The heart allows us to stay alive and represents the engine of the functioning of the human organic system. It is important to worry about it and keep it in its highest form to keep it performing throughout our lives.
We know that the risk of contracting certain heart diseases can be reduced by adopting a healthy lifestyle by reducing the sources of stress, by exercising regularly like walking and, above all, by banning smoking and excessive consumption of alcohol.
Physical activity, through the solicitation of the cardiovascular system, allows developing the latter by acting on it in different ways.
Through this article, we will see how the practice of exercising can affect our heart health and how beneficial it is for everyday life to prevent cardiovascular disease and enjoy life in good conditions.
Benefits of Heart Exercises
Improves Cardiovascular Function
When you train regularly, your heart is a muscle that grows, develops, its walls thicken, and it becomes more powerful overall.
The volume of ejected blood (stroke volume) is significantly greater than before you started your training program.
Another great benefit of exercising is it prevents diseases. Any type of exercise helps avoid cardiovascular disease. It also helps in preventing high cholesterol, hypertension, diabetes. It also strengthens the heart and lungs.
Control the Weight
A workout makes the heart system work regularly and burns a lot of calories. Cardio training can help you lose weight or stabilize your ideal weight if you practice it in addition to a balanced and healthy diet. Both weight and the balanced diet play a crucial role in keeping the heart healthy.
Consult your doctor or personal trainer to understand your needs better.
Use Your Heart Rate to Improve Your Performance
When you are in physical exertion, your heart rate increases (number of beats per minute).
From that moment, it is advisable to train at paces peculiar to each one to optimize the development of the cardiac system.
To do this, in the sports environment, we are talking about training intensity zones. These areas correspond to heart rate percentages.
And, depending on the result you want to get, it is more interesting to train in one area than in another.
Improves Cardiovascular Endurance
The cardiovascular endurance is the heart’s ability to provide oxygen to the body muscles while performing any physical activity for a long period. This is the most important aspect of fitness. In short, it means how powerful your heart is, which can potentially add years to your life. The heart is the most important muscle of the human body, and if it is kept healthy, then you can avoid many health problems.
Another reason why cardiovascular endurance is important is that your heart controls the flow of oxygen to all your muscles.
This allows us to have direct control over the health of one of the most important organs of our body. But keep in mind that other factors affect heart health, such as cholesterol and blood pressure. Eating well and playing sports will ensure that your heart becomes (and stays) healthy throughout your life.
The Best Exercises to Keep Your Heart Healthy
It is not enough to know the best exercises to improve your cardiovascular system, or even to do it from time to time: you must also be diligent. For good results, you should train about 30 minutes three times a week. You must also be breathless enough to have trouble talking during training.
Here are few of the exercises that will help in keeping the heart healthy.
Walking and Running
Walking and running are forms of cardio exercise, which, when done weekly, improve your cardiovascular endurance.
Start your walking or running program gradually. Starting with just 10 to 15 minutes of exercise per session can benefit you a lot.
When you begin to feel that running or walking becomes easy, increase the training time by five minutes each week until you can train consistently for 30 to 45 minutes per session.
Continue to improve your cardiovascular function by walking or running faster and further during subsequent workouts.
Swimming and Cycling
Swimming at the pool and cycling requires a constant aerobic effort that enhances the power of your heart and lungs.
Getting on a road bike and swimming freestyle burns a similar number of calories. Expand the muscles of your legs and challenge yourself by riding the hills on a road bike. When swimming, alternate your arm movements every four turns to work on different muscle groups as you build your aerobic endurance.
You can make your cardiovascular endurance even better by staying at home, using stairs, a mini-trampoline or a DVD. Go up and down the steps of your stairs for 10-minute sessions to strengthen your cardiovascular strength.
Make jumps, twists, and kicks on a mini-trampoline for 10-minute sessions. Having alternatives to exercise in the gym or outdoors can help you train at least three times a week when you are unable to leave home.
As aerobics aims for the proper functioning of the cardiovascular system, this is one of the best exercises to strengthen your cardio. Thus, aerobic dance, step, and kickboxing are great ways to get in shape. You can also do a series of exercises at home, such as a jumping jack or crosswalk (bring the left elbow to the right knee, and vice versa).
Just as accessible as walking, jumping rope is easily practiced at home and helps in burning many calories. And it’s good for the heart! Indeed, the regular practice of jump rope reduces the risk of cardiovascular disease.
Balanced nutrition, regular physical activity, moderate alcohol consumption, abstinence from smoking, and proper stress management are all good behaviors to keep your heart healthy.
Contact your doctor or cardiologist if you have questions or doubts about your condition and also for the exercises your body needs.