Table of contents:
- Types of exercise to strengthen the heart
- 1. Interval training
- 2. Total body workout aka sports that move the whole body
- 3. Weight training
- 4.Core exercises (core) and yoga
- How often should you exercise?
- What needs to be considered when exercising
Your heart is responsible for delivering blood to all tissues and organs. With each beat, the heart pumps out oxygenated blood to the circulatory system. The stronger your heart is, the better it will do its responsibilities, and consistent exercise will have a positive effect on the strength of your heart. The strength of the heart is indicated by the stroke volume itself, which is how much blood your heart is able to pump out. If your heart is stronger, it can provide adequate amounts of blood to your tissues and organs without having to pump frequently. As a result, those with a strong heart will have a lower resting heart rate.
Your heart will get stronger and healthier if you exercise. In fact, WebMD states that people who don't exercise have a twofold higher risk of developing heart disease than people who exercise. Therefore, let's look at some types of exercise that can strengthen your heart, in the following!
Types of exercise to strengthen the heart
1. Interval training
This is an unrivaled exercise for preventing heart disease, diabetes, losing weight and improving fitness. You can combine high-intensity training with longer periods of active recovery. For example, you can walk at a normal pace for 3 minutes and step faster for 1 minute. By raising and lowering your heart rate, you can improve blood vessel function, burn calories, and make your body more efficient at ridding the body of sugar and fat from the blood.
2. Total body workout aka sports that move the whole body
The more muscles involved in an activity, the harder your heart has to work to keep up with it, so the body will become strong on its own. Sports such as rowing, swimming, cross-country skiing, and others you can use to strengthen the heart. Add some interval training to make your workout even more ideal.
3. Weight training
This is actually another form of interval training, as it will raise your heart during the reps and lower it during the alternation of sets. By efficiently handling all the demands placed on the heart, strong muscles will ease the overall burden on the heart. Therefore, use free weights that can engage a lot of your muscles and core and build a balance.
4.Core exercises (core) and yoga
Core exercises like Pilates can strengthen your core by increasing flexibility and balance. Yoga can also lower blood pressure, make blood vessels more elastic and also promote heart health. Therefore, yoga can also strengthen your core.
How often should you exercise?
At the very least, you should be active, at least 30 minutes of moderate intensity, 5 days a week. If you are just starting out, you can take it slowly. Over time, you can make your practice more challenging and longer. Do it gradually so that the body can adjust.
When you exercise, do it at a slow pace a few minutes at the beginning and at the end of your workout. That way, you are indirectly warming up and cooling down every time you work out. You don't have to do the exact same thing every time. It will be more fun if you change that.
What needs to be considered when exercising
You will probably be able to exercise without problems if your doctor says you can, and provided you pay attention to your condition while you are exercising. Stop immediately and seek medical help if you feel pain or pressure in your chest and upper body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heartbeat, feel dizzy, or are very tired.
It's normal for your muscles to be a little sore for a day or two after training when you're just starting out. The pain will fade as your body gets used to the exercises. You may be surprised to find that you feel good after exercising.
