Starting from heart disease with these 5 expert-approved training

Exercise is not just about having a beach body this summer. According to American Heart AssociationKeeping active has many benefits to overall health. This includes lowering risk Heart diseaselowers hypertension and even lowers the risk of cancer, stroke. This means that regular exercise will help you live a healthier life.

Adults are recommended to acquire moderately intense aerobic activity for 150 minutes each week. But what specific exercises can you do? We reached out to the experts. Low strength Especially for high-intensity exercises to benefit your mind.

Why exercise is important to your heart

Exercise is generally beneficial for cardiovascular health. As you get older, you are less likely to develop heart problems. that Helps lower blood pressureIt increases high density of lipoproteins (or good cholesterol), reduces stress, efficiently transfers oxygen from the blood, improving the ability to pump more blood into the muscles. It also has an indirect advantage.

“Exercise also helps to control cardiovascular risk factors such as diabetes, high cholesterol and obesity,” said Dr. Lanceramott, an interventional cardiologist and owner of the Title Boxing Club in Baton Rouge, Louisiana.

On the other hand, it is also important to stay active regardless of age. Inactivity is more likely to develop heart disease. It also increases the likelihood of major cardiovascular events. “Studies have shown that maintaining or increasing activity with age reduces the likelihood of heart attacks and stroke.” In addition to keeping your mind healthy, Lamotte added that as you age, exercise can also improve your cognition and memory.

Which exercise is best for your mind?

All exercise that raises your heart rate is beneficial to your heart health, said Dr. Suzanne Steinbaum, a preventive cardiologist and member of the Peloton Health & Wellness Advisory Council. Lamotte added, “Nearly every form of regular exercise, including traditional aerobic exercise, including walking, running, cycling, swimming, high-intensity interval training, resistance training, and full-body training such as boxing can provide incredible cardiovascular benefits.”

While all exercises offer heart health benefits, there are some training that stand out as ideal for maintaining your heart strong. This is a breakdown of five top exercises for heart health. These exercises pump the heart, prevent excessive injuries and provide a variety of options to move different muscles.

Interval Training

A good rule of thumb to follow in interval training is Keep your exercise short and intense It then follows that same length or a short period of rest. Interval training is a good option when you want to shorten your time and break the sweating. Research suggests HIIT style or high intensity interval training training Improves both lung and heart healthand your emotional response to exercise. Plus, if you’re not sure where to start, there are training apps and programs that focus on this type of training.

Weight lifting

Weightlifting can slow down the pace, Good ways to increase your heart rate and improve your heart strength. One study found that weight can be lifted Reduce the chances of a stroke or heart attack by about 40% to 70%. It’s helpful to connect with a personal trainer who can teach you the right techniques and set up a customized training program based on your goals.

walk

Walking is as useful as runningHowever, the body is calm. It can be done easily anywhere, and you can get even more benefits by increasing the pace. “Walking is a low-intensity training that proves to benefit the mind, especially when walking and pumping your arms at an active pace,” Steinbaum said. Research suggests that Active walking can further improve cardiovascular health Compared to walking slowly. Other ways to make your walks more challenging are to walk with your weight on your hands, add half a mile each time you go for a walk, or add weight exercises frequently.

Yoga

Yoga is known to help lower blood pressure, improve flexibility and balance, and reduce pain and pain. Yoga can be done in the comfort of your own home – All you need is a yoga mat and a small space to move around.

swimming

Swimming is a no-impact, full-bodied workout that is joint-friendly, yet packed with some cardio. Swimming keeps your lungs and mind strong It also helps lower blood pressure. If you’re also recovering from an injury, or if your body doesn’t respond well to shocking exercises, it’s a great aerobic option.

Where should I start?

It is important to discuss it with your doctor before taking on a new exercise program, especially if you have previous health issues or if you are experiencing heart problems in your family. “If cardiovascular risk factors are present, we recommend that you have a doctor’s clearance in advance.” Lamotte said. Steinbaum agreed, “Among other indicators such as blood pressure, cholesterol panels, hemoglobin A1C (sugar), and inflammation markers, it is an important source of information that can help determine the risk level of high-intensity training.” However, in general, healthy individuals, they will do new training and make their best decisions when they stay within their limits.

If you are just beginning your training journey, it is important to make sure it’s not too early. Lamotte recommended starting slowly to establish consistency and set reasonable goals. For example, if you’re just starting out with a running, it’s best to focus on completing the set distance at a comfortable pace rather than increasing the intensity. and Tackle distance at the same time.

The rule of thumb is to follow the recommendations of the American Heart Association. Please aim 150 minutes of moderate-intensity aerobic activity or 75 minutes of active aerobic activity per weekor a combination of both. In addition to this, resistance training should be included for at least two days. “Studies have shown that activity that leads your heart rate to a medium intensity heart rate zone is the best option for optimal cardiovascular benefits,” advised Steinbaum.

The best way to do this is to explore and find activities you enjoy and know that you are in line with. Some people may find it helpful to have a training buddy or a small group of friends who can hold them accountable. “It’s also important to adjust to your body’s feedback to reduce injuries,” Lamot warned, adding that hydration and rest days are also important to minimize the risk of injury and fatigue.

Plus, it’s important to balance heart-healthy exercise with a healthy diet. “I always tell patients that I can’t exercise poor diet,” advised Ramott. “A diet low in saturated fats, refined sugars and sodium helps to control or lower blood pressure, blood glucose and cholesterol levels.”

If you have a family history of heart disease, it is important to start checking your blood pressure, cholesterol and sugar by the age of 20. “If a woman has a history of complications during pregnancy, such as pre-lamp syndrome, gestational diabetes, or hypertension, the heart needs to be checked,” Steinbaum said. For other individuals, having a yearly wellness visit with her “know your numbers” is part of living a mentally healthy life.

For more research support advice to maintain your heart health, please see here 9 Things You Can Do Now to Lower the Risk of Heart Disease. Plus, here How to check your heart health at home No flashy equipment.