It’s never too late to start incorporating regular aerobic exercise (Cardio) into your routine. Aerobic exercise can help middle-aged people (ref. link) reverse the detrimental effects of a lifetime of sedentary living. According to research published in the American Heart Association journal Circulation (ref. link), 45-64 year old adults that exercised 4-5 times per week for 2 years saw improvements in their body’s ability to use oxygen, as well as reductions in the stiffness that comes with sedentary ageing in their hearts. We’ll briefly discuss the value of cardio and outline how much of it is best for your heart health.
Cardiovascular exercise, often known as aerobic or endurance exercise, is any exercise that involves the aerobic system. Your heart rate rises to maximise the amount of oxygen in your blood, and you breathe more deeply to aid more effective oxygen usage. As a result, you burn more fat and calories.
Cardio exercise is any strenuous activity that works for the body’s big muscle groups repeatedly and rhythmically while raising heart rate, breathing, oxygen, and blood flow levels. Such exercise gradually strengthens your most important internal organs.
Cardiovascular exercises or aerobic exercises raise your heart rate into your target heart rate zone (ref. link). This is where you burn most fat and calories and start to lose weight. Heart health, mental health, mood, sleep, weight management, and metabolism are just a few health-related factors that exercise improves.
According to health authorities (ref. link), adults should engage in 150 minutes of cardio exercise per week. Cardio has the advantage of being extremely effective with little effort – even 10-minute workouts add to your weekly cardiac activity requirements! Determine how much time you can devote to cardio per day in a week and schedule it accordingly.
Breaking up your sessions into 10- to 15-minute segments may feel less intimidating if you are just getting started. When the activity becomes low effort, extend your time by five minutes, and soon you’ll be hitting 30 to 60 minutes sessions.
If you want to lower your blood pressure or LDL cholesterol (the “bad” cholesterol), the American Heart Association (ref. link) (AHA) recommends engaging in 40 minutes of moderate- to vigorous-intensity exercise 3-5 times per week. As always, it’s vital to consult your doctor to develop an exercise regimen tailored to your requirements and general health, particularly if you are taking care of chronic disease.
Doing cardio exercises helps your body and heart in several ways. It improves the body and the psyche, making you feel energised and elated. Here are a few of its advantages:
To reach your healthy heart goals, you should perform as much cardio as you need but pay attention to how your body reacts and makes any necessary adjustments. You are most likely doing too much if you notice that you are feeling excess fatigue from cardio. Include rest days, slow down your speed, or change some workout days to include strength training in this case. Stay safe, and get healthier!
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Frequent cardio-based physical activity helps the heart to attain improved blood flow in the small vessels near it, where blockages of fatty deposits can create over time. This leads to better circulation in these areas which may prevent heart attacks.
As per the Physical Activity Guidelines issued by the U.S. Department of Health and Human Services recommend, at least 150 minutes per week of moderate-intensity physical activity is good for heart health.
According to a new study by cardiologists at UT Southwestern and Texas Health Resources, exercise can reverse damage to sedentary, ageing hearts and aid in preventing risk of future heart failure.
Below activities can help in strengthening one’s heart:
Having regular exercise, it may take about 8 to 12 weeks to increase your aerobic capacity, which means that your heart and lungs are able to shuttle oxygen to your muscles better.
Other Heart Health Topics To Explore:
Resting Heart Rate | Heart Attack Symptoms | Atrial Fibrillation Heart Rate | Cardiovascular Disease | Heart Rate During Exercise | Best ECG Monitor | Heart Healthy Tips | Arrhythmia Causes | Heart Palpitations After Eating | Heart Rate Zones