There are many different types of exercises that can be done to keep your heart healthy. Their main purpose is to increase physical activity in your life.February, National Heart Month, is the perfect time to start embracing good habits to keep your heart healthy. Aerobics or cardiovascular exercise are two exercises that increase your heart rate, and make your heart stronger and more functional. Cardiovascular exercise allows your body to use oxygen properly. Because this exercise makes your heart strong and working, due to which you will not feel tired while climbing the stairs. Also, you will be able to do many bodily tasks for a long time, and your breath will also be less inflated, meaning that blood circulation increases in your body. To increase your heart rate, do aerobics for at least 30 minutes a day. Aerobics done for three days a week is better than a 20-minute workout every day.

 

1} Walking or walking -


A walk is an easy way to keep yourself healthy. Buy a good shoe for a walk. Walk a bit faster while walking to achieve a moderate intensity level. If you do not have "time", walk several times a day for a short duration of 5-10 minutes.

2} Running -

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People who have any heart related disease should avoid running for long distances. It can also be fatal for them to do so. Sibia Medical Center Director Doctors says that if you have never run before, but now you want to start running long distances, then you should keep a few things in mind. If you are over 40 years old, please consult a doctor before you start running.

A }  How to take care While Running -


After the first run, write your experiences on a paper about how much speed you ran, how far you ran and what you felt. Increase your speed by 10 percent per week. Do not run more than 5-6 days in a week. One or two days a week, relax the body completely. Rest when your heart rate increases more than 10 percent while resting. This can be a sign of your body becoming tired. Always listen to your body. Rest if you feel tired while running or have trouble running. Contact a doctor. Those who start running at the age of forty should increase their speed and distance gradually.

B } Run half an hour four or five times a week -

If you run half an hour even four or five times a week, your health will change dramatically. Among those who run regularly, the risk of having coronary heart disease is reduced by 30-40 percent. Running regularly also reduces the risk of stroke. Running reduces blood pressure and cholesterol levels. The doctor says that running regularly enables our body to keep pace with the fast heart beat, so when the heart beat is accelerated during stress or accidental trauma, it can negatively affect our cardiovascular system. Does not affect.

3} Yoga -

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How to take care of your heart and brain

Yoga removes stress and anxiety, as well as reducing cholesterol levels in the body, also reduces blood pressure. Which makes us less prone to heart diseases. In 2014, Harvard Medical School conducted research and collected and reviewed data from various tests and studies. These researchers found that yoga practitioners tend to be healthier than those who do not do any kind of exercise. The body mass index, lower systolic blood pressure, lower diastolic blood pressure and lower cholesterol level of these yoga people are controlled. Not only this, recently the British Heart Foundation has also said that yoga is beneficial for people who have heart related diseases. The reason for this has been suggested that regular yoga reduces stress and reduces depression is beneficial for patients who have undergone cardiac surgery.

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4} Weight training -

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Weight training lowers blood pressure, improves cholesterol levels, and also controls blood sugar levels. It increases the muscles of the body and reduces the flesh fibers. It can also increase metabolism and can help in maintaining your weight.

According to new research, even if you have heart disease, weight training can help you. Weight training done properly can improve your heart health. People affected by heart disease can safely do weight training and this reduces the risk of heart disease.


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The benefits of weight training are as follows -

  • Weight training improves heart fitness and ability to walk.
  • It increases the strength of muscles, bones and connective tissue.
  • It reduces the deposition of fat around the heart, which reduces the risk of heart disease.
  • Weight training can improve the strength of your heart muscle. Doing this with cardio exercise can reduce bad cholesterol and improve levels of good cholesterol.
  • It also helps in reducing the fat in the whole body and creates lean muscle mass.


If you have a heart disease, then obviously you will worry about the dangers of weight training. However, the American Heart Association (AHA) insists on strength training at least twice every week. Weight loss on the heart system during weight training is similar to weight loss during aerobic training. Stay active by doing a little weight training and keep your heart healthy

 

5} Swimming -


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By this action the whole body can be kept fit. By swimming or just attending these fitness classes, your heart function will also improve with heart rate. Water provides multi-directional resistance to your body which will prove to be helpful in making your muscles powerful and beautiful. Swimming is a safe option for people who have joint pain from walking or running.

 

6} Cycling -

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Cycling is another cardiovascular exercise, which is very easy to do and will not cause pain in your joints. You can do this exercise alone in the gym, or in a spin class, or even outdoors or on the pavement. It will increase blood circulation in your body as well as the muscles of your waist and legs will become stronger and attractive. Cycling deli 30 minutes burns a lot of calories, which keeps us fresh and active throughout the day. By the way, the main use of cycling is done in neurological treatment. Cycling is advisable even in those conditions, whether it is a weekend or an injury. On the treatment of paralysis attack, cycling is advised on one stage.


7} cardio workout  training -

Combine your cardio workout with other exercises. For example, do a strength training workout after every 3 minute cardio workout or do a high intensity cardio exercise for 1 minute to burn calories. Another option is to choose between 5 and 10 strength training exercises and do these exercises one after the other in order to maintain your heart rate, keeping in mind that these exercises are often done with less weight. Repeat. This type of training will not only motivate you to exercise, but will strengthen your muscles and make the heart healthy with endurance.


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