbeat, you should focus on specific types of exercise. Here are the key methods:

1. Regular Aerobic Exercise: Engaging in regular, long-duration aerobic exercise can help. As your body demands more oxygen during these exercises, your heart adapts by increasing its stroke volume to pump more blood per beat. This typically includes activities like running, cycling, and swimming, which enhance the capability of your heart to deliver more fuel (glucose and oxygen) to your muscles and brain. Over time, this not only improves your overall endurance but also your cognitive functions 1.

2. High-Intensity Interval Training (HIIT): In addition to steady-state aerobic workouts, HIIT can be highly effective. This involves short bursts of intense exercise followed by rest periods. Though intense, these workouts lead to significant improvements in the strength and efficiency of the heart's muscle, thereby increasing its stroke volume. As the muscle strengthens, the heart can pump more blood per stroke, which also reduces the resting heart rate over time 1.

3. Consistency and Progressive Overload: Regular and progressively challenging workouts are key. As the body adapts to the stress of repeated heart muscle loading during intense exercises, the overall strength and efficiency of the heart improve, increasing the stroke volume.

4. Understanding Resting Heart Rate: It is also crucial to monitor your resting heart rate as it is often reduced with increased stroke volume due to more efficient heart function, as described by both Andrew Huberman and Andy Galpin 2. This adaptation allows your heart to pump more blood with fewer beats, demonstrating enhanced cardiovascular efficiency.

These methods not only increase the stroke volume but also contribute to overall cardiovascular health and physical fitness, allowing you to perform activities with more ease.