When you exercise which body organ or muscle are you concentrating on? I am sure you will answer that it’s your bicep, waistline or abs. Nothing wrong we all concentrate on these parts mostly but interesting exercising is not only about getting beautiful or masculine. It’s actually about fitness and your inner health.
Heart takes an important position when we talk about fitness. We all know some of the most chronic and life threatening health problems are related to heart one way or the other. According to various researches it is found that the most risking factor for cardiovascular disease is the sedentary lifestyle. Yeah, an extra hour you spent in bed just to take a nap is costing you. Additionally the stress level is getting higher which adds another risk factor.
You don’t have to be a marathoner for keeping your heart healthy instead what Dr. Barry A. Franklin, PhD, William Beaumont Hospital in Royal Oak, Mich. suggests is, “Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart.” Therefore start exercising a little and you will see results easily.
Aerobic exercise and strength training are the two most recommended heart-friendly exercises which experts suggest. Here we will detail both for you.
Aerobic Exercises
There are many forms of aerobic exercises which include jogging, swimming and aerobic gym classes. However walking is one of the best which expert suggests. Walking is preferred because it is one exercise which can be done anywhere and without any need of special equipments.
There are many benefits of walking which range from endurance improvement to weight loss. It also helps in improving your cholesterol levels, which help in reducing diabetes risks.
You can start light with a 30 minutes exercising regime mostly involving moderate-intensive regime for 5 days a week. Else if you are involving vigorous activities then cut down the time for 20 minutes thrice a week. However it is strongly recommended that you should not start with rigorous exercises unless you are exercising for a couple of months. If you have any underlying heart problem then you need to seek expert advice before starting with any fitness regime.
It may be difficult for some of you to commit 30 minutes at first place. Not a problem, break it down and start exercising 10 minutes thrice a day like walk 10 minutes in morning, then have a after lunch stroll for 10 minutes and 10 minutes night walk.
After aerobic training, you should also include strength training in your regime.
Strength Training
For the improvement and strengthening of heart muscles this training is important. As we age our body starts accumulating fat which can be very risky for heart health. Strength training helps in controlling blood sugars which in turns reduces risk of heart disease. It also reduces blood pressure and burns body fat all of which helps in making heart healthier. Ideal strength training can include 8-12 reps of exercises for each muscle group. Do the exercises twice a week and as you get comfortable you can increase the reps.
With these training exercises it is also necessary that you take care of your diet and consume only heart-friendly food.
Mike Shiles is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn fat build muscle. He has written thousands of articles on exercise, nutrition and health.