Exercise plays a vital role in improving heart health. It modifies, eliminates, or helps control the risk factors of cardiovascular diseases. It can reduce the risk of sudden heart attack or other cardiac events that could possibly be life-threatening.
Engagement in a good fitness routine will help you get rid of any unfavorable habits and may also prevent you from picking up any new ones. Physical activity has numerous positive effects on the heart. Read on to learn more about the benefits of different types of exercise and how you can start and stick to a heart-healthy routine.
Aerobic exercise is also known as cardio or cardiovascular exercise. The names say it all. Aerobic means involving oxygen, and cardiovascular means affecting the heart and blood vessels.
Aerobic exercise involves the rhythmic and repetitive movement of the largest muscles of the body. This form of exercise lowers resting heart rate and blood pressure while improving lung function. It also boosts the pumping ability of your heart.
Regular aerobic exercise will enhance your ability to perform your daily activities; you won’t be getting breathless or tired as easily. It can also help you maintain a healthy weight, lower the level of LDL (low-density lipoprotein) or bad cholesterol, and increase the level of HDL (high-density lipoprotein) or good cholesterol.
As an adult, you need 75 minutes of vigorous aerobic exercise or 150 minutes of moderately intense aerobic activity every week. There are plenty of easy ways to incorporate aerobic exercise into your routine such as brisk walking, jumping rope, cycling, running, and swimming. Many forms of aerobic exercise require no equipment at all. Get creative and make your aerobic workout fun and engaging. This will boost your commitment and motivation.
Strength training (also known as resistance training) builds muscles that support heart function and helps manage weight. You need to strength train twice a week at least for improvement in heart health and overall well-being. You have the option of using free weights, resistance bands, weight machines, or simply your body weight. Excess abdominal fat can increase the risk of cardiovascular diseases. Strength training helps develop lean muscles and has a positive impact on body composition. Strength training may be even more effective than aerobic exercise for reducing the risk of heart disease. For maximum benefit, include aerobic exercises and strength training in your fitness routine. You can increase the effectiveness of your workouts with the best muscle-building supplements.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by recovery periods. It is about maximum exertion in a short period. This form of exercise is great for those who don’t usually have much time to dedicate to workouts. HIIT helps you make the most of limited exercise time. HIIT provides cardio and calorie-burning benefits. You’ll be working out faster and smarter, not harder. Professionally tailored HIIT workouts are used in cardiac rehabilitation programs.
Flexibility and Balance
Flexibility and balance exercises such as stretching and yoga improve mobility and reduce stress on the heart. These exercises contribute to your musculoskeletal health, keeping you agile and free from muscle aches and joint issues. Such exercises will also help you maintain stability and prevent falls and injuries that could potentially affect your ability to exercise. This is how these exercises facilitate participation in other activities that are more conducive to your heart health.
Putting All of This Together
Working with a certified personal trainer or lifestyle coach will ensure that you perform the exercises safely maintaining correct form and posture. A trainer can tell you whether your movements are proper, and which exercises can help you meet your specific goals.
Only a professional can help you develop a suitable customized plan for long-term success, taking into consideration your fitness level and existing medical conditions.
Incorporating a variety of exercises into your weekly routine with the guidance of a fitness professional is proven to reduce risks for heart attack, stroke, and other cardiovascular issues. Proper exercise training keeps the heart strong and healthy for life.