heart-exercises | 3 exercises to improve your cardiovascular health | LIFE

There is nothing better for the health of heart than exercise. Many studies have admitted that to avoid cardiovascular diseases, they affect the functioning of blood vessels. Above all, the exercises that benefit the most are those of aerobic or resistance, also called cardio.

For many doctors, there are 4 stages in life: eating a nutritious diet, having a healthy weight, not smoking and exercising regularly.

For physical activity, the American Heart Association (AHA) recommends getting 75 to 150 minutes of aerobic exercise (moderate and vigorous, respectively) per week, plus two days of strength training.

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“Even light-intensity activity can offset some of the risks of being sedentary“, explain the doctors of the AHA.

Having a physically active life benefits the body in different ways. It strengthens heart muscle, keeps weight under control and prevents arterial damage created by high cholesterol, high blood sugar and high blood pressure. If any of them get out of control, it can lead to a heart attack or stroke.

Aerobic exercise and resistance training are most important for heart healthadmitted Kerry J. Stewart, a physiologist at Johns Hopkins University. “Although flexibility does not directly contribute to heart health, it is important because it provides a good foundation for more effective aerobic and strength training.”

According to Johns Hopkins University, the three most important exercises are:

1. Aerobic Exercise

Aerobic exercise is the most recommended by experts because it helps the heart pump. “Aerobic exercise improves circulation, which leads to lower blood pressure and heart rate“, He says Stewart. Aerobic exercise also reduces the risk of type 2 diabetes and helps people with diabetes control their blood sugar.

Many recommend around 30 minutes a day, five days a week. Walking, running, biking, and skipping are all great examples of aerobic exercise.

2. Resistance training (strength work)

“Resistance training has a more specific effect on body compositionadded Stewart. And he added: “For people who have a lot of body fat, it can help reduce fat and build leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work can help increase HDL (good) cholesterol and lower LDL (bad) cholesterol.”.

It is best to devote to it two days a week. Using weights or doing push-ups and squats are recommended exercises.

3. Stretching, flexibility and balance

Flexibility exercises, like stretching, do not directly contribute to heart health. What they do benefits musculoskeletal health, keeping you flexible and free from joint pain, cramps and other muscle issues. This flexibility is fundamental to being able to maintain aerobic exercise and resistance training. comments Stewart.

It is always advisable to do these exercises before and after other exercises. Stretching, tai chi or yoga help a lot with this discipline.

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