Exercise for a Strong, Healthy Heart

If your goal is to strengthen your heart and reduce your risk of heart problems, exercise can have dramatic benefits, such as lowering your resting heart rate (RHR), cholesterol, and blood pressure.

You also don't need to exercise for hours a day to reap the benefits. A little movement can make a difference.

Things to know about exercises for a strong heart

If you want to lose fat or make big changes to your body, you will need to exercise more and push yourself a little harder. But to reap health benefits, here's what you need to know:

1.-Exercise type: Exercise tips generally refer to activities such as walking, jogging, cycling, swimming, or any rhythmic activity that increases your heart rate (preferably within your target heart rate zone).

Most people start out with a basic walking program, but you should choose things that you enjoy and can see doing on a regular basis.

2-Moderate intensity: Moderate intensity generally means that you are working between 60 and 70 percent of your maximum heart rate, or what would be a level of four to six on this scale of perceived exertion.

This does not mean that you only need to work at this level.

Applying a few high-intensity bursts throughout your workout is great for your heart (not to mention burning calories), and longer, slower workouts at a lower intensity also have great benefits. Incorporating a combination of intensities will keep things interesting and benefit your heart even more.

3-Amount of time: To improve overall cardiovascular health, the American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). An easy goal to remember is 30 minutes a day, five times a week.

You don't have to do it all at once; The benefits will also come if you break your workouts into two or three 10-15 minute segments a day.

Don't skip exercise just because you can't do 30 minutes. Any move is always better than nothing. Don't be afraid to get creative with your time or start small. Start where you are, not where you want to be.

4-Almost Every Day of the Week: Like the other elements of exercise, how often you exercise is up to you, what you can do, and what your schedule allows.

If you are a beginner, you can start with three days a week, with a rest day in between. More advanced athletes can do something every day of the week.

The more you exercise, the more you want to exercise, so again, start with what is good for you and work your way from there.

Getting Started

If you're not yet motivated to move, these tips can help you overcome the obstacles that stand in your way:

Get rid of excuses. A popular reason for skipping exercises is that we have other, more important things to do. Now that you know how long it takes and how much stronger your heart will get, you can finally put that excuse to rest.

Focus on health. Imagine that your heart pumps more blood with each beat, the oxygen runs through your body, all the energy that you are accumulating each time you move.

Visualizing all the positive things going on inside your body can help you stick to your exercise commitments.

Keep it simple. It's easy to get overwhelmed by all the exercise options, but as you can see from the recommendations, it doesn't take much to strengthen your heart.

Start with a simple and accessible activity and decide when, where and how you will integrate it each week. All you need to do is stick to that schedule and add more when you're ready.

Be flexible. If you can't do your workouts, consider other ways to be more active. Take extra shifts at the grocery store or mall, avoid escalators, or take the dog for a longer walk.

Every move is good for the heart, even if it's not a structured workout.

Enjoy Watching This Video About Fitness

Source: Noble Heart Hospital

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