Your heart is responsible for delivering blood to all tissues and organs. Every pulse, the heart pumps out oxygenated blood to the circulatory system. The stronger your heart is, the better it is to carry out its responsibilities, and consistent practice will have a positive effect on the strength of your heart. The strength of the heart is indicated by the stroke volume itself, which is how much blood is pumped out of your heart. If your heart is stronger, then it can provide enough blood to your body tissues and organs without having to pump frequently. As a result, those with a strong heart will have a lower resting heart rate.
The heart will get stronger and healthier if you exercise. Even WebMD states that people who don't exercise have a two-fold higher risk of heart disease compared to people who exercise. Therefore, let's look at some types of exercise that can strengthen your heart, here!
Types of exercise to strengthen the heart
1. Interval training
This is an unparalleled exercise to prevent heart disease, diabetes, lose weight, and improve fitness. You can combine high intensity exercise with a longer active recovery period. An example is, you can walk at normal speed for 3 minutes and move 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 at cleansing the body of sugar and fat from the blood.
2. Total body workout, aka the sport that moves the whole body
The more muscle involved in an activity, the harder your heart has to work to compensate, so the body will become stronger 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 practice more ideal.
3. Weight training
This is actually another form of interval training, because it will increase your heart during repetition and decrease it during changing sets. By handling all the demands placed on the heart efficiently, strong muscles will relieve the overall burden on the heart. Therefore, use free weights that can involve a lot of your muscles and core, then get up in balance.
4. Core training and yoga
Core exercises like Pilates can strengthen core muscles by increasing flexibility and balance. Yoga can also make blood pressure drop, making blood vessels more elastic and also promoting heart health. Therefore, yoga can simultaneously strengthen your core.
How often do you have to exercise?
At the very least, you have to be active with moderate intensity for 30 minutes, for 5 days a week. If you have just started, you can do it slowly. Over time, you can make your practice more challenging and longer. Do it gradually so that the body can adjust.
When you exercise, do it at a low speed a few minutes at the beginning and at the end of your training. That way, you indirectly warm up and cool down every time you practice. You don't need to do the exact same thing every time. This will be more fun if you change that.
What needs to be taken care of when exercising
You may be able to exercise without problems if your doctor says that you can do it, and provided you pay attention to your condition while exercising. Immediately stop and ask for medical help if you feel pain or pressure in your chest and upper body, get cold sweat, have difficulty breathing, have a very fast or uneven heartbeat, feel dizzy, or are very tired.
Normal if your muscles become a little sore for one or two days after training when you are just starting to exercise. The pain will fade after your body is familiar with the various exercises. You might be surprised to find that you feel good after exercising.
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