As soon as one considers the advantages of working out, weight loss and getting “ripped” may come to mind; however, another, more significant benefit should come to mind: maintaining a healthy heart.
Your heart is an indispensable muscle, so it deserves some special consideration too. So let’s investigate some activities to keep it strong and reduce risk for cardiovascular disease and stroke.
Aerobics
Aerobic activities (commonly referred to as cardio) are designed to raise your heart rate and make you sweat. Aerobics help improve circulation while simultaneously lowering blood pressure; in case of diabetes they can even assist in managing glucose levels more effectively.
The Centers for Disease Control and Prevention (CDC) advises adults to participate in two hours and 30 minutes of moderate-intensity aerobic activity every week at timespan of minutes or more – for instance: walking, bicycling and cycling as examples.
- taking a brisk walk
- biking on level territory
- taking a comfortable swim
- gardening
- moving
If you’re short on time but eager to work out, one hour and 15 minutes of vigorous-power aerobic activity could fulfill CDC requirements. These strenuous workouts are intended to get your heart racing and increase breathing hard; some examples include:
- running
- biking 10 mph or quicker
- swimming laps
- playing soccer
- hiking uphill
Running, bicycling at 10mph or quicker, swimming laps, playing soccer and hiking uphill are all examples of aerobic exercises you may wish to try during the week if that suits you best. As a rule of thumb, one minute of vigorous-power practice equals about two minutes of moderate-force aerobics practice.
Be wary of pushing yourself too hard when walking. It is perfectly acceptable if your goal is to meet weekly aerobics requirements by walking, which provides low-impact yet equally beneficial exercises without overexerting yourself. Walking can offer all of these health benefits without overextending yourself physically.
Strength Training
Strength training (sometimes known as obstruction training) can be an extremely helpful method of strengthening heart health. When combined with aerobics, strength training helps raise good cholesterol while decreasing bad cholesterol, potentially decreasing your risk for a heart attack or stroke.
Both the Centers for Disease Control and Prevention and American Heart Association recommend engaging in strength training at least two times each week on nonconsecutive days.
Ideal strength training sessions should focus on working the major muscle groups: arms, legs, hips, chest, shoulders, abs and back. Although this may sound intimidating at first, strength training exercise sessions do not involve weightlifting or extreme workout routines like you see on TV – for instance; strength training exercises include:
- lifting free weights
- utilizing opposition bands
- doing pushups
- doing situps
- doing squats
Strength training activities should be performed in sets; each set should include 8 to 12 repetitions until it becomes difficult to continue without assistance.
Adaptability
Adaptability Its While they may not directly have an effect on heart health, adaptability and stretching activities can add much-needed flexibility and balance to any workout program. Exercise such as yoga, judo and Pilates not only work on adaptability and equilibrium but can reduce cramps, joint throbs and muscle soreness while working out.
Adaptability training makes it easier to do proactive tasks essential for maintaining heart health. Furthermore, its convenience makes this form of exercise accessible anytime or anyplace: prepping before workouts, taking hot yoga classes or simply stretching in your lounge are all ways that further developing adaptability can support heart wellbeing.
For more information about how you can keep your heart healthy, consult with a physician.
