5 exercises for heart health
Leading an active life is the key to keep your heart healthy. Though you can live an active life by many ways throughout the day, the best way is to exercise regularly. A fast walk for just 30 minutes a day can make a huge difference. Physical exercise along with a healthy eating regimen and shunning bad habits like smoking and excessive alcohol intake can improve your heart health by reducing the chance of heart disease. Regular exercise also helps you to burn calories and lower blood pressure, among others.
Following are 5 important exercises that you can do every day in order to have a healthy heart:
Running is definitely a good way to keep your body fit, but planning your running intervals and the intensity can push your cardiovascular fitness to another level. Whether its hills or sprints, running at a stretch for 10 seconds is good enough. Four 10-second running intervals in a workout are good to start with, while your ultimate aim should be to work towards 10 such intervals. In your workout, you should complete the intervals first when you’ve full energy for them. Remember that it’ll exhaust some of the carbohydrate or glycogen accumulated in your muscles, thus allowing you to utilize the stored fat more easily.
Swimming keeps your heart and lungs healthy. It’s interesting to note that lane swimming is more beneficial than leisure swimming. You should start with 8-12 lengths of a pool for different types of swimming strokes, and distribute them among different days. For example, you may opt for breast stroke and back crawl one day and then legs and front crawl another day. You may even include fist freestyle, which is known to give your fitness level a boost for sure.
To steer clear of heart disease, you should concentrate on weight training. Apart from building muscle mass and burning your fat, weight training improves both your heart health and bone health. Though weight training can be of various types, using your body weight is extremely beneficial. You can even opt for resistance training (like lifting weights) to ensure a healthy heart.
According to a study conducted by the British Medical Association, regular cycling can significantly decrease the chance of having coronary heart disease. According to the findings, if you can cover 32 kilometers a week by cycling, your chances of developing heart disease will be reduced by 50%. While cycling, you use the large leg muscle groups to raise your heart rate, which in turn significantly helps to improve your cardiovascular fitness. What’s more, cycling helps to burn calories and improve mental health as well.
Though any movement is good for your heart, circuit training is one of the best exercises that can improve cardiovascular fitness. Circuit training makes your blood pump harder, which in turn improves the elasticity of arterial wall by stretching the arteries. In order to get the optimum result, you should take minimal rest periods to recover and alternate between lower and upper body exercises.
Use these exercises to enjoy a healthy heart in 2016 and beyond.
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