Your heart is responsible for channeling blood throughout the tissues and organs. Every pulse, the heart pumps oxygenated blood into the circulatory system. The stronger your heart, the better it is to do its responsibilities, and consistent exercise will have a positive effect on your heart's strength. The power of the heart is indicated by the stroke volume itself, ie how much blood is successfully pumped out by your heart. If your heart is stronger, then it can give enough blood to your body tissues and organs without having to pump often. As a result, those with a strong heart will have a lower resting heart rate.
The heart will grow stronger and healthier if you exercise. Even WebMD states that people who do not exercise have twice as much higher risk of heart disease as compared to people who exercise. Therefore, let's look at some types of sports that can strengthen your heart, here!
Types of exercise to strengthen the heart
Interval training
It is an unrivaled sport to prevent heart disease, diabetes, lose weight, and improve fitness. You can combine high intensity workouts with longer periods of active recovery. An example is, you can walk at normal speed for 3 minutes and go faster for 1 minute. By raising and lowering your heart rate, you can improve blood vessel function, burn calories, and make the body more efficient in cleaning the body of sugar and fat from the blood.
Total body workout aka sports that move the whole body
The more muscles involved in an activity, the harder your heart has to work to compensate, thus the body will become strong by itself. Sports such as rowing, swimming, cross-country skiing, and others you can use to strengthen the heart. Add some interval training to make your workout more ideal.
Weight training
This is actually another form of interval training, as it will increase your heart during repetition and lower it during the set turn. By handling all the demands placed on the heart efficiently, a strong muscle will lighten the overall burden on the heart. Therefore, use free weights that can involve a lot of your muscles and your core, then build up the balance.
core exercises (core) and yoga
Core exercises such as Pilates can strengthen core muscles by increasing flexibility and balance. Yoga can also make blood pressure go down, make blood vessels more elastic and also promote heart health. Therefore, yoga can also at the same time strengthen your core.
How often should you exercise?
At least, you have to move with moderate intensity for 30 minutes, for 5 days a week. If you're just getting started, you can do it slowly. Over time, you can make your workouts more challenging and longer. 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.
That need to diperhatiakn while exercising
You may be able to exercise without problems if your doctor says that you can do so, and provided you pay attention to your condition while exercising. Immediately stop and seek medical help if you feel pain or pressure in your chest and upper body, cold sweat, breathing difficulties, have a very fast or uneven heartbeat, feel dizzy, or very tired.
Normal if your muscle becomes slightly sore for a day or two after exercise when you are just starting to exercise. The pain will fade after your body gets used to the various exercises. You may be surprised to find that you are happy after exercising.
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