To ensure a healthy heart, doctors recommend a miracle drug: to move the body. When we do exercise regularly, the heart works more efficiently and without having to make much effort. The blood flows better and your arteries and vessels become more flexible and healthy. All this prevents the risk of cardiovascular diseases, such as heart attack, cholesterol high, stroke, and hypertension.
“While a person is sedentary has 80 to 100 beats per minute, a person’s guests is between 60 and 70 beats per minute,” explains the professor of physical education Paul Mazzeu, the academy’s Competition, in São Paulo. It may seem little, but this improvement in efficiency decreases by 40% the risk of cardiovascular complications.
To support the cardiovascular system, the exercise must elevate the heart rate. “It is the case of walking, cycling, swimming, running, classes, step, and jump,” recommends Paul Mazzeu. Check out the following, for which those activities do as well to vital muscle and what variations of workout that promote cardiovascular health.
Time and frequency
You do not need to spend two hours at the gym every day to protect the heart. Even small amounts of physical activity can reduce the risk of heart disease, says a study done by researchers at the University of Harvard (USA).
According to the research, practice 150 minutes – the equivalent of two and a half hours of exercise per week decreases the risk of heart disease by 14%. This percentage increases according to the amount of exercises performed.
“The most important thing is that you do with regularity, because of its beneficial effects are not mediate, but, yes, in the medium and long term,” explains the cardiologist Claudio Baptista, the Brazilian Society of Medicine of Exercise and Sport (SBMEE).
She backs away from the risk of cardiovascular diseases such as hypertension and high cholesterol, thanks to physical conditioning that the activity provides. Being an aerobic activity, the race of long duration and low intensity conditions the heart.
According to the sports physician Ricardo Munir Nahaf, of the Brazilian Society of Medicine of Exercise and Sport (SBMEE), after some time of practice, your body spends to save energy to accomplish some tasks. This economy is generated by physical fitness is what prevents it overloading, making it easier to control pressure, cholesterol and weight.
According to the personal trainer Edson Ramalho, Sao Paulo, after two or three weeks, it is already possible to feel the difference of race in physical conditioning. Even mundane tasks, such as climbing stairs, become easier. As a result, the chores are less tiring and more pleasurable.
Walk in the fresh air
To ward off the danger of hypertension, bet on hiking. The past reduce blood pressure on the first time and, what is better still, this drop is stable in the following 24 hours. That was the conclusion of a survey of the Faculty of Medicine of Ribeirão Preto (FMRP), USP. This happens because during the practice of exercise, blood flow increases, causing the blood vessels to expand, decreasing the pressure.
Moreover, the hike makes the valves of the heart work harder, improving circulation of hemoglobin and oxygenation of the body. “With the increased pumping blood to the lungs, the blood gets richer in oxygen. Added to this, the walk also makes the arteries, veins and capillaries, if they might enlarge, making transportation of oxygen more efficient to the peripheral parts of the body, such as arms and legs,” says physiologist Paulo Correia, Unifesp.
The walk is also a factor of protection against strokes and heart attack. “In addition to the regular levels of cholesterol in the body, the vessels become more elastic and more likely to if they might enlarge when there is some obstruction. This prevents the arteries cease to carry blood or clogging,” says Paul.
Walk on the treadmill
The walk on the treadmill with speed between 4.0 and 6.0 km/h (above that may adversely affect the lumbar spine) and with a slope of between 2 and 12% (without holding on the bar support) is a cardiovascular activity excellent. “At the same time able to elevate the heart rate to a training zone more effective than a normal walk, this type of training has a burden to articulate much less to the ankles, knees and spine than the running training traditional,” explains the professor of physical education Paul Mazzeu.
There are several benefits of whom you choose for this sport, especially when it is out of the way. Two of these benefits are the low impact on joints and the improvement of the process cardiorespiratory.
For the fitness coach Rodrigo Taddei, of St. Paul, some strategies of coaching swimming is able to increase the fitness of the heart and also accelerate the burning of body fat. They are:
– Increase the intensity: one example is to do a training workout with high intensity (in the limit of a maximum threshold aerobic);
– Vary workouts: as well, the body does not get used to it, or sleeps, with this, the calorie expenditure will always be higher;
– Use accessories, such as hand paddles and fins, which increase the muscle work, generating an increase of caloric expenditure.
Vary the exercises
The great experts on cardiovascular health suggest that the variation of the modality is more beneficial than maintaining the same aerobic activity. “This way, if I do swimming on Monday, running on Wednesday and I pedal at the end of the week, I likely greater benefit to cardiovascular health than the keeping the same spending sports”, points out professor of education-physical. The variation of training continuous and interval also proved more effective in the increase of oxygen consumption.
Vary the workout
The best stimuli are the mixture of two different types of training. The training is continuous and the interval. As the name itself says, the training continuum is characterized by the maintenance of the heart rate at the same intensity (70% of maximum heart rate, for example) and has, as main benefit, the dilation of the heart chambers, something fundamental to the improved performance of the heart.
Already the training interval benefits cardiovascular health by its ability to strengthen the myocardium (heart muscle), increasing the efficiency of the pumping of blood performed by the heart. This training is characterized by the variation of the heart rate. “We try to achieve a high intensity for a specified time (run at 90% of heart rate maximum for 2 minutes, for example), and then provide a partial recovery of the body (walk until you reach 70% of the maximum frequency, for example),” says professor Paul Mazzeu. The number of sets will depend on the fitness of each individual.
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