Yes, if we engage in regular exercise, we trigger chemicals and cellular responses that grow new blood vessels in our skeletal muscles, brain tissues, bones and other tissues.
This process is referred to as either angiogenesis or neovascularization.
Capillaries are the smallest blood vessels in the body. They are so small they only fit a single red blood cell. They are about 5-10 micro meters wide (μm). To put this in perspective, one of your hairs is about 10 times wider than a capillary.
Capillaries bring oxygen to tissues and remove CO2 as well. Further, all nutrients (vitamins, fats, sugars, proteins) are delivered to our cells via the capillary network. Like spider webs, capillaries in our skeletal muscle system wrap themselves around our muscles fibers and bring oxygen and nutrients and then whisk away waste products and lactic acid. Obviously, the more capillaries we have, the faster these molecular exchanges will occur.
Whether it is resistance training or endurance workouts, exercise triggers the muscle cells to release a cascade of chemicals (e.g.: Vascular Endothelial Growth Factor (VEGF), Fibroblast Growth Factors (FGFs), Angiopoietin 1, etc) that literally grow new capillary branches into our skeletal and cardiac muscles as well as our brain tissues and even bones. This is extremely beneficial for many reasons:
- Physical and mental stamina and performance increase
- Diabetic patients experience a higher rate of blood sugar being stored in muscle tissues and whisked away from the blood stream
- Bone density increases
- Brain stimulation and preservation of neurons to prevent dementia
Although we all intuitively know that exercise helps our bodies and brains, it is good to know the minute details such as neovascularization processes. I encourage you all to undergo endurance and resistance training exercises at least 4 times per week.
HOW MUCH DO I HAVE TO EXERCISE TO TRIGGER NEW BLOOD VESSELS
- it takes 6 to 8 weeks of at least 4 exercise sessions per week to trigger an increase in your capillary vessels
- the intensity should be at least moderate, but the more intense the better
You will grow capillaries and reap all of the benefits of increased blood flow to key body parts.
Now, go and do it!
– Dr Parenteau
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1. Ross, M., Kargl, C.K., Ferguson, R. et al. Exercise-induced skeletal muscle angiogenesis: impact of age, sex, angiocrines and cellular mediators. Eur J Appl Physiol 123, 1415–1432 (2023). https://doi.org/10.1007/s00421-022-05128
2. Xian Wu Cheng, MD, PhD, Masafumi Kuzuya, MD, PhD, Weon Kim, MD, PhD, Haizhen Song, MD, Lina Hu, MD, Aiko Inoue, MS, Kae Nakamura, PhD, and Toyoaki Murohara, MD. American Heart Association Journals: Exercise Training Stimulates Ischemia-Induced Neovascularization via Phosphatidylinositol 3-Kinase/Akt-Dependent Hypoxia-Induced Factor-1α Reactivation in Mice of Advanced Age. Circulation: Volume 122, Number 7 https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.109.909218#con1