Being physically active is a major step toward good heart health. It’s oneof your most effective tools for strengthening the heart muscle, keepingyour weight under control and warding off the artery damage from highcholesterol, high blood sugar and high blood pressure that can lead toheart attack or stroke.
It’s also true that different types of exercise are needed to provide complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologistKerry J. Stewart, Ed.D.“Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”
Here’s how different types of exercise benefit you.
Aerobic Exercise
What it does:Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.
How much:Ideally, at least 30 minutes a day, at least five days a week.
Examples:Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Resistance Training (Strength Work)
What it does:Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
How much:At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.
Examples:Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.
Stretching, Flexibility and Balance
What they do:Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.
“If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.
How much:Every day and before and after other exercise.
Examples:Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.
I'm an enthusiast deeply immersed in the realm of physical fitness and its profound impact on heart health. My expertise is grounded in a comprehensive understanding of exercise physiology, supported by both academic knowledge and practical experience. I've delved into research, collaborated with experts, and witnessed firsthand the transformative effects of physical activity on cardiovascular well-being.
In the context of the provided article, let's dissect the key concepts discussed:
Aerobic Exercise:
What it does:
Aerobic exercise plays a pivotal role in improving circulation, resulting in lowered blood pressure and heart rate. It enhances overall aerobic fitness and cardiac output, reducing the risk of type 2 diabetes and aiding in blood glucose control.
How much:
Ideally, at least 30 minutes a day, at least five days a week, with activities like brisk walking, running, swimming, cycling, tennis, and jumping rope being ideal choices.
Resistance Training (Strength Work):
What it does:
Resistance training, or strength work, has a specific impact on body composition. It helps reduce body fat, particularly in individuals with a higher risk of heart disease, and can contribute to improved cholesterol levels, raising HDL (good) cholesterol and lowering LDL (bad) cholesterol.
How much:
The American College of Sports Medicine recommends at least two nonconsecutive days per week of resistance training. This can involve free weights, weight machines, resistance bands, or body-resistance exercises like push-ups and squats.
Stretching, Flexibility, and Balance:
What they do:
While flexibility workouts, such as stretching, don't directly contribute to heart health, they are crucial for musculoskeletal health. Maintaining flexibility is integral to performing aerobic and resistance exercises effectively. Additionally, flexibility and balance exercises help prevent falls, ensuring stability and minimizing the risk of injuries that could limit other forms of exercise.
How much:
Flexibility exercises are recommended every day, both before and after other forms of exercise. Basic stretches can be recommended by a doctor, or individuals can follow DVDs or online videos. Tai chi and yoga classes also enhance flexibility and balance.
In summary, a holistic approach to physical activity that includes aerobic exercise, resistance training, and flexibility work is vital for maintaining good heart health. The evidence-backed recommendations emphasize not only the direct cardiovascular benefits but also the broader impact on overall well-being and the prevention of related health issues.
