One of the biggest risks to heart health besides obesity and smoking is being inactive. All those who have sedentary lifestyle may suffering from weak muscles, weight gain, and a weak heart. Regular exercises for heart health can improve blood circulation, strengthen your heart, increase your energy levels, and lower your blood pressure. Aside from losing weight, you will also reduce stress, and will have much stronger muscles and bones. Regular exercises also ensure a sound sleep.
All those who have been inactive for years should consult their doctors for complete body checkup to rule out various ailments including heart disease. Once your doctor gives a go ahead, you can begin exercises for heart health that includes aerobic cardio workouts, stretching, and various strength building exercises.
Aerobic cardio workouts are best for all muscle groups. Sessions lasting 25-40 minutes a day, 4 to 5 times a week can cause your body to increase oxygen use, improve lung activity, and strengthen lungs and heart. Some of the aerobic exercises for healthy heart includes jogging, step aerobics, swimming, walking, and bicycling.
A effective aerobic workout can also be done on treadmills, rowing machines, elliptical machines and stationery bikes. However, beginners should work up steadily and should not push themselves. Instead, they should do these exercises according to their fitness level. You should try to work up at about 60-70 % of your maximum endurance until you see significant improvement in your fitness levels. Aerobic exercises are best exercises for heart health and can burn excess body fat within a short time.
You can do step aerobics on a special step that allows uses to step up, down and sideways. Aside from being one of the best exercises for heart health, it also tones up the lower areas of your body. Walking is also a simple exercise that you can do on consistent basis. You won't need any special equipment, and you should start with a 30 minutes walk three times a week and then subsequently increase it to six times a week for 40 minutes.
Stretching is also one of the best exercises for heart health. These exercises are best even for those who suffer from arthritis, because they not only reduce pain, but also increase flexibility. You should stretch for about 15 minutes with your legs, your trunk and then your arms. Stretch each of your muscle groups right from your head to toe to get the desired results. Stretching exercises also help in preparing your muscles for exercises and reduce any risk of muscle strain.
In strength training exercises, only one group of muscles or one muscle is used by repeated relaxing or contracting the muscles. With these exercises for heart health, you can also increase your muscle mass and reduce body fat. If you are new to these exercises, you should begin with light weights and isometric exercises. Aside from these, various functional exercises, such as lunges, squats, crunches, and pushups are best for people with all fitness levels. Beginners should preferably join a gym as they can benefit from the expertise of personal trainer who can advice the on most effective ways to strength train without injuring yourself.
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