Exercise is good for heart health. Exercise has many benefits for human body, especially for heart health. For friends with bad hearts, doing fitness exercises can also be good for the heart. Let's take a look at exercise that is good for heart health.
Heart-healthy exercise 1 walking
The top ten aerobic exercises are walking. Walking is pleasant, safe, cheap and easy to adapt to almost anyone's busy day. You can walk to work, walk to the grocery store, or walk around your community. Aerobic exercise refers to the continuous and rhythmic use of large muscles for a long time. Walking is a good example.
Take the stairs at home
In order to get the maximum heart health benefits from aerobic exercise, the goal is to reach 50% to 85% of the maximum heart rate. Whether at home or in the gym, climbing stairs is an easy way to get into the target range. To calculate your maximum heart rate, subtract your age from 220. If you don't want to stop and count your heartbeat, you can assume that you are at your target speed, and at the same time, you can continue to talk while exercising without breathing too much.
Ride a bike
The twitching of leg muscles is good aerobic exercise for the heart. Road bikes or stationary bikes can do this kind of exercise. When the weather is too cold or too wet to ride a bike outdoors, riding a stationary bike at home can put you on the road to heart health. The position of seats and pedals is very important to prevent injuries when riding, so make sure that your bike fits your body.
swim
According to statistics, swimming is one of the best aerobic exercises and the third most popular physical activity. Swimming for two and a half hours a week will bring you the amount of aerobic exercise you need and also benefit your heart health. Another advantage of this kind of exercise is that swimming has less pressure on bones and joints. This is especially beneficial if you are a little overweight at first or have joint diseases such as arthritis.
Elliptical machine motion
Elliptical machine is one of the fastest growing aerobic exercise options. These machines can be found in most fitness centers, and more and more people buy them to exercise at home. The benefit of elliptical machine to heart health is that it can exercise your upper body and lower body at the same time. The motion of elliptical machine imitates running. At the same time, rhythmic arm movements make blood flow to the back and shoulder muscles.
dance
Dancing contributes to heart health and belongs to rhythmic aerobic exercise. All you need is a pair of good shoes, some space and music that can inspire you. A good aerobic exercise big heartbeat is about 120 to 135 times per minute. According to your ability and preference, the influence of dance can be from high to low. You can take dance lessons with others, such as Zumba, or exercise at home by yourself.
taiji
A survey shows that many adults regard Tai Chi as a low-intensity aerobic exercise. Taiji is a form of exercise based on Wushu in ancient China. It uses slow-paced body movements combined with deep breathing and concentration, which is why it is also called "mobile meditation". This kind of exercise is good for body and mind, including heart health.
Stay healthy at home with somatosensory games
Playing interactive video somatosensory games is a good choice for exercising at home. Research shows that somatosensory boxing, tennis and bowling can increase your heart rate and make it reach the standard of aerobic exercise. Somatosensory games do provide an effective way to exercise. Remember, in order to meet the requirements of physical exercise, you need to play for 30 minutes every day, five days a week.
Aerobic exercise in water stirs up splash.
Like swimming, aerobic exercise in water provides a good protection for heart health, and will not bring too much pressure to joints like other conventional exercises. If you have arthritis, knee pain or overweight, aerobic exercise in water may be the most suitable exercise for you. Aerobic water has been proved to improve the joint function of arthritis patients without aggravating symptoms.
Other benefits of aerobic exercise
It's hard to find a more beneficial lifestyle than aerobic exercise. Regular aerobic exercise helps to control blood pressure, relieve stress and depression, raise cholesterol level, help to lose weight and maintain weight, lower blood sugar of diabetic patients, increase muscle and bone strength, and help to prevent thrombosis. Choose an aerobic exercise that you can enjoy and stick to, and you will reap more benefits than you think.
Exercise beneficial to heart health II. Let's go.
Suggested way: 4.5 kilometers a day, more than 30 minutes each time, and exercise 5 days a week.
Walking is not fast, how fast? Just walk about 4.5 kilometers per hour and do it twice a day. You can confirm the walking speed with the help of mobile phones and other tools. Fast walking can improve myocardial contractility, improve coronary atherosclerosis and reduce blood pressure, blood lipid and blood sugar. Parks or community gardens are very suitable for walking, while urban road air pollution is not suitable.
swim
Suggestion: 65438+ 0~2 hours each time, 2~3 times a week.
Swimming is an excellent whole-body exercise. People who insist on swimming will obviously increase the heart volume, contract more forcefully, thicken the arteries, increase the elasticity of the blood vessel wall and increase the stroke output, which can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases. Moreover, swimming does not damage joints, and it has advantages over running.
deep squat
Suggestion: Repeat 20 times each time, 1~2 times a day.
If you don't exercise because of the weather or time, you can make up for it by squatting. The method is: separate your feet, shoulder width apart, stretch your arms forward, bend your knees slowly, keep your upper body as straight as possible, stay for about 10 second, retract your hands, and get up slowly with your hips on. Pay attention to breathing coordination during the whole process, avoid squatting and getting up, and prevent head ischemia. Squat is simple and easy to do, and it is also a good "love sport".
jogging
Suggestion: 30 minutes each time, about 5 times a week.
Jogging is more effective than brisk walking, and the exercise time is shortened. Jogging can speed up the heartbeat, deepen breathing, increase vital capacity, increase the volume of the heart, increase the total blood supply and increase the density of capillaries, thus providing more nutrition for the body and consuming fat more effectively. Jogging also needs a good air environment.
rope skipping
Suggestion: more than 20 minutes each time, 5 times a week. In recent years, foreign fitness experts highly admire skipping as an exercise method. Skipping rope can not only accelerate gastrointestinal peristalsis and blood circulation, promote systemic metabolism, but also enhance the functions of cardiovascular system, respiratory system and nervous system. Skipping rope is suitable for people who are not too old and don't need much space. Jumping rope often is very beneficial to strengthening the heart.
long journey
Suggestion: ride 10 ~ 20k m 30 ~ 60min, 2~3 times a week.
Cycling accelerates blood circulation, and the change of heart rate varies with pedaling speed and terrain fluctuation, and the heart rate is more than twice as fast as usual. Cycling often can make the heart muscle contract stronger, the blood vessel wall more elastic and the limbs stronger. Ride on roads with good air.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
Suggestion: about 20 minutes each time, 5 times a week.
It can relax the muscles of the whole body, cooperate with slow, slender and even abdominal breathing, make the lungs of human body have enough oxygen and the heart get enough blood supply, but it will not increase the burden on the heart and cause sports injuries. Playing Tai Ji Chuan often can effectively prevent heart disease.
Impedance training beneficial to heart health is good for heart.
Resistance exercise, also known as strength training, can effectively improve heart health. If we combine strength training with aerobic training perfectly, we can improve people's high-quality cholesterol and reduce bad cholesterol. It can also reduce the risk of heart attack and stroke. When choosing strength training, it is best to choose the frequency about twice a week, bearing in mind that it is not two consecutive days.
Cardiopulmonary function training is good for the heart
Cardiopulmonary function training is very important for our health and is also called aerobic exercise by many people. Cardiopulmonary function training is mainly to increase perspiration, improve our heart rate and promote the normal circulation of blood. If you have chronic diseases such as diabetes, you can also help control blood sugar through training. Cardiopulmonary function training, at least 150 minutes per week, and it is moderate-intensity exercise. For example, walking fast or riding a bike is not a good aerobic training program.
Flexibility training is good for the heart.
Flexibility training will be helpful for sports, such as yoga or Tai Chi, which we know better. Over time, it can not only improve our flexibility, but also increase our balance. This can effectively reduce our muscle twitching or joint pain during exercise, because it can help to complete a series of actions when doing heart health during exercise, avoid injury and improve heart health.
Walking is good for heart health.
Regular walking can strengthen our myocardial contractility, effectively expand peripheral blood vessels and significantly enhance the function of myocardium. Moreover, regular walking after meals can effectively prevent coronary heart disease. It is best to exercise for 20 minutes to 1 hour every day. If the body allows, the speed can be increased.