The human body needs regular physical activity to stay healthy but integrating it into daily life is not always easy. We propose several strategies.
- What kind of exercise protects the heart?
- How much exercise do you need to do to take care of your heart?
- Why exercise is important for the heart
The human body is made up of two-thirds water and this is regulated, directly or indirectly, through the impulse of the heart. Exercising, gaining physical depth, along with a tempered mood and a change towards healthier eating habits, allows you to strengthen the heart and enjoy a long and quiet life. However, what exercises are good for the heart?
WHAT KIND OF EXERCISE PROTECTS THE HEART?
To maintain health, it is advisable to burn approximately 500 to 950 calories a day through movement.
Many of them go with daily activities, but it is not enough: it is necessary to perform a sports activity that accelerates the pulse of 60 to 90% of its capacity, two to four times a week for half an hour.
The minimum and maximum intensity needed by the heart is calculated according to the following formula: the figure 220 is subtracted from the age of the practitioner; if the resulting quantity is multiplied by 0,6, the minimum heartbeat frequency is obtained; If multiplied by 0.9 you get the maximum.
Activity that speeds up the heartbeat, uses the large muscles of the body, stays continuous and is rhythmic in nature is called aerobic. It is the type of exercise that forces the heart and lungs to work harder than the rest of the organs. It is governed by the idea “get up and move!”
It is so essential to improve the quality of life that since the 80s the way of practicing it has been greatly diversified. There have never been so many aerobic activities to choose from.
The basics are: aerobics, running, swimming, jumping, skating, cycling, climbing stairs (or steps), rowing, dancing, skiing, martial arts, athletic walking or dynamic yoga.
But what predominates at the moment is fusion: yoga with aerobics, bicycle with music (spinning), mixtures of aerobics with all kinds of ballroom dancing (salsa, batuka …) or martial arts (karate, capoeira, aikido, kickboxing …).
So, in the same sports center, club or gym you can find up to thirty different classes based on the basic techniques of aerobics, running, swimming, etc.
The diversity of the offer is explained not only by the cult of the body but also by the need to prevent diseases, especially coronary and vascular.
HOW MUCH EXERCISE DO YOU NEED TO DO TO TAKE CARE OF YOUR HEART?
The American Heart Association explains that the ideal is to perform 30 minutes of aerobic exercise a day, even if it is adding brief activities of 10 minutes each. It is worth everything, from climbing stairs to cleaning the house or accelerating the pace, as long as it requires a cardiac and respiratory effort, and can make you sweat, it will be good because the body will have been activated.
In case of being overweight, cardiovascular problems or a chronic disease, it is necessary to consult with the doctor about which is the most appropriate exercise. Also, don’t forget to wear comfortable clothes and appropriate footwear, and don’t exercise right after eating, if it’s very hot or if you feel powerless.
WHY EXERCISE IS IMPORTANT FOR THE HEART
Our throbbing organ, weighing just one kilo, beats and makes between four and five liters of blood flow per minute in a state of rest. Thus, it boosts the transport of blood, feeding the cells of the body, giving them energy.
Over the years this system needs more effort to perform the same functions, it becomes slow if it is not placed periodically in a dramatic situation, in which the whole body heats up from light, fast and continuous movements to accelerate its processes, renew itself and, at the end, return to placidity, serenity and fluid and generous exchange.
From the middle of the twentieth century began to know the goodness and weaknesses of the heart.
The importance of putting the cardiovascular system in extreme situations regularly to optimize its functioning through exercise was discovered.
Here are the effects of exercise on your heart and health:
- Strengthen your muscles, including your heart. And a trained heart can pump more blood to the body with each beat, work more efficiently, and improve blood circulation.
- It’s important for your smaller vessels, because they’re better supplied with blood when you move and oxygen uptake increases in all regions of your body. Blood vessel damage can even back up through regular physical activity!
- Enough exercise protects you from diseases like diabetes and obesity. Your body will use more energy, as it stimulates your metabolism of fats and sugar. So regular exercise at moderate intensity can help reduce your risk of heart attack and stroke.
