Heart disease is the leading cause of death in the U.S, which kills an estimated amount of 500,000 adults every year. Our heart is a muscle which gets stronger and healthier as we lead an active life. If you have not been in to exercising then it is never too late to begin exercising. It must be mentioned that individuals who are inactive are twice as likely to suffer from heart disease as people who are being active physically. There are a lot of exercises which helps in strengthening heart muscles.
However, it is always advisable to consult your doctor before making any changes to your exercise or diet routine.
In this article we will note some of the exercises which can be practiced in order to strengthen your heart muscles.
Exercise Tips To Strengthen Heart Muscles
- Engage in at least 30 minutes of physical activity, at least 5 days a week in case you are of healthy weight. This activity may not be an intense workout, but mere brisk walking is also great.
- In case you are overweight or obese, then exercise for at least 60 minutes, most of the days of the week. This amount of exercise will prevent weight gain and it should assist with gradual weight loss.
- Include aerobic exercises like jogging or cycling, strength training activities and flexibility exercises to your exercise routine. Combining all these three would be really great for strengthening the heart muscles.
- Cut the number of calories you take each day by about 500 if you require to lose weight. This is because being overweight can strain your heart muscles. Limit your salt intake too. Also stop smoking if you have been smoking.
Always remember to talk to your doctor in case of any symptoms of heart problems.
Best Exercises To Strengthen Your Heart Muscles:
Our body was born to walk. Whether you rack up the miles on a treadmill or you hit the road, brisk walking is a natural way to improve your fitness. You need to wear supportive and comfortable walking shoes and get moving. Brisk walking certainly is among the top choice of exercise for strengthening the heart muscle
Running is another heart-healthy physical exercise that the human body can do. Moreover, it is one of the best ways to burn calories which is a bonus if you are trying to lose weight so as to reduce the risk of heart disease. If you are a beginner to the running activity, then start with a brisk walk and add 2 minutes of running for every 5 minutes of walking. As you get more fit, you can gradually increase the minutes you run until you do not need to walk in between.
You can also perform another cardiovascular activity that is easy on your joints. Cycling is a low-impact exercise that can be done in the gym, in a spin class or on the roads. While cycling, your heart is pumping and thereby strengthening its muscle. Cycling will also help build strength and tone your lower body as well as your core muscles.
Swimming is one more exercise you can perform to strengthen your heart muscles. Swimming laps or even participating in water fitness classes will help you raise your heart rate and also improve your heart health. The water offers multi-directional resistance that will enhance your muscular strength and tone. Swimming could be a safe alternative if you have joint problems that can be aggravated by cycling, walking or running.
Weight training is one form of interval training. You increase your heart rate while performing reps, and recover between the sets. By handling the demands placed upon them efficiently; strong muscles eases the overall burden on the heart. You need to use free weights, which recruit more muscles, build balance and engage your core.
Interval training can also be performed to strengthen heart muscles. It helps in preventing heart diseases , diabetes, losing weight and also improving fitness. You need to combine short bursts of high intensity exercise with slightly longer periods of active recovery. Take for example, if you are in to walking, you might alternate 3 minutes at normal speed with 1 minute of brisk walk. By continuously raising and lowering your heart rate you improve the vascular functions, burn more calories and make the body more efficient at clearing fat and sugar from the blood.
Doing yoga, helps you remain calm which helps in lowering blood pressure, making blood vessels more elastic and thus enhancing heart health. Moreover, it also strengthens your core.
Being Physically Active All Day
It is also noted that by simply being physically active all throughout the day, or by being involved in cleaning, gardening etc; you burn more calories and become generally healthier. This is also useful in strengthening heart muscles.
Exercises That Are Not Good For Your Heart Muscles:
Below are some of the exercises which must be avoided in order to strengthen your heart muscles.
Running Long-Distance On Pavement:
Although running strengthens your heart, running long distance on pavement actually wears out your body.
Any Type Of Vigorous Exercise You Have Not Trained For:
One more thing you need to keep a note on is, to avoid any type of vigorous exercise you have not trained for. Never ever exercise hard without warming up.
If you want to do something that could actually be great for strengthening your heart muscles, then do not forget to check with your doctor first. Physician will make sure you are ready for whatever activity you want to do and let you know about any limits on what you can or cannot do.
Keep some points noted while exercising to strengthen your heart muscles.
Stop and take immediate medical assistance in case you have pain or pressure in your chest or upper part of your body.
Seek medical attention in case you have trouble breathing, feel dizzy or lightheaded or extremely tired etc.