I didn't run before, my heart is not very good, I can jump about 100 times a minute, my heart's blood supply ability is too poor, and my health is not very good!
But since I ran, my heart rate has been declining. Now running for many years, the resting heart rate is always around 55, indicating that the heart function is more powerful!
What kind of exercise is really good for the heart?
I am a runner. From my experience, if you want to improve your heart and reduce your heart rate, I suggest you run, do aerobic exercise and stick to aerobic exercise for a long time. Your heart function will really improve!
Because aerobic exercise can improve people's heart and lungs and enhance the heart's ability to pump blood!
If you pump the same amount of blood every day, the more blood you pump in a single heartbeat, the less the total number of beats, and the more time your heart will rest, so our heart will be healthier!
So how to exercise to achieve the best effect of exercising the heart?
1. Medium strength
Although aerobic exercise can exercise our heart and improve heart function, we must exercise moderately! I suggest you exercise about five times a week and run for 30 to 40 minutes each time!
This has moderate intensity and good effect, and will not burden the heart and reduce the occurrence of heart fatigue!
2. Normal heart rate
I suggest you run with aerobic intensity, so this requires that our heart rate must be within the standard range. I suggest that you should keep your heart rate at about 70% of the maximum heart rate!
This heart rate is a standard aerobic heart rate, which can improve the function of the heart and reduce the burden on the heart!
3. Pay attention to rest and diet
In addition to adequate running, we should also pay attention to rest and diet! Get enough sleep every night, your body can get enough rest and your heart will be healthier!
At the same time, we should pay attention to diet, try to eat less oil and salt, eat more high-quality meat and a lot of fruits, vegetables and coarse grains, which can make the heart healthier!
If you want to improve heart function, then you must do aerobic running, and the effect is really good. I hope everyone can stick to it!
If you have any questions, please comment. If you have any comments, please reply!
Aerobic exercise can improve heart and lung health, and aerobic exercise is one of the keys to improve heart health. In order to get the best heart health, the American Heart Association recommends 30 minutes of moderate to vigorous aerobic exercise every day most of the week. Generally speaking, in order to get the maximum benefit, you should gradually increase aerobic exercise for 30 minutes, at least four to five times a week. If you can't exercise for 30 minutes, you can divide the exercise plan into 10 to 15 minutes.
Aerobic exercise includes walking, jogging, skipping rope, cycling (stationary or outdoor), cross-country skiing, skating, boating and swimming. If you live actively, your heart will become stronger and healthier.
It is never too late to start exercising, and you don't have to be an athlete. Even walking for 30 minutes every day will make a big difference.
The number one aerobic exercise is walking. Walking is pleasant, safe and convenient, and it is easy to adapt to a busy day. You can go to work on foot, go shopping on foot, or take a walk in the park around your community.
In order to get the maximum heart health benefits from aerobic exercise, the heart rate target during exercise needs to reach 50% to 85% of the maximum heart rate. Climbing stairs is an easy way to get into the target range.
To calculate your maximum heart rate, you can subtract your age from 220.
According to the US Centers for Disease Control and Prevention, swimming is considered as one of the best aerobic exercises. Swimming for two and a half hours a week will bring health benefits to your heart. Another advantage of this kind of exercise is that swimming has less pressure on bones and joints, which is very suitable for people who are overweight or have joint diseases such as arthritis.
Ellipse can exercise your upper and lower body at the same time. The action of elliptical legs imitates running, but it has little effect on your body. At the same time, rhythmic arm movements make blood flow to the back and shoulder muscles, which is beneficial to heart health.
Dancing is good for heart health. Dancing is rhythmic aerobic exercise. All you need is a pair of good shoes, some space and music that can inspire you. The influence of dancing can range from high to low. You can dance with others in class, such as Zumba, or at home by yourself.
Regular aerobic exercise is not only beneficial to heart health, but also helps to control blood pressure, relieve stress and depression, raise cholesterol level, help to lose weight and maintain weight, lower blood sugar of diabetic patients, increase muscle and bone strength, and help to prevent thrombosis. Choose an aerobic exercise that you can enjoy and stick to, and you will reap more benefits than you think.
I have been a fitness coach for many years and trained coaches for more than 2 years. The training that is really good for the heart is not going to the gym! Traditional bodybuilding training can't effectively stimulate the heart. On the contrary, blindly doing a lot of exercise will only increase the pressure on blood vessels and cause rupture (there are many such examples in the gym).
The training that is really beneficial to the heart is aerobic exercise. Long-term low-intensity aerobic exercise can effectively improve heart function. If you have poor physical fitness, you can start with brisk walking and slowly transition to running. The intensity of training is generally a little tiring but acceptable. Those with high training level can use high-intensity interval training and pure hand patting, I hope it will help you.