How can different types of exercise improve your heart health. What are the recommended durations and frequencies for each exercise type. Which exercises are most effective for strengthening the heart muscle and reducing cardiovascular risk factors.

The Vital Role of Exercise in Heart Health

Physical activity is a cornerstone of good heart health, serving as one of the most powerful tools for strengthening the heart muscle and protecting against cardiovascular disease. Exercise plays a crucial role in maintaining a healthy weight, reducing artery damage from high cholesterol, high blood sugar, and high blood pressure, and ultimately lowering the risk of heart attacks and strokes.

While all forms of physical activity contribute to overall fitness, certain types of exercise are particularly beneficial for heart health. Let’s explore the three key categories of exercise that can significantly boost your cardiovascular wellness.

Aerobic Exercise: The Heart’s Best Friend

Aerobic exercise, also known as cardio, is the foundation of any heart-healthy fitness routine. But what exactly does aerobic exercise do for your heart?

• Improves circulation
• Lowers blood pressure and heart rate
• Increases overall aerobic fitness
• Enhances cardiac output
• Reduces the risk of type 2 diabetes
• Helps control blood glucose in diabetics

According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D., aerobic exercise is one of the most important types of physical activity for heart health. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, which translates to about 30 minutes a day, five days a week.

Popular Aerobic Exercises

What are some effective aerobic exercises you can incorporate into your routine?

• Brisk walking
• Running
• Swimming
• Cycling
• Tennis
• Jumping rope

These heart-pumping activities are precisely what doctors have in mind when they recommend moderate activity for cardiovascular health. The key is to choose activities you enjoy and can sustain over time.

Resistance Training: Building Strength for Your Heart

While aerobic exercise is crucial, resistance training plays a unique and important role in heart health. How does strength training benefit your cardiovascular system?

• Helps reduce body fat, especially around the midsection
• Creates leaner muscle mass
• May help raise HDL (good) cholesterol
• Can lower LDL (bad) cholesterol

Research indicates that combining aerobic exercise with resistance training can have a particularly positive effect on cholesterol levels and body composition. This combination approach can be especially beneficial for individuals carrying excess body fat, as abdominal obesity is a significant risk factor for heart disease.

Implementing Resistance Training

How often should you engage in strength training exercises? The American College of Sports Medicine recommends resistance training at least two non-consecutive days per week. This allows for adequate muscle recovery between sessions.

What are some effective ways to incorporate resistance training into your routine?

• Free weights (hand weights, dumbbells, barbells)
• Weight machines
• Resistance bands
• Body-weight exercises (push-ups, squats, chin-ups)

Remember to start with lighter weights and gradually increase as you build strength and proper form. It’s always advisable to consult with a fitness professional or your healthcare provider before beginning a new resistance training program, especially if you have any existing health conditions.

Flexibility and Balance: The Unsung Heroes of Heart Health

While flexibility and balance exercises may not directly contribute to heart health in the same way as aerobic and resistance training, they play a crucial supporting role in your overall fitness and ability to maintain a heart-healthy lifestyle.

How do flexibility and balance exercises indirectly benefit your heart?

• Improve musculoskeletal health
• Maintain joint flexibility
• Prevent muscle cramps and pain
• Enable better performance of aerobic and strength exercises
• Reduce risk of falls and injuries that could limit exercise

As Stewart explains, “If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart.” In essence, flexibility and balance work create the physical foundation that allows you to engage effectively in heart-boosting aerobic and resistance training.

Incorporating Flexibility and Balance Exercises

How often should you practice flexibility and balance exercises? Ideally, these should be performed daily, as well as before and after other forms of exercise. This helps prepare your body for more strenuous activities and aids in recovery.

What are some effective flexibility and balance exercises?

• Basic stretching routines
• Yoga
• Tai Chi
• Pilates
• Balance board exercises

Many communities offer classes in yoga and tai chi, which can be excellent ways to improve flexibility and balance while also providing social interaction. If you prefer to exercise at home, there are numerous online resources and videos available. Always remember to check with your healthcare provider before starting any new exercise regimen, especially if you have existing health concerns.

The Synergy of Exercise Types for Optimal Heart Health

While each type of exercise offers unique benefits, the true power of physical activity for heart health lies in combining all three types. How does this synergistic approach benefit your cardiovascular system?

• Aerobic exercise improves overall cardiovascular fitness and endurance
• Resistance training builds lean muscle and improves metabolism
• Flexibility and balance work enables better performance of other exercises

By incorporating all three types of exercise into your routine, you create a comprehensive approach to heart health that addresses multiple aspects of cardiovascular fitness. This balanced approach not only strengthens your heart but also improves overall health and well-being.

Creating a Balanced Exercise Routine

How can you create a balanced exercise routine that incorporates all three types of exercise? Here’s a sample weekly plan:

• Monday: 30 minutes of brisk walking (aerobic) + 15 minutes of stretching (flexibility)
• Tuesday: 30 minutes of strength training (resistance) + 10 minutes of balance exercises
• Wednesday: 30 minutes of swimming (aerobic) + 15 minutes of yoga (flexibility and balance)
• Thursday: Rest day or gentle stretching
• Friday: 30 minutes of cycling (aerobic) + 20 minutes of resistance band exercises (resistance)
• Saturday: 45 minutes of tennis (aerobic) + 15 minutes of stretching (flexibility)
• Sunday: 30 minutes of bodyweight exercises (resistance) + 20 minutes of tai chi (balance and flexibility)

Remember, this is just a sample plan. The key is to find a routine that works for you, fits your schedule, and includes activities you enjoy. Consistency is more important than perfection, so focus on establishing a regular habit of physical activity.

The Profound Impact of Exercise on Heart Health

The benefits of regular exercise for heart health are truly remarkable. Research conducted at Johns Hopkins has shown that combining regular physical activity with a Mediterranean-style diet, maintaining a normal weight, and not smoking can provide powerful protection against coronary artery disease and vascular disease.

How significant is the impact of these lifestyle factors? In a study tracking over 6,200 subjects for eight years, these four lifestyle factors reduced the chance of death from all causes by an astounding 80 percent. This underscores the profound influence that our daily habits, particularly exercise, can have on our heart health and overall longevity.

Exercise as Medicine for the Heart

Can exercise really be as effective as medication for heart health? According to Dr. Kerry Stewart, for certain heart conditions, exercise can indeed be as powerful as some medications. This doesn’t mean you should stop taking prescribed medications, but it does highlight the potent therapeutic effect of regular physical activity on cardiovascular health.

How does exercise act like medicine for the heart?

• Lowers blood pressure, similar to beta-blocker medications
• Reduces resting heart rate
• Improves cholesterol levels
• Helps control blood sugar levels
• Reduces inflammation throughout the body

These effects combine to significantly reduce the risk of heart disease, stroke, and other cardiovascular problems. Moreover, unlike many medications, exercise has numerous positive side effects, including improved mood, better sleep, and enhanced overall quality of life.

Overcoming Barriers to Regular Exercise

Despite the clear benefits of exercise for heart health, many people struggle to maintain a regular physical activity routine. What are some common barriers to exercise, and how can they be overcome?

Lack of Time

One of the most frequently cited barriers to regular exercise is a lack of time. How can busy individuals incorporate more physical activity into their day?

• Break exercise into smaller, more manageable chunks (e.g., three 10-minute walks instead of one 30-minute walk)
• Incorporate movement into daily routines (take stairs instead of elevators, park farther away from destinations)
• Schedule exercise like any other important appointment
• Use active commuting methods when possible (walking or cycling to work)

Lack of Motivation

Staying motivated to exercise regularly can be challenging. How can you maintain your motivation for physical activity?

• Set clear, achievable goals
• Track your progress using fitness apps or wearable devices
• Find an exercise buddy or join a fitness class for accountability
• Choose activities you genuinely enjoy
• Reward yourself for meeting exercise goals

Physical Limitations or Health Concerns

For individuals with physical limitations or health concerns, starting an exercise routine can seem daunting. How can these barriers be addressed?

• Consult with a healthcare provider or physical therapist for personalized exercise recommendations
• Start with low-impact activities like swimming or chair exercises
• Gradually increase intensity and duration as fitness improves
• Consider working with a certified fitness professional experienced in training individuals with health concerns

Remember, any amount of physical activity is better than none. Even small increases in daily movement can contribute to improved heart health over time.

The Future of Exercise and Heart Health

As our understanding of the relationship between exercise and heart health continues to evolve, new approaches and technologies are emerging to help individuals optimize their cardiovascular fitness. What are some exciting developments in this field?

Personalized Exercise Prescriptions

Advances in genetic testing and personalized medicine are paving the way for individualized exercise prescriptions. How might this change the way we approach exercise for heart health?

• Tailored exercise programs based on genetic predispositions
• Customized intensity and duration recommendations
• Specific exercise types matched to individual cardiovascular risk factors

Wearable Technology and AI

The rapid advancement of wearable technology and artificial intelligence is revolutionizing how we monitor and improve heart health through exercise. What role will these technologies play in the future?

• Real-time monitoring of heart rate, blood pressure, and other vital signs during exercise
• AI-powered recommendations for optimal exercise timing and intensity
• Virtual reality exercise programs for enhanced engagement and motivation

Integration of Exercise in Healthcare

As the medical community increasingly recognizes the power of exercise in preventing and treating heart disease, how might exercise be further integrated into healthcare?

• Prescription of exercise programs by healthcare providers
• Insurance coverage for exercise programs and fitness memberships
• Integration of exercise data with electronic health records for comprehensive care

These advancements hold the promise of making exercise for heart health more effective, accessible, and personalized than ever before. As research continues to uncover the intricate relationships between physical activity and cardiovascular health, we can expect even more innovative approaches to emerge, further empowering individuals to take control of their heart health through exercise.

3 Kinds of Exercise That Boost Heart Health

Being physically active is a major step toward good heart health. It’s one
of your most effective tools for strengthening the heart muscle, keeping
your weight under control and warding off the artery damage from high
cholesterol, high blood sugar and high blood pressure that can lead to
heart attack or stroke. 

It’s also true that different types of exercise are needed to provide complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”

Here’s how different types of exercise benefit you.

Aerobic Exercise

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Resistance Training (Strength Work)

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Stretching, Flexibility and Balance

What they do: Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.

“If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

7 Heart Benefits of Exercise

7 Heart Benefits of Exercise | Johns Hopkins Medicine

One of the very best gifts you can give your heart is physical activity. In
fact, pairing regular exercise with a

Mediterranean-style diet

, maintaining a normal weight and not smoking is a great protection plan
against coronary artery disease and vascular disease, Johns Hopkins
research has found. 

Not convinced such simple steps could be so powerful? These four lifestyle factors reduced the chance of death from all causes by 80 percent over the eight-year period that more than 6,200 subjects were tracked.

“For certain heart conditions, exercise can be as powerful as some medications,” says Johns Hopkins expert Kerry Stewart, Ed.D.

Understanding just how physical activity benefits your heart can be strong motivation to get moving to get moving more. Here’s what to know.

1. Exercise lowers blood pressure.
   

   Exercise works like beta-blocker medication to slow the heart rate and
   lower blood pressure (at rest and also when exercising). High blood
   pressure is a major risk factor for heart disease.

2. Exercise is key to weight control.
   

   Especially when combined with a smart diet, being physically active is an
   essential component for losing weight and even more important for keeping
   it off, Stewart says—which in turn helps optimize heart health. Being
   overweight puts stress on the heart and is a risk factor for heart disease
   and stroke.

3. Exercise helps strengthen muscles.
   

   A combination of aerobic workouts (which, depending on your fitness level,
   can include walking, running, swimming, and other vigorous heart-pumping
   exercise) and strength training (weight lifting, resistance training) is
   considered best for heart health. These exercises improve the muscles’
   ability to draw oxygen from the circulating blood. That reduces the need
   for the heart—a muscular organ itself—to work harder to pump more blood to
   the muscles, whatever your age.

4. Exercise can help you quit smoking.

   
   

   As smokers become more fit, they often quit. And people who are fit in the first place are less likely to ever start smoking, which is one of the top risk factors for heart disease because it damages the structure and function of blood vessels.

5. Exercise can stop or slow the development of diabetes.
   

   Johns Hopkins research has shown that when combined with strength training,
   regular aerobic exercise such as cycling, brisk walking, or swimming can
   reduce the risk of developing diabetes by over 50% by allowing the muscles
   to better process glycogen, a fuel for energy, which when impaired, leads
   to excessive blood sugars, and thus diabetes.

6. Exercise lowers stress.
   

   Stress hormones can put an extra burden on the heart. Exercise—whether
   aerobic (like running), resistance-oriented (like weight training) or
   flexibility-focused (like yoga)—can help you relax and ease stress.

7. Exercise reduces inflammation.

   
   

   With regular exercise, chronic inflammation is reduced as the body adapts to the challenge of exercise on many bodily
   systems. This is an important factor for reducing the adverse effects of
   many of the diseases just mentioned.

Try It

Move More for Heart Benefits

How can you fit more exercise into your day, or become more physically
active if you haven’t been before? Begin with small starts like these, and
build up from there.

• Park your car at the far end of a parking lot, so you have farther to
  walk to a building’s entrance.
• Choose the stairs rather than the elevator.
• Spend part of your lunch break walking.
• On bad-weather days, try walking indoors at a mall.
• Wake up a bit earlier and exercise before you do anything else.
• Use a wearable fitness tracker to count your steps. Try increasing your
  daily steps by 500 each week with the goal of reaching 10,000 steps per
  day, a level that can produce many health benefits.

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Related Topics

How to train the heart and blood vessels

• Home
• Blog
• Why train the heart

Content:

• Why you need to train your heart

• How to train the heart and blood vessels

• Which workouts have a positive effect on the heart muscle

• Is it possible to train the heart with heart disease

Moderate exercise is good for the whole body and not least for the cardiovascular system. Strengthening the heart muscle can be done with simple exercises. The main thing is to follow some rules, otherwise, instead of benefiting, you can harm yourself. Today we will tell you why to train the heart and how to do it right.

Why you need to train your heart

Regular exercise helps to become more resistant to stress. Stress has a detrimental effect on the heart, while regular exercise contributes to the production of neurotransmitters and a decrease in the hormone cortisol. But here it is important to understand that during physical, as well as during emotional overload, stress hormones are produced – adrenaline and norepinephrine.

But sports are needed not only for muscle training, but also for getting rid of tension. Therefore, loads in the first place should bring pleasure, but at the same time not become an addiction. If you’re too ambitious, you may be addicted to adrenaline, which is not good for your cardiovascular system. In addition, participation in exhausting marathons can bring another problem – joint diseases and inflammation in the body. Thus, when choosing a sport and the number of loads, it is important to observe moderation. But sports loads not only allow you to get rid of stress, they contribute to an increase in the volume of the heart. A trained heart pumps more blood at a time, i.e. the organ can make fewer contractions. In this case, we are talking about an increase in volume, and not size. With regular exercise, the volume of the lungs also increases, i.e. the body is better saturated with oxygen and the heart does not lack nutrition.

How to train the heart and blood vessels

The main rule to follow during aerobic exercise (cardio) is to control the heart rate. In this case, training gives a noticeable effect even in combination with a small anaerobic (strength) load.

How to train the heart correctly? Everything is pretty simple. When training, it is important to monitor the pulse: the indicators should reach 120-140 beats per minute and remain at the same level throughout the session. In this case, the volume of the heart will increase due to the stretching of the walls. If the pulse increases to 180-200 beats and stays at this level for more than 20 minutes, lactic acid is released, due to which the walls thicken. Thickening leads to the gradual death of cells and an increased risk of a heart attack, so such loads do more harm than good.

Which workouts have a positive effect on the heart muscle

When choosing a sport, you need to take into account both the physical capabilities of the body and your emotional state. If the soul does not lie in any training, it is better to choose other exercises.

Useful training for the heart muscle:

• Walking. Most suitable for beginners. It is important not to stop for 40-60 minutes and increase your walking speed over time. From walking the heart is not overloaded even in untrained people.
• Running. You can run both in the gym and in the park, as well as at home on the spot. But, as with other types of exercise, it is important to monitor the pulse. Running may be contraindicated for overweight people.
• Swimming. Has no contraindications. You can visit the pool for overweight people and patients with diseases of the joints, spine.
• Walking up stairs. Intense load. At first you can climb several floors, over time you can go higher.
• Dancing. They train the heart well without overstrain and contribute to the production of endorphins, which allow you to deal with stress.
• Cycling.
• Trainers. It is better for beginners to practice in the gym under the supervision of an instructor.

Remember that sports can be played anywhere. It is not necessary to sign up for a gym if a large crowd of people does not allow you to relax. It is important to find a suitable place where you feel comfortable. It can be a park, street, own apartment, office. If, on the contrary, you experience anxiety from a lack of communication, team sports are suitable for you: volleyball, basketball, aqua aerobics. The optimal mode is 30-60 minutes of classes 3-4 times a week.

Is it possible to train the heart with heart disease

Cardiovascular disease is not a contraindication to training. Although it is worth clarifying that cardiac diseases are different and of varying severity, so all classes must be agreed with the doctor.

Physical activity is necessary for those who suffer from heart disease and blood vessels, as well as those who have undergone surgery, but first you need to get the opinion and permission of a cardiologist. If you experience fatigue even from minimal physical activity, you may have problems with the cardiovascular system. In this case, you should undergo an examination and refrain from exertion for a while. If you have already been diagnosed with a heart disease, a consultation with a cardiologist is vital. You can undergo high-quality diagnostics and get advice from an experienced doctor at the Chekhov Vascular Center in the Moscow Region.

8-800-444-49-59
Appointment for consultation, research

Beregovaya st. , 36A, Chekhov, Moscow region, Russia, 142301

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Mon-Sun – 24 hours a day

Physical activity for people with cardiovascular disease

Physical activity for people with cardiovascular disease

The human cardiovascular system does not tolerate rest. The middle layer of the heart is a muscular tissue and therefore needs regular training. Moderate cardio ¹ : jogging, swimming, cycling, Nordic walking ² , therapeutic exercises and even regular outdoor walks are ideal for this. An alternative for gym lovers: exercise bike and aerobics. Many useful exercises can be learned from Eastern practices: yoga, qigong ³ and even belly dancing.

The type of physical activity should be chosen taking into account the state of the cardiovascular system. In the presence of chronic diseases, it is necessary to obtain the approval of a cardiologist! For example, the exercise allowed for hypertension may be completely unacceptable for a person who has had a myocardial infarction.

¹ Cardio

These are types of physical exercises aimed at strengthening the heart and increasing breathing. During such training, the biochemical process of aerobic glycolysis is launched: when, as a result of oxidation with oxygen, glucose is actively broken down. Cardio loads are directly related to the health of the human cardiovascular system.

² Nordic walking

Nordic walking Sauvakävely – walking with sticks). The founders of this sport are Finnish skiers who trained with sticks in the summer. In the late 90s of the XX century, Nordic walking became popular all over the world. Numerous studies confirm that CX has a beneficial effect on the functioning of the heart: it is especially good for high blood pressure. In fans of this sport, after a few months, systolic pressure drops from 4 to 9mmHg.

³ Qigong

Qigong — Literally translated from Chinese means — work with energy (qi — energy, gunn — action, work, skill). Qigong is an ancient art based on the idea of ​​the existence of a special qi energy that permeates the whole world. And although the scientific world has not yet recognized the existence of this energy, Qigong is successfully practiced all over the world. Once a closely guarded secret by Taoist monks, the exercises today help many people gain physical health and spiritual balance.

• Atherosclerosis, obesity

A sick heart and excess weight are interconnected. The more kilograms, the higher the level of cardiovascular risk. The most effective way to reduce risks is to make exercise a part of your life, for example, start running.

However, if the body weight is significantly higher than normal, a very cautious start is important. Doctors recommend starting with a diet and simple walking. And only when the weight starts to decrease, you can start running: jogging, gradually increasing the duration of the session.

For starters, 10 minutes a day is enough. Ideally, you need to run for 30-40 minutes several times a week. Improving the condition of the heart and blood vessels will not keep you waiting: for example, every 5 kilograms dropped lower blood pressure by 5.4 mmHg.

• Arterial hypertension

The main thing that a hypertensive person should understand for himself is that sudden movements, upside down postures and lifting loads are prohibited. For people with a tendency to increase pressure, respiratory complexes from 9 are ideal.0088 yoga or qigong . With the harmonization of inhalations and exhalations, the brain is saturated with oxygen, and the pressure stabilizes. Daily half-hour walks or even just walking in place is also an excellent remedy for pacifying hypertension. Swimming or water aerobics three times a week for 45 minutes – ideal for those who prefer water to walks.

• Ischemic heart disease

This is a whole group of diseases: angina pectoris, myocardial infarction, postinfarction cardiosclerosis. Physical activity is prescribed taking into account the severity of the disease. In the first degrees of ischemia, cardiologists recommend Nordic walking . Several times a week: beginners for 20 minutes a day, experienced “walkers” – an hour and a half. In acute and severe forms of ischemia, the simplest gymnastics is shown : sitting on a chair or standing still. Or slow dancing.

• Tachycardia, bradycardia, arrhythmia, vascular dystonia

For various violations of heart rhythms and VVD, master the techniques of Chinese gymnastics Qigong ⁴ . The ancients gave us invaluable experience for maintaining the heart in a healthy state. In addition, even very old people can master the basic principles of qigong!

⁴ Qigong “Dilution of water” and “Churning the sea”

The qigong exercise “Dilution of water” is very effective. It helps the heart work, relieves pain in the middle of the sternum, strong heartbeat and shortness of breath.

Stand straight, feet shoulder-width apart, hands down. Raise your hands in front of you to chest level, turn your palms away from you, point your little fingers up, bend your arms, forming a ring. As you inhale, take your hands back behind you at shoulder level, without changing the position of the little fingers. At the same time, try to push your chest forward. As you exhale, return the hands to the position in front of the chest. Repeat the spreading of the arms until a feeling of warmth and comfort appears in the chest area.

And another effective exercise is “Churning the Sea”. Stand straight, feet shoulder-width apart, put your hands together and raise them to chest level. Start rotating your arms, describing circles with a diameter of about 15 cm. Performing one inhalation-exhalation, describe one circle.

• Varicose veins

Power loads are excluded.