6 Exercise Tips to Improve Your Heart Health
Very often, this is due to a lack of knowledge and a few wrong practices. In this article, you’ll discover 6 exercise tips that will improve the health of your heart and keep you committed to being active and healthy well into your golden years.
Try These 6 Exercise Tips
• Fasted Cardio
Going for a twenty to thirty-minute walk first thing in the morning (on an empty stomach) is one of the best ways to keep your heart healthy. The walking must be done at a brisk pace, but you should not be breathless.
The goal is to be able to raise your heart rate while still being able to hold a conversation while walking. That’s the pace you want to be at.
Since walking is a cardio activity, it’ll work your lungs, heart and cardiovascular system. What makes fasted cardio so powerful is that it makes the body tap into the fat stores for fuel. When you’re in a fasted state, your glycogen levels are low and there’s no food in the body to burn for fuel.
The body has no choice but to burn fat. In this way, you’ll lose the stubborn fat that you’ve been struggling to shed. You’ll be killing two birds with one stone.
• Commit It to Writing
Write down exactly how long you’re going to stick to your exercise plan. Start with just a small goal of 2 weeks. While many people may write down plans for 90 days or more, the majority will drop off after a month.
By having short manageable goals, you’ll be more focused and it’ll be less discouraging. Once you get to day 14, give yourself a pat on the back and set another 2-week goal.
Keep doing this until exercising becomes a habit.
• Interval training
After 2 months of regular exercise, you should be fitter and stronger. Now, you should include interval training in your regimen. Interval training is just short bursts of intense activity followed by periods of rest. It’s excellent for boosting your metabolism and improving your stamina.
• Short Sessions
Aim for 20 to 30 minutes of exercise daily. If you’re just starting out, 1-hour workouts can seem intimidating and a turn off. Short focused sessions will get the job done. You just want to get more active.
• Intensity Beats Duration
A short 20-minute session of sprinting and rests will be more effective than a 45-minute jog. The short intense workouts will put your body in fat burning mode for hours after the workout is over.
Your stamina will skyrocket, and you’ll be much fitter. If you compared the bodies of sprinters to long distance runners, you would notice that the sprinters are extremely muscular and fit while the long-distance runners are usually thin and weak looking.
Aim for short intense sessions. These will strengthen your heart and your body.
• Join a Group
If you find it difficult to stay motivated, join a group of friends and exercise together. You will be accountable to them and it can be more fun and less tiresome when you train as a group. Alternatively, you could join classes at the gym such as spinning or kickboxing.
There’s a certain camaraderie that arises when people train in a group. The energy levels are high, and everyone is all pumped up and ready to go. You’ll also have more fun while exercising.
Keep these 6 tips in mind and apply them. Good things come to those who sweat.
A Heart-Healthy Diet May Be Good for the Brain – The New York Times
A diet that emphasizes vegetables, fruits and whole grains and minimizes saturated fat may be good for long-term cognitive health.
By Nicholas Bakalar
Eating a heart-healthy diet beginning in your 20s may provide brain benefits in middle age, new research suggests.
Exercise And Yoga Can Improve Your Heart Health; Know The Best …
World Heart Day 2019: Reduce your risk of heart diseases with yoga and exercise
World Heart Day is observed on every 29 September to create awareness about the steps to maintain a healthy heart. Heart health requires some extra attention and healthy practices. From a healthy diet to regular exercise there are various healthy practices you need to follow to preserve your heart health. Regular exercise is the key to stay fit and the most natural way to reduce the risk of heart diseases. Similarly, yoga also can help in supporting a healthy heart. Both yoga and exercise supports the functioning of the heart. They also reduce the other risk factors which can trigger the risk of heart diseases like obesity, high blood pressure, bad cholesterol levels and many more.
The more active you are the better is your heart health. Exercise ensures better circulation of blood and helps in the smooth functioning of the heart. Exercise also kills the various risk factors which increase the risk of heart diseases. Obesity, high blood pressure, high blood sugar levels, stress and bad cholesterol levels are some the major risk factors which can be controlled with exercise.
World Heart Day: Exercise can help you boost heart functionPhoto Credit: iStock