BNews—HEALTH— Various types of exercise are beneficial for maintaining overall fitness. However, the type of aerobic and resistance exercise is the most good for heart health. The thing that needs to be underlined is that exercise needs to be done regularly to get optimal results.
Regular exercise can strengthen the heart. This physical activity can lower the risk of heart disease, heart attack, and cardiovascular-related death. Here is a selection of types of exercise for heart health:
1. Aerobics
Aerobic exercise is also known as cardio. This type of exercise is designed to increase the heart rate and make the body sweat. Aerobics helps improve circulation and lower blood pressure. For people with diabetes, this exercise can help control blood sugar levels.
The Centers for Disease Control and Prevention (CDC) in the United States recommends that every adult should get at least 2.5 hours of moderate-intensity aerobic exercise a week, at intervals of 10 minutes or more. Some examples of moderate-intensity aerobic exercise are:
- Brisk.
- Cycling on flat terrain.
- Relax swimming.
- Gardening.
- Dance.
While examples of high-intensity aerobics include:
- Jogging.
- Cycling faster.
- Playing soccer.
- Hill climbing.
2. Endurance Sports
Strength training or resistance training is another way to improve heart health. When combined with aerobics, strength training will help increase good cholesterol and lower bad cholesterol. This exercise can also reduce the risk of having a heart attack or stroke.
Experts recommend strength training at least twice a week (on non-consecutive days). Ideally, exercise sessions should work all major muscle groups. Such as arms, legs, legs, hips, chest, shoulders, stomach, and back.
Some examples of muscle strength exercises include:
- Lift the load.
- Use a resistance (rubber) band.
- Push up.
- Sit up.
- Squat.
Strength training should be done in sets. Each set should consist of 8 to 12 reps, or until you have trouble doing the reps without help.
3. Flexibility
While they may not directly affect heart health, flexibility and stretching exercises can contribute a lot to sports activities.
Activities such as yoga, tai chi, and pilates will not only improve flexibility and balance, but also reduce the likelihood of cramps, joint pain, and muscle soreness during exercise.
Flexibility exercises will make it easier for you to do other types of activities that are necessary for a healthy heart. The interesting thing about this sport is that you can do it anytime and anywhere.
Whether it’s warming up before a workout, taking a yoga class, or just stretching at home. Increasing flexibility is a good thing, especially if you want to focus on exercise that targets heart health.
Moderate intensity exercise for at least 150 minutes a week. That means about 30 minutes a day and 5 times a week. Do the exercise slowly and gradually increase the intensity. Once you get used to it, you can do longer or more challenging exercise. Do it gradually, so the body can adjust.
When exercising, keep the pace for a few minutes at the beginning and end of the exercise. You don’t have to do the exact same exercise every time. It will be more fun if you modify it.
