Exercise plays an absolute role in maintaining the health of the body including vital tissues and organs of the body, such as the heart. Given the importance of the positive influence of exercise on heart health, exercising regularly can significantly improve heart health. Because this disease can attack anyone. Those of you who do not have a family history of heart disease can also experience it.
Well, the way to prevent it is together with diligent exercise. No need to worry, do not have to be an athlete of a sport so that the heart is always healthy. However, sports to maintain heart health can be done together with relaxed Types of Sports to Maintain Health In the heart:
Types of Sports to Maintain Heart Health:
1. Aerobics
Aerobic exercise is also known as cardio. This type of exercise is designed to increase the heart rate and make the body sweat. Aerobics helps improve circulation and lower blood pressure. For people with diabetes, this exercise can help control blood sugar levels. The Centers for Disease Control and Prevention (CDC) in the United States recommends that every adult should do at least 2.5 hours of moderate-intensity aerobic exercise per week, with intervals of 10 minutes or more.
2. Lift the Load
Weight lifting activities can strengthen your muscles. Heavy weights can increase blood pressure in the short term. As a beginner you can feel doing easy weight lifting and doing as many repetitions as possible. Focus on arm exercises and doing weight exercises along with Wearing the body standing alone like push ups. You can do it slowly. You can do longer or harder workout repetitions slowly. However, you must try to relax during the workout so that you are not too stressed or stressed.
3. Running or jogging
This activity helps improve cardiorespiratory capacity and burns a lot of calories. A large study published in the “Journal of the American College of Cardiology” in 2014 found that regular running can reduce the risk of death from cardiovascular disease and increase life expectancy. This activity helps improve cardiorespiratory capacity and control weight.
4. Swimming
Swimming is a challenging and exciting sport that involves the whole body. This sport provides a good slot 10 ribu cardiovascular workout and is low impact on your joints. Swimming can help increase cardiovascular endurance, strengthen heart muscles, and increase the ability of other muscles in the body. Try to do regular swimming sessions for at least 30 minutes each time you swim.
5. Resistance (Strength) Exercise
Resistance training has a more specific effect on body composition. For those of you who have a lot of body fat, it can help reduce fat and create leaner muscle mass. This exercise is carried out at least two consecutive days per week. Exercises that can be done include weight lifting, push-ups, and squats.