By Gabe Sanders PhD, NSCA-CSCS
Research shows that many African American men and women may have more complications with vascular function and may have thicker carotid artery walls than their Caucasian counterparts. The genetic difference in vascular function and structure maybe why African Americans have a greater chance of developing some form of heart disease.
However, there is good news. Researchers that specifically studied eight weeks of moderate-to-high intensity exercise with an African American group; found that aerobic exercise could improve vascular function and structure in African American men and women compared to their Caucasian peers.
African Americans engaged in aerobic exercise found improved vascular function
In the study, African Americans and Caucasians engaged in moderate-to-high intensity aerobic exercise. The authors found that after eight weeks of aerobic training, African Americans significantly decreased the thickness of their carotid artery wall.
In addition to this study, more research is showing that aerobic exercise, and even high intensity interval exercise, can also significantly improve vascular function. An important finding is that it may take more than eight weeks. A large review of the literature suggests that it may take up to 12-16 weeks before vascular function is improved.
Keep in mind, 2-4 months of consistent exercise on a three day per week basis can improve both your vascular function and carotid artery wall thickness. These findings are even more promising for African Americans, as this type of exercise can significantly improve your health.
High Intensity Interval Training (HIIT)
To engage in high intensity interval exercise training, try working up to four different, higher intensity intervals for 4 minute (4 bouts of exercise x 4 minutes). While research suggests to increase your heart rate up to 95% for high intensity exercise, that may not be safest guideline for most people.
A safe and effective guideline is to exercise for 4-minute sessions at a faster pace than usual, then walk or participate in a light activity for 4 minutes to recover, and then go again for another 4 minutes. Work your way up to four, 4-minute session.
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Ranadive SM, Yan H, Lane AD, et al. Aerobic Exercise Training and Arterial Changes in African Americans versus Caucasians. Medicine and Science in Sports and Exercise. 2015. 48(1):90-97.
Ramos JS, Dalleck LC, Tjonne AE, et al. The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis. Sports Medicine. 2015. 45(5): 679-692