Science

Cardiovascular Fitness: Simple Exercises to Improve Heart Health

“Cardiovascular Fitness: Simple Exercises to Improve Heart Health”

3 Kinds of Exercise That Boost Heart Health

Physical activity is an important step towards good heart health. It is one of the most effective tools to strengthen the heart muscle, control your weight and prevent damage to the arteries caused by high cholesterol, blood sugar and high blood pressure that can lead to a heart attack or heart attack.

It is also true that different types of exercise are necessary to ensure complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Kerry J. Stewart, an exercise physiologist at Johns Hopkins.

“Even if flexibility does not contribute directly to heart health, it is still important because it provides a good basis for doing aerobic and strength exercises more effectively.”

Here’s how different types of exercise can benefit you

Aerobic Exercise

Aerobic Exercise

Effects: Aerobic exercise improves circulation, which leads to blood pressure and heart rate, says Stewart. In addition, it increases your overall aerobic capacity, as measured by a treadmill test, for example, and improves your cardiac output (the way your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood sugar levels.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: brisk walking, jogging, swimming, cycling, tennis and skipping rope. Aerobic exercise that stimulates the heart is what doctors have in mind when they recommend at least 150 minutes a week of moderate activity.

Resistance Training (Strength Work)

Resistance Training

Effects: Resistance training has a more specific effect on body composition, says Stewart. For people who have a lot of body fat (including a large belly, which is a risk factor for heart disease), it can help reduce fat and build lean muscle mass. Research shows that a combination of aerobic exercise and resistance work can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two non-consecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Training with free weights (such as dumbbells, barbells), on weight machines, with resistance bands or through body resistance exercises such as push-ups, squats and pull-ups.

Stretching, Flexibility and Balance

Stretching, Flexibility and Balance

Its benefits: Flexibility exercises, such as stretching, do not contribute directly to the health of the heart. They are beneficial for musculoskeletal health, keeping you flexible and free from joint pain, cramps and other muscle problems. This flexibility is essential to being able to sustain aerobic exercise and resistance training, says Stewart.

“If you have a good musculoskeletal base, it allows you to do exercises that help your heart,” he says. As an added bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other types of exercise. How much: Every day, before and after other exercises.

Examples: Your doctor can recommend basic stretches that you can do at home, or you can find DVDs or YouTube videos to follow (also check with your doctor if you are concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are offered in many communities.

What is the best exercise for weight loss?

Both aerobics and strength training burn calories and help improve your basal metabolism. The more muscle mass you build, the more calories you burn, says Kerry J. Stewart, an exercise physiologist at Johns Hopkins. “Combined with diet, this is what leads to weight loss,” he says.

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