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A sedentary lifestyle is one of the major risk factors for cardiovascular disease, the leading cause of morbidity and mortality across the planet. Therefore, it goes without saying that being active is part of good heart health. Physical exercise, like rowing, gives an excellent cardiovascular workout. Basically, it strengthens your heart muscle, keeps your weight under control, and wards off artery damage from high blood pressure and bad (LDL) cholesterol.
Exercise is an all-natural cardiovascular self-treatment. This article will introduce to you the different types of exercise that are extremely important for a heart-healthy lifestyle.
Types of exercise that will boost your heart health
While different exercises are needed for complete fitness, some are best in preventing heart attack and stroke. Here are the proven physical activities to fight cardiovascular illnesses. Sometimes you do not have to leave your home because you can get good rowing machines such as those at homerower.com and still get all the benefits.
Aerobic exercise (brisk walking, swimming, cycling, jumping rope, running, etc.)
The American Heart Association (AHA) and most doctors recommend aerobic exercise to patients with, or at risk for, heart disease. Aerobic exercise strengthens your heart; therefore, helping it to pump blood throughout the body more efficiently.
Aerobic exercise, also known as cardiovascular exercise, engages all major muscle groups. Thankfully, you don’t need to long workout hours. Having 30-60 minutes of moderate to intensive aerobic exercise can help lower blood pressure, artery-clogging low-density lipoprotein cholesterol while increasing high-density lipoprotein.
Resistance training (Strengthening)
Although many versions will say strengthening it is not for people with heart failure, it is a great exercise if you’re at risk of getting heart disease. This type of exercise has a significant effect on body composition since it primarily cuts body fats.
If you are carrying a lot of body fat, which is a risk factor for cardiovascular diseases, resistance training can help you create leaner muscle mass by reducing fats. A rule of thumb is strengthening at least two non-consecutive days every week. Combining resistance training and aerobic can be a tremendous all-natural cardiovascular self-treatment. According to studies, this combination can help raise good cholesterol and lower LDL cholesterol for better heart health.
Stretching (Flexibility exercises)
Basically, stretching prepares muscles before workouts to ward off possible injury and muscle strain. Besides, it enhances flexibility. Although it does not directly contribute to good heart health, it plays an indispensable role in enabling you to endure cardiovascular exercise and strengthening.
With good musculoskeletal health, you will do all other exercises that help your heart. Yoga is a great option, and it should be done before and after other forms of exercise.
Some exercises like Tai Chi involves precise, gentle, and slow body movement s while breathing deeply. Although balance exercises are very simple, they largely impact your lungs and heart functioning.
Besides improving stability and preventing falls that may cause severe injuries, the series of deep breaths enhances oxygen circulation in your body. This type of exercise enables you to do other exercises effortlessly and with guaranteed stability.
Benefits of Cardiovascular self-medication exercises
The role of regular exercise cannot be stated enough. Regularly exercising can:
- Strengthen your heart and entire cardiovascular system
- Lower blood pressure
- Lower LDL “bad” cholesterol
- Raise levels of your good (HDL) cholesterol
- Burn excess body fats and reduce body weight
- Enhance exercise endurance
- Improve heart failure symptoms
Other powerful cardiovascular self-treatment methods
While fighting heart disease is immensely attributed to cardiovascular exercise, there are other you can strengthen your heart. You can combine the following with regular exercise.
- Eat heart-healthy foods: The foods you heat have a major effect on blood pressure, cholesterol levels, and other heart disease risks. To maximize your heart health, make sure not to overeat. Overeating shifts blood from the heart to the digestive system, which is a risk for various heart problems. It is also advisable to eat food boasting healthy fats.
- Don’t forget chocolate: With moderated use, chocolate and wine can contribute to heart health. The antioxidants in chocolate raise HDL cholesterol and improve blood clotting function.
- Quit Smoking: This is really tough, but it can help. Although quitting smoking is not one of the easiest tasks, it can help improve your heart health.
If you are experience cardiovascular issues or are at risk for getting any heart disease, stay active is a great way to fight this potentially lethal disease. Fortunately, you don’t need vigorous physical activity for good heart health. Indeed, simple to moderate exercising is the best because you can cope easily and endure for a longer time.