Just the ways other parts of body are worked out our heart also need a workout to become efficient to do its job. Heart is also a muscle and not many people know about it. Generally, people work on other skeletal muscles of the body and forget the most important muscle that is heart. According to research the human heart pumps approximately 2000 gallons of blood each day that’s why it is important to have a healthy heart. The right workout should be given to heart so that it pumps more blood in less time. An unhealthy heart can cause CAD -coronary artery disease that can weaken the heart muscle which may lead to heart failure.
Heart needs some daily activity for avoiding such diseases. People busy in their lives need to take out some time for their heart workouts to make it strong and healthy. Due to busy schedules the stress levels are increasing day by day, giving rise to unhealthy and diseased heart. There are various workout options that can be followed taking out some time from the busy schedules.
1. Cardio activities
One can pick some activities like cycling, dancing, walking, swimming etc that they like to do or enjoy the most. This can be done for 30 minutes and for three days in a week. The exercise should be enjoyable to make it interesting and long lasting. So its important to choose the activity that’s most agreeable.
2. Strength training
At least two days in a week must be given to strength training exercises. It could be done with free light weights, elastic bands, hand weights, pulleys or other weight machines.
There should be a balance in the exercise program. Strength training and cardio must go side by side in a balanced manner. Strength training can be done after the workout aerobic conditioning session. The order could be starting from warm up, then stretching, aerobic conditioning, cool down then strength training and finally stretch up again. One must keep in mind to use slow and controlled movements while doing strength exercise. Also there is a great chance of injury if right form is not used. While exercising one must remember to breathe in correct way - exhale when lifting or pushing that is exhale during hard part of exercise and inhale during the easy part. Holding breath during strength training might cause dizziness. So be careful for that too. Once followed it becomes a practice.
Only those who have been working out for long can do heart boosting workouts and advanced exercises. They may follow 3 day program of high intensity aerobic sessions followed by 3 days 30 minutes strength training sessions incorporating more advanced moves or heavier weights. For keeping the heart healthy any type of movement is beneficial than sitting still. When the workout is done at high intensity the blood starts pumping faster and forces the arteries to stretch it walls resulting in better cardiovascular fitness. However, a heart patient must avoid doing so and should strictly follow the plan given by the instructor. He must do all the exercise in presence of the instructor only. They can follow asanas of yoga and breathing exercises. It can greatly help in strengthening the heart muscles and improve the blood flow.
Heart strength training will not only improve glucose metabolism but also help in reducing body fat and thus lowers resting blood pressure and improves blood lipid levels.
It does not matter how much one works out, what matters is to improve heart health with a combination of strength and cardio exercises. Keep body active not still!
Heart needs some daily activity for avoiding such diseases. People busy in their lives need to take out some time for their heart workouts to make it strong and healthy. Due to busy schedules the stress levels are increasing day by day, giving rise to unhealthy and diseased heart. There are various workout options that can be followed taking out some time from the busy schedules.
1. Cardio activities
One can pick some activities like cycling, dancing, walking, swimming etc that they like to do or enjoy the most. This can be done for 30 minutes and for three days in a week. The exercise should be enjoyable to make it interesting and long lasting. So its important to choose the activity that’s most agreeable.
2. Strength training
At least two days in a week must be given to strength training exercises. It could be done with free light weights, elastic bands, hand weights, pulleys or other weight machines.
There should be a balance in the exercise program. Strength training and cardio must go side by side in a balanced manner. Strength training can be done after the workout aerobic conditioning session. The order could be starting from warm up, then stretching, aerobic conditioning, cool down then strength training and finally stretch up again. One must keep in mind to use slow and controlled movements while doing strength exercise. Also there is a great chance of injury if right form is not used. While exercising one must remember to breathe in correct way - exhale when lifting or pushing that is exhale during hard part of exercise and inhale during the easy part. Holding breath during strength training might cause dizziness. So be careful for that too. Once followed it becomes a practice.
Only those who have been working out for long can do heart boosting workouts and advanced exercises. They may follow 3 day program of high intensity aerobic sessions followed by 3 days 30 minutes strength training sessions incorporating more advanced moves or heavier weights. For keeping the heart healthy any type of movement is beneficial than sitting still. When the workout is done at high intensity the blood starts pumping faster and forces the arteries to stretch it walls resulting in better cardiovascular fitness. However, a heart patient must avoid doing so and should strictly follow the plan given by the instructor. He must do all the exercise in presence of the instructor only. They can follow asanas of yoga and breathing exercises. It can greatly help in strengthening the heart muscles and improve the blood flow.
Heart strength training will not only improve glucose metabolism but also help in reducing body fat and thus lowers resting blood pressure and improves blood lipid levels.
It does not matter how much one works out, what matters is to improve heart health with a combination of strength and cardio exercises. Keep body active not still!
No comments:
Post a Comment