Science

Cardiovascular Fitness: Simple Exercises to Improve Heart Health

The best cardio workout for a healthy heart

The best cardio workout for a healthy heart

My patients often ask me, “What is the best type of exercise for heart health?” » Here’s what I tell them: I don’t care what exercise you do, as long as you do something!

There is no “silver bullet” for exercise. There is no “one way” to do this. For example, I do cross-training. I can work out in the gym for 30 minutes total, but I use three different machines for 10 minutes each to change it up and make the exercise more interesting for me.

You don’t have to use the same exercise strategy as me to get the heart health benefits of cardio. The most important thing is to exercise regularly. To make it easier, you can include it in your daily routine.

We all have a daily routine of personal hygiene: brush our teeth, shower, etc. Exercise should be on this list. A lifelong commitment to regular cardio exercise can preserve the function of your heart and keep it “young” throughout your life.

Regular cardio exercise for a healthy heart

Regular cardio exercise for a healthy heart

I recommend exercising at least four to five days a week. One of the main elements of this program is to vary the types and intensity of the exercises you do on different days. By varying your exercise routine regularly, you will work different muscles and reduce the risk of overuse injuries. You can also avoid the trap of doing the same thing over and over until you wear it out and stop completely.

I recommend doing moderate intensity exercise two or three days a week for at least 30 minutes. You should be sweating and short of breath during a good exercise of moderate intensity, but still be able to hold a conversation.

Participate in longer activity—at least an hour or more—one day a week as part of your exercise routine. This can be a high-intensity activity like a Zumba class or a low-intensity activity like a long bike ride or a round of golf. The activity itself doesn’t matter as long as you enjoy doing it and it keeps you moving for a while.

If you count, I covered three days of training. The fourth day (and day five if you’re up for a challenge) should include a high-intensity workout. High-intensity exercise stimulates different muscles and different responses from the heart and blood vessels than low-intensity exercise.

A type of high-intensity training that I personally like involves training as hard as possible for a short period of time, resting briefly, and then training as hard as possible again for another short period (also called interval training ‘high intensity, or HIIT). ). There are many types of HIIT. Personally, I like 4×4. This is an exercise routine used by the Norwegian ski team, which involves exercising as hard as possible for four minutes, followed by three minutes of recovery, for a total of four cycles.

In addition to cardio, strength training one or two days a week is good for your heart and overall health. Strength training strengthens your muscles and can also improve bone strength and metabolism, which can help you avoid diabetes and other diseases.دIt is important to note that strength training also comes in many forms and does not have to be just about “lifting weights” in a gym. 

Pilates, bodyweight calisthenics (for example, crossfit if you like), even strength yoga or tai chi can build strength and balance and are great additions to a training program. The order of days in which you do your moderate-intensity, high-intensity, long-duration, and strength training exercises does not matter. 

You can leave room for HIIT and strength training to give your muscles a day to recover, avoid injury, and get the most out of your training time. Weekends or days off can be a good time to make your workouts longer.

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English language test level 10

English language test level 10

1 / 20

 Isaac is a .......... He works for the city and puts out fires. He rides in a large truck that has long water hoses and other important equipment so he can extinguish fires.

2 / 20

Robert is a .......... He picks people up in his car and drives them to various places. He works in a busy city and he gets paid by running a meter in his car.

3 / 20

 Mike is a .......... He works in a school and cleans up after the students. He makes sure that all of the classrooms, hallways and desks are clean for the students and teachers each day. Sometimes, he

4 / 20

 My uncle is a .......... He delivers mail to people everyday. He works for the government and gets a lot of exercise because he walks to individual mailboxes on his daily route.

5 / 20

Keith is a .......... He is an enlisted member of the armed forces and he serves and protects his country under the command of a sergeant.

6 / 20

 Henry cuts men's hair at the small shop that he owns. He is a ......... and has had some regular customers for years.

7 / 20

 Pedestrians should walk on ......... whenever possible. This is better and safer than walking on the busy roadways.

8 / 20

 Some cities allow big signs to be put on the side of the road for advertising purposes. These are called bill ..........

9 / 20

 Josephine is a bank .......... She works in a bank and she is usually the first person customers see when they walk through the door. She helps people with deposits, withdrawals and other daily bankin

10 / 20

My uncle is a train .......... He is the supervisor and rides at the back of the train. He is there to ensure that the train runs properly and on time.

11 / 20

Dave is a ......... person. He delivers packages to businesses in the downtown area everyday. Sometimes, I see him riding on his bike as he tries to get his packages delivered in a timely manner.

12 / 20

 Randy is a .......... He drives a very large truck and transports many products from state to state. The vehicles he uses are also called semi or long-haul trucks.

13 / 20

 He took the ......... streets rather than the busy highway because he felt safer on the streets that go throughout the city. Highways and freeways are very busy and the cars drive at high speeds on th

14 / 20

Sarah is a .......... She handles all of the correspondence for the manager in her office. She is also responsible for the filing and meeting arrangements as well as other clerical duties such as answ

15 / 20

 He briefly got lost but the street ......... helped him find his way again.

16 / 20

Mike decided to ride his bicycle so he went to the park by ..........

17 / 20

James is a .......... He treats patients who have mental illnesses and disorders. Sometimes, he prescribes medication in order to help them cope with their emotional and mental difficulties.

18 / 20

 Krista is a professional .......... She mainly works for the ballet company in her city. She takes part in beautiful performances twice a year and also teaches ballet to young girls on a weekly basis.

19 / 20

 Both America and Canada have extensive ......... systems that allow drivers to travel long distances at relatively high speeds.

20 / 20

My friend is a school ......... driver. She picks up children on her daily route. She drives them to school safely in the morning and then she picks them up again in the afternoon once they've fini

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