workout for cardio: the best Heart strengthening exercises
Respiratory exercises are a variety of exercises that bring more air to the lungs and are the best exercise for strengthening the heart. Speedy hiking, jumping, swimming, cycling, rope, skiing and sailing are all special exercises for strengthening the heart.
Before jumping on a treadmill or starting a hike, be sure to have a cardio workout to see the most impact on your muscles. Whether you are hiking, cycling, or climbing stairs that seem to go nowhere, these are all heart exercises. But besides the sweatshirt t-shirt, what do you have to show for your workout? Small belly? Exercised muscles? Do you do enough exercise to get the most out of your cardio benefits or do you often just do it in a minimal way? So you can burn most of your fat.
Cardio Exercise: The Topic
“Cardio training is any type of exercise that increases the workout of the heart and lungs. Hiking, jogging, and running are common types of cardio or aerobic exercise,” said Dr. Tom Boon, co-founder of the American Society of Sports Physiologists. Dr. Len Crowitz, a sports physiologist at the IDEA Institute of Health and Fitness, says, from walking and swimming to swimming, using bodybuilding, cycling, climbing, and weightlifting – a few examples to note – cardio training
There are many physical benefits. These benefits include:
- • Reduce the chance of heart disease
- • Improved blood cholesterol and triglyceride levels
- • Improve heart function
Reduce the risk of osteoporosis
- • Increasing Crivitz muscle density, also co-author of sports science at the University of New Mexico, says “The American College of Sports Medicine and the Centers for Disease Control recommends that adults should do 30 minutes of moderate-intensity physical activity most days of the week. “And to improve cardiovascular power, it is recommended to exercise 20 to 60 minutes for three to five days a week.” Now that you know the benefits of cardio training, check out the Heart Pumping Boost program
Where to start?
The Best Fat Burner Cardio Workout
So what do you want to know: Which heart exercise does fat burn better? In my opinion, running is the best way to burn fat, whether in the open or in the air, “says Nikki Kimbrough, an individual fitness expert at Total Bali Fitness. A treadmill is the best workout because you consume calories and strengthen your legs and heart – it makes you beautiful and lean. “Kimbrough explains, beginners should start in 20 minutes and continue.
“It takes 20 minutes for your body to get through, and then your body starts moving to another level,” says Kimbrough. “Ideally, you want to run for 30 to 45 minutes,” Kimbrough advises those with bad knees to use bodybuilding as a second-best option. Cravitz has another way if running is not your favourite. Exercise is the heart you love, because in the end, if anyone enjoys the exercise, all the research shows he will choose. “
Launch your heart
Let’s be honest – cardio training can be frustrating after a while. How can you make it attractive again? Experts recommend never letting it fall out of the first place. “In my opinion, if possible, you should do a variety of cardio exercises throughout the week,” says Austen. “One thing to keep in mind is that repetition tires muscles and “It makes you work out, and your performance slows down. By adding variety to your workouts, you increase your chances of recovery on rest days and you can improve your workout.” Kravitz also agrees with adding options to cardio training. “Change the mood, change the place where you exercise, change the practice, change the time of day, change the intensity of the exercise, change the length – change, change,” Kravitz says. , Change. That’s what I’ve been trained to do better. “
Before starting a new exercise program, it is important to talk to your doctor about the types and levels of activity. Your doctor may advise you of any restrictions or limits you may need to follow.
Read more about the workout for cardio …
Aerobic exercise and your heart
The main purpose is to move blood throughout the body to deliver oxygen. Aerobic activities like running, cycling, climbing stairs and sailing make the heart stronger to supply oxygen to the muscles. The more intense the activity, the more it benefits. Accordingly, to strengthen the heart and reduce the risk of cardiovascular disease, the Centers for Disease Control and Prevention perform 1 minute of moderate-intensity aerobic activity such as walking, or 5 minutes of intense aerobic activity such as running. Every week is very ideal.
Weight and heart exercises
Many people consider weight training as a way to increase the strength and power of cardiovascular protection. While weight training has little effect on aerobic capacity, it can control blood sugar levels, insulin sensitivity, and blood pressure and prevent cardiovascular disease. Research also shows just how much weight training can affect heart health. In a study by Harvard University, scientists found that men who had weight training for 5 minutes or more per week had a reduced risk of coronary artery disease by 5 percent.
Yoga and your heart
Yoga is a connection of mind, body and spirit. In Western cultures, some yoga practitioners have added dynamic stretching and aerobic activity to their routine. But only in the case of intensely aerobic exercise – by adding these new elements, yoga may provide the protective benefits of the heart; But these calming effects in yoga exercise regularly affect your heart health. The American Heart Association psychologist and yoga practitioner M. Mala Cunningham said after six weeks of regular exercise, people have lower blood pressure and more relaxation. , Lower cholesterol levels and increase body fitness while reducing the risks of heart disease.
Immobile lifestyle and your heart
A sedentary lifestyle is a risk factor for heart disease. Being active or sedentary simply affects the heart. Research shows that even if you exercise, sitting for a long time can increase the risk of heart disease Increasing. In the American Heart Association journal Circulation, the results of a study investigating the association between cardiovascular disease and television viewing are published. They found that watching one hour of daily television about cardiovascular disease each hour increased the risk of one person’s death by about 2 percent. In addition, they found they had a 10% higher risk of death from cardiovascular disease compared to when they watched television for four hours or more. Long periods of sitting have been identified as a risk factor for heart disease.
The effect of Tai Chi exercise on the heart
The origin of this sport has been in Chinese martial arts more than 5 years ago. Tai Chi exercise originated in the Taoist principle, in which the balanced life force known as chi or ki flows through the body and is responsible for maintaining the health of the heart and body. This exercise has a series of gentle, relaxed and comfortable movements to improve heart function and to perform this cardio exercise one needs to be fully focused and not focus for a moment. The purpose of this exercise for the heart is to empower one’s body and to work together to keep the muscles active and relaxed and to maintain peace of mind as well as the heart and mind. Exercising tai chi also increases the flexibility and strength of the body and can, therefore, improve the physical condition and balance of the individual. A study published in the Journal of the American Society of Aging Medicine in 2007 found that the rate of falls and falls and loss of balance among the elderly who participated in a 6-week tai chi program decreased by 5%. Other research has also shown that practicing Tai Chi between 5 and 6 months helps lower blood pressure and improve heart and lung conditions.
The effect of Pilates exercise on the heart
A German boxer and fitness trainer, Joseph Pilates, invented the technique and introduced it in America in the 90s. Pilates exercise consists of a set of movements designed to increase the strength of the heart muscle, increase stature and muscle strength, and can be designed using these devices or designed as ground motions. The basis of this exercise is the focus on yoga and meditation in Zen. Pilates exercise relies on gravity so that the body can gain the strength and strength of its heart muscle complex. In this cardio exercise, the emphasis is placed on deep breathing, rhythm, concentration, precision, control, and mental visualization of the movements to increase the strength of the individual’s heart, psyche, and body.
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