The most important muscle in your body is your heart, it keeps the blood flowing to all your organs and keeps them alive. Have you been to the doctor lately? Are you at risk of heart disease or a stroke? Are you taking precautions to prevent it from happening? By following these few simple exercise tips you can keep your heart in tip top condition and reduce your risk of heart disease or stroke.
1. Aerobic Workouts
This type of workout is designed to increase your heart rate so you break out in a sweat. Aerobic workouts can help you lower your blood pressure and improve the blood flow in your body. Studies have also shown aerobics can help diabetics control their blood sugar levels. It is recommended by the CDC that everyone should get at least 2 1/2 hours of medium intensity aerobics a week. You can structure this time around your schedule and do it in 10 minute intervals three times a day, five days a week or whatever works for you. A short fast-paced walk, bike ride around the block, going for a swim or dancing are all great ways to get an aerobic exercise in.
2. Strength/Resistance Training
Strength training is a great way to help you keep a healthy heart. When this is combined with an aerobic workout it helps you lower the bad cholesterol and raise the good. This in turn reduces your risk of a heart attack or stroke. The CDC and AHA suggest that incorporating this in your workout routine just twice a week can greatly lower your risk. When doing strength training exercises, these should be done in repetition sets of 8 to 10 per set for beginners. You can change the amount of the sets depending on your training regimen.
3. Stretching and Flexibility Training
This type of training helps you to be able to do your other exercises without fear of cramping, joint pain, or straining your muscles. This workout indirectly helps your heart health by allowing you to do your workout routines without injury. Flexibility training teaches you how to maintain stability and prevent falls during your workout session. Yoga and Tai chi are two great training ideas to do before and after your workouts to prevent injury. Keep these tips in mind when starting a workout regimen. If you have any questions regarding your training routine, please contact your doctor.