Key Takeaways:
1. Holistic Approach: Heart health exercises should include aerobic, resistance, and flexibility workouts for optimal cardiovascular health.
2. Aerobic Exercises: Walking, running, cycling, and swimming are examples of aerobic exercises that help strengthen the heart, improve circulation, and boost mood.
3. Resistance Training: Squats, deadlifts, bench press, and pull-ups are examples of resistance exercises that enhance muscle strength, endurance, and cardiac health.
4. Flexibility and Balance Workouts: Toe touches, quad stretches, and yoga poses improve flexibility, balance, and reduce the risk of injuries.
5. Consistency is Key: Regular exercise, coupled with gradual progression, is essential for achieving and maintaining heart health goals.
A new year is a fresh start! It is a great time to set goals and create a plan. Exercising is one of the most common New Year's resolutions. But just any exercise isn't enough. In today's busy world, being smart about our workouts is crucial. You must do the right heart exercises to achieve the best cardiovascular health.
Exercise for heart health should be holistic. It should include aerobic exercise to strengthen your heart, resistance training to build strength, and stretching and flexibility exercises to improve blood flow and circulation.
It is best to be holistic with your workouts for heart health. Your exercise routine should incorporate more than just one type of exercise. Hence, let us dive deep into some cardio exercises to determine your fitting exercise routine.
The American College of Sports Medicine describes aerobic exercise as any activity involving large muscle groups that can be sustained continuously and follows a rhythmic pattern. In simpler terms, aerobic exercises make your heart and lungs work and use oxygen to generate energy.
The American Heart Association prescribes 150 mins of moderate-intensity or 75 mins of vigorous exercise weekly. It is equivalent to 30 minutes of walking five days a week or 15 minutes of jogging five days a week.
Also read: Your Complete Guide To Cardio Exercises
Resistance, strength, or weight training involves using resistance to make your muscles work harder. It aims to enhance muscle strength, anaerobic endurance, and the size of skeletal muscles.
The underlying principle is that when your muscles encounter resistance, they respond by becoming stronger. Regular and consistent resistance training leads to muscle strength improvement.
The American Heart Association says you should perform resistance training at least 2 times a week on two non-consecutive days. You can perform more for added benefit.
As the name suggests, these exercises will strengthen your body to improve flexibility and balance. While these exercises may not directly enhance endurance or strength, fostering flexibility grants increased freedom of movement during various exercises and everyday activities.
It is advisable to perform flexibility exercises when your muscles are already warmed up. It allows for a better range of motion without encountering tightness or pain.
The American Heart Association recommends engaging in each stretching routine 3 to 5 times per session is advisable.
Perform the stretches at a pace that suits your comfort level. If you are new to stretching, maintain each stretch for approximately 10 seconds. With regular practice, the flexibility of your muscles will improve, allowing you to stretch for 30 seconds over time comfortably.
Starting a fitness journey in the new year is praiseworthy. Optimizing your routine with the best exercises for the heart can significantly impact your cardiovascular health. To achieve the best heart health, incorporate aerobic exercises to fortify your heart, resistance training to enhance strength, and flexibility and balance exercises for improved circulation and injury prevention. Remember, the key lies in consistency and gradual progression.
Consider incorporating the Aware Health Rewards app into your routine for personalized guidance and seamless tracking. It's the perfect companion to monitor your activity, set achievable goals, and motivate yourself toward a healthier, stronger you. Let technology be your ally in this empowering journey. Download the app today and make every heartbeat count.
Your next read: Understanding Heart Attacks in Gym and Recognizing Alarming Signs After Exercise.
About the author:
Lucky Mehtani, B. Pharm, merges his healthcare expertise with a passion for writing to enhance India's heart health. Through insightful blogs, he provides well-researched information on managing Diabetes, Hypertension, and High Cholesterol, aiming to prevent heart attacks and strokes.
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