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Heart health exercises -

These can be switched up based on your preferences for any given workout. Start including these exercises to keep your heart in excellent shape.

Exercise in general is beneficial for cardiovascular health. It makes you less likely to develop heart problems as you age, for one. It helps lower your blood pressure , increases your high-density lipoprotein or good cholesterol , reduces stress and improves your heart's ability to pump more blood into your muscles by efficiently transferring oxygen out of the blood.

It also has indirect benefits. Lance LaMotte, interventional cardiologist and owner of Title Boxing Club in Baton Rouge, Louisiana. On the flip side, it's also important to remain active as you age because inactivity has been linked to a greater chance of developing heart disease.

It also increases your chances of a major cardiovascular event. LaMotte said, "Studies have shown a decreased likelihood of heart attack and stroke by maintaining or increasing activity with age. Any exercise that gets your heart rate up is beneficial for your heart health, said Dr.

Although all exercise provides heart health benefits, there are some workouts that stand out as ideal to keep your heart going strong. Here's a breakdown of five of the top exercises for heart health. These exercises get your heart pumping and offer a variety of options to prevent overuse injuries and work different muscles.

A good rule of thumb to follow with interval training is to keep the exercises short and intense followed by a rest period of the same length or shorter in between.

Interval training is a good option when you're short on time and want to break a quick sweat. Studies even suggest that HIIT-style or high-intensity interval training workouts improve both your lung and heart health , as well as your heart's response to exercise.

Additionally, there are workout apps and programs you can download that focus on this type of training if you're not sure where to begin. Weightlifting may be slower paced, but it is also a good way to get your heart rate up and improve your heart's strength.

Depending on your goals, it's helpful to connect with a personal trainer who can teach you proper techniques and set up a customized workout program for you. Walking is just as beneficial as getting a run in , but is gentler on the body.

It's easy to do anywhere and you can gain even more benefits by picking up the pace. Research suggests that brisk walking can further improve your cardiovascular health compared to walking slowly.

Other ways to make your walks more challenging are by walking with some weights in hand, adding a half mile every time you go for a stroll, or adding bodyweight exercises every so often.

Yoga is known to lower blood pressure, improve your flexibility and balance and help reduce any aches and pains. Yoga can be done in the comfort of your own home -- all you need is a yoga mat and a small space to move. Swimming is a low-impact, full-body workout that is gentle on the joints, but still packs some cardio punch.

Swimming keeps your lungs and heart strong and even helps lower your blood pressure. It's a great aerobic option if you're also recovering from an injury or if your body doesn't respond well to high-impact exercises. Before you take on any new exercise program, it's important to discuss it with your doctor, especially if you have had any prior health issues, or if heart issues run in your family.

LaMotte said that "if cardiovascular risk factors are present, it is advisable to have a physician's clearance prior. If you're just getting started on your workout journey, it's important to make sure you don't do too much too soon. LaMotte recommended that you start slowly to establish consistency and set reasonable goals.

They could also move on to more difficult movements over time as their fitness improves. For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.

To perform circuits, a person completes 30—60 second rounds of each chosen exercise in succession before resting for 30—60 seconds. They then perform the entire course again, as many times as they prefer.

Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity.

This exercise works the abdominal muscles. To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly. To perform, bounce lightly from one foot to the other.

At the same same, swing the arms from side to side. Dancing to upbeat music can burn calories , while people may find it very enjoyable as an exercise.

A person can perform arm circles while sitting or standing, making them ideal for all skill levels. A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.

The trunk rotation works the abdominal muscles while testing the cardiovascular system. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items.

Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well. Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving.

Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.

Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere. A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks. Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

This shuffling motion closely resembles a football or speed-skating warm-up. A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. However, some exercises are also more complicated and involve transitions from floor to standing.

Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. Squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves. Mountain climbers are an advanced exercise to work the whole body, especially the lower portion.

Burpees are an advanced full-body move to get the heart pumping. If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball. The bear crawl is a full-body exercise.

YouTube and other streaming services mean that a person can learn from trainers in the comfort of their home. Ideally, they should choose one from a reputable organization, such as ACE Fitness or the National Academy of Sports Medicine. Before beginning a workout, a person should spend minutes doing a dynamic warm up.

Slow, gentle stretching is important to warm up muscles and prepare for more vigorous exercise. With cardiovascular workouts, a person must focus not only on the exercises themselves but also on their effort and intensity when performing them.

Very few people should aim for a 10 when exercising at home. During home exercise, a person can ideally aim for an RPE of between 3—7 , indicating moderate to vigorous exercise. Below are some characteristics of each RPE, according to the American College of Sports Medicine.

Engaging in a consistent home exercise routine 3—5 days per week can enhance physical abilities and overall physical health. Just because a person is at home does not mean they are not susceptible to injury. Some of the ways to help ensure safety include:.

An active exercixes is Herbal fertility supplements for cardiovascular Warrior diet recovery time exercisex some of the most Ezercises ways to move. Karen Asp Heart health exercises an award-winning journalist and author specializing in fitness, nutrition, health, animals, and hwalth. Karen is a certified plant-based nutrition educator, certified vegan lifestyle coach and educator, and ACE-certified personal trainer and fitness instructor. Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. Exercisex Heart health exercises Health. Feb 19, Updated Nov 17, Strengthening your heart is one of the best things you can do for your health. And as you know, the best way to strengthen your heart is to exercise.

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