CARDIOLOGISTS SUGGESTED THREE(3) SUITABLE EXERCISES FOR A HEALTHIER HEART

 Cardiologists Suggested Three(3) Suitable Exercises For A Healthier Heart

 

From aerial yoga to TikTok workouts, trapeze lessons, and advanced fusion classes like Piloxing, there's plenty of fitness for anyone who wants or is motivated to move.

Researchers say it's a growing trend, in part because people are eager to discover and engage in exercises that can improve their health during pandemic quarantines. A 2022 study found that enjoyment was more likely to keep people engaged in certain types of exercise, especially if they needed to set specific goals that they could work towards improving.

Whether it's to improve bone density, muscle strength, or mental health, we all have different reasons for exercising, but it's safe to say that heart health is a very universal desire that we all share. According to leading cardiologists, incorporating exercise into your daily routine can do wonders for your heart health. It's all about practicing with the right balance.

Jessica Hennessy, MD, Ph.D., a sports cardiologist and cardiovascular specialist at New York University-Presbyterian/Columbia Irving Medical Center, is The Healthy @Reader's Digest, which helps keep your heart strong and prevent heart disease. It shows you three easy ways to get your exercise routine going. Improves recovery in the event of a cardiac event.

The Best Exercises For Heart Health

Aerobic Exercise

The heart is a muscle. Like any muscle, the more you work it, the stronger it gets, says Dr. Hennessy. The way I like to think about how aerobic exercise strengthens the heart is that it prepares the heart to deal with stress on the body,- he explains. By "training" the heart can process stress in a positive way.

In addition, aerobic exercise often referred to as aerobic exercise helps with weight management, improves circulation, and prevents arterial damage caused by high cholesterol, high blood sugar, and high blood pressure. Slow down... All these keep your heart healthy and reduce the risk of a heart attack. Cardiovascular disease.

The American Heart Association (AHA) recommends that adults get at least the following:

150 minutes of moderate-intensity aerobic exercise per week,

or 75 minutes of intense activity,

or a combination of both.

To that end, Dr. Hennessy says that a slow and steady increase in physical activity is the best way to train the heart muscle, so use your heart rate as a guide to avoiding overexertion. I suggest.

Your maximum heart rate (the highest heart rate considered safe) is 220 minus your age. In general, we aim to:

50% to 70% maximum for moderate intensity

70% to 80% of maximum intensity.

Moderate-intensity exercise includes brisk walking (at least 2.5 miles per hour), tennis, gardening and dancing, singles, etc.,- she says. Tennis, cycling 10+ mph.

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Resistance training

According to Dr. Hennessy, muscle is the body's primary energy consumption, and more muscle mass means you burn more energy throughout the day. This means a higher metabolic rate, easier calorie burning, and easier maintenance of a healthy weight. Studies have also shown that increased muscle mass protects the arteries and reduces the risk of high blood pressure and atherosclerosis.

The AHA recommends doing moderate-to-vigorous resistance training at least twice a week in addition to aerobic exercise. But again, progress is key. Lifting too much weight too quickly can put too much strain on your heart (and increase your risk of injury). So for maximum profit, start low and work your way up. He advises that you should be able to complete 10 reps with a weight that nearly exhausts your muscles.

Stretch

Stretching is essential to prevent injury. I also don't want to hinder my progress in exercising for heart health. It also helps improve flexibility (the ability of muscles to stretch) and mobility i.e, the range of motion of joints. Both can help maximize the cost of your practice. Dr. Hennessy adds that balance exercises such as yoga moves can gradually strengthen the heart along with other muscle groups.

However, according to Healthstin exercise physiologist Dr. Rachel Sultana, recent research shows that stretching also has certain cardiovascular benefits. A 2020 study published in the Journal of Physiology found that 12 weeks of passive stretching improved blood flow, reduced atherosclerosis, and reduced the risk of cardiovascular problems.

Can Exercise Repair Heart Damage?

Dr. Hennessy says exercise can improve recovery after a heart attack, such as a heart attack or stroke. He showed less heart failure and improved survival after 30 years of follow-up.

However, it may be possible to at least partially repair damaged heart tissue. Skeletal muscle recovers after injury. Human heart tissue does not function exactly the same, but there is evidence that it can repair tissue. It is not caused by a shock such as a heart attack.

Exercise releases hormones that grow extra blood vessels, allowing you to improve blood flow to your organs and heart,- says a cardiologist at Memorial Herman in Houston. It says that exercise improves blood flow and accelerates all healing processes in the body. Dr. Long Kao.

As scar tissue forms in the heart, the remaining muscle tissue often grows larger and stronger, Dr. Cao adds.