5 exercises for heart and blood vessels health
To ensure that your heart is working properly for years to come, you need to be careful with your exercise choices. It’s no secret that beauty and longevity primarily depend on our health. The heart is a muscular organ. And like any other muscle, it becomes stronger and stronger if you lead an active lifestyle.
Note that people who do not exercise are twice as likely to be at risk for cardiovascular disease. Even 30 minutes a day will have a significant effect on heart function.
We will tell you which exercise will help you to improve your heart health.
While running is the perfect way to keep your figure lean, interval jogging helps develop your cardiovascular system. It has been proven that regular jogging lowers blood cholesterol levels and helps to increase oxygen saturation of cells and improves immunity.
A pleasant bonus is a fact that running slows down the aging process by activating intracellular biosynthesis. We recommend that you try running short distances: 3 runs of 15 seconds each.
Gradually increase the number of races to 10. During the races, experts advise to give all the best, and after the race to take a break to recuperate.
Thanks to swimming, the heart begins to work in an economical mode, it becomes more resilient, and the lungs are filled with oxygen. Due to the fact that the body of the swimmer is in a horizontal position, it is much easier for the heart to push blood through the arteries to the periphery.
As for the density of water, it exceeds the density of air by about 800 times, so in the water, you are practically in anti-gravity conditions and this is favorable for the cardiovascular system as a whole.
This is not about slow swimming for pleasure, but about full-fledged workouts in the pool. Swim the pool 8-12 times, changing styles. Swim with breaststroke, crawl, backstroke, and remember to use a paddleboard. Your goal is to make your pool activities as varied as possible.
Note that high-intensity workouts aren’t the only ones that can improve your heart health. Moreover, excessive loads can be dangerous for a person who has not previously led to a sports lifestyle. Pay attention to yoga classes to avoid risk.
Yoga develops endurance, maintains muscle tone, and at the same time lowers blood pressure, bad cholesterol, and stress. Moreover, yoga stabilizes the respiratory system, improves the oxygen supply to the internal organs, and helps in weight loss.
And its more active varieties, such as hot yoga, ashtanga, and Bikram, completely heal the cardiovascular system due to the fact that they increase the heart rate throughout the session.
Strength training is known to increase muscle strength and endurance, help regulate blood sugar levels, and lower blood pressure. And scientists from Iowa State University have proven that such training also reduces the risk of heart attack or stroke by 40-70%.
Start with bodyweight training and gradually increase the load by increasing your pace and using additional weights. For example, after doing 20 push-ups is no longer difficult for you, complicate the task by slowing down and counting to four before straightening and bending your arms. However, if you decide to add weights in the form of weights or dumbbells, their weight should be small.
Cycling enthusiasts will appreciate the fact that regular cycling can significantly reduce the risk of coronary heart disease. So, driving 32 km a week, you reduce the likelihood of developing cardiovascular disease by as much as 50%. Cycling increases your heart rate, which not only helps your cardiovascular system and burns calories but also improves your mental health.
For beginners, we recommend starting with 30 minutes, five days a week. Subsequently, the time can be increased to an hour. And for a better pastime, invite your friends to join you!