3 Types of Exercise That Boost Heart Health
Exercise is a key step towards good heart health. It is one of the most effective tools for strengthening your heart muscle, controlling your weight, and preventing artery damage from high cholesterol, high blood sugar, and high blood pressure that can lead to a heart attack or stroke.
In addition, various types of exercise แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ must be done to have a complete body. “Aerobic exercise and resistance training are the most important for heart health.”
Aerobic exercise
What it does: Aerobic exercise increases blood flow, which lowers blood pressure and heart rate.
How long you should exercise: Ideally, at least 30 minutes a day, at least 5 days a week.
Examples: brisk walking, running, swimming, cycling, playing tennis, and jumping rope are aerobic exercises that get your heart beating rhythmically, so doctors recommend doing at least 150 minutes of moderate activity per week.
Resistance training
What it does: Resistance training has very specific effects depending on body composition, Stewart says. For those with a lot of body fat (including a big belly, a risk factor for heart disease), it can help you lose fat and build lean muscle mass. Research shows that combining aerobic and resistance exercise may increase HDL (good) cholesterol and lower LDL (bad) cholesterol.
How long to do it: At least two days of resistance training each week is a good rule of thumb, according to the American College of Sports Medicine.
Examples: Exercise using free weights (such as handweights, dumbbells or a barbell), weight machines, using resistance bands or performing resistance exercises such as push-ups, squats and chin-ups.
Stretching, Flexibility and Balance
Flexibility exercises, such as stretching, don’t directly benefit your heart health. What they do benefit your musculoskeletal health, helping you stay flexible and reducing joint pain, cramps, and other muscle problems. Flexibility is a key part of making aerobic and resistance training easier, Stewart says. “If you have a good musculoskeletal foundation, you can do exercises that are good for your heart,” he says. Another benefit is that flexibility and balance exercises can help you maintain stability and prevent falls, which can lead to injuries from other types of exercise.