Heart disease is often associated with lifestyle and aging. This means that when a person consumes excess food, and not with sports, then people will be at risk of heart attack.
Likewise the aging process. The decrease of hormones in the 30s causes a decrease in the strength of muscle contraction of the heart and also decreases muscle mass throughout the body. Reduced muscle mass causes the heart to work harder to move.
Overcoming the excess weight that is at risk of causing a heart attack is overcome by regulating eating AND exercise. One of them aerobic exercise.
Overcoming the decrease in muscle mass that resulted in increased workload of the heart, can be overcome by the addition of muscle mass that is with fitness exercises.
If we practice sports, then the heart will grow stronger and healthier and will maintain its strength and health. WebMD states that people who do not exercise have twice the risk of heart disease than those who exercise. Therefore, let's look at some types of sports that can strengthen your heart, here!
First cardiovascular exercise, which can be a brisk walk, jogging, cycling, swimming.
Both fitness exercises, especially those that train the thigh muscles such as squats are very useful for body movement
The three sports combinations, such as football, basketball, and more.
Frequency of sports
Do moderate intensity exercise for at least 30 minutes, for 4 days a week for both beginners and trained ones. You can do the format 2 days of exercise a day stop, or 3 days a day exercise stiop, or 4 days of exercise a day stop, or 5 days of exercise a day stop. Or even 6 days of exercise a day stop.
But if you're just getting started, you can do a day's workout daily stop. Over time, you can increase the frequency of exercise, longer duration and higher intensity. Do it gradually so the body can adjust.
When you exercise, do it at a low pace a few minutes early and at the end of your workout. That way, you indirectly have to warm up and cool down every time you practice. You do not need to do exactly the same thing every time. This will be more fun if you change that.
Noteworthy while exercising
First, protect your heart's blood vessels by consuming healthy oil about 3 days before starting the exercise, especially for those just starting out after years of not exercising. This is to help prevent sudden death from a heart attack
Secondly, avoid exercising in the polluted air. Preventing heart attacks by cycling is good, but cycling on the highways like the bike community does help fitness, but the exhaust fumes that are free radicals, which enter the lungs are numerous, even at risk causing blockage of blood vessels. Remember that pollution is an oxidant, which will oxidize cholesterol. Oletserol is oxidized in the blood vessels of the heart will cause blockage of blood vessels of the heart.
Thirdly avoid drinking artificial sugar, or foods that quickly raise blood sugar levels, because of the potential to increase blood pressure, and injure the inner walls of the blood vessels. Drinking coconut water is very good for after exercise.
Fourth, if you are diabetic suffering from heart disease, always prepare a banana in your pocket if you exercise. If the draah sugar drops suddenly, immediately banana consumption to quickly restore sugar, but in a healthy way. If kepepet, any sugary drinks may be consumed
Fifth, if you are suffering from hypertension who has the potential to suffer a heart attack, make sure when you start your blood pressure does not exceed 150 mmHg. Consul first to the doctor, if necessary first lower blood pressure with medication. Start slowly and start from a leisurely stroll. Always take a standalone blood pressure gauge. If you feel uncomfortable, stop immediately and check. If it feels bad, go to the doctor immediately.
Sixth if you want to jog, train first thigh muscles about 2-3 practice sessions on different days. This helps to reduce the risk of injury to the knees that occur if you are over 30 years old.
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