Exercise for a Healthy Heart

Anything that gets your heart rate up for longer than about 2 minutes at at time, keeps you mostly under your anaerobic threshold and can be done for upwards of 90 minutes will typically be ‘good-for-the-heart.’

There should be a planned method for progression too. If you’ve done nothing over the last 10 years, you most likely won’t be able to keep your heart rate elevated for very long at first.


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Aerobic exercise

(“cardio”): ( ألعاب الفيديو )Running, jogging, and biking are some examples. You’re moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or walking.

Squat Jumps

What: From a squat position, jump as high as you can, landing back into a squat

Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. No special skills are needed.
Requirements: Happy knees, experience with high impact exercise, and a good pair of shoes

Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. With any plyo exercise, land softly to protect the joints.

Variations: Prisoner squat jumps (with your hands behind your head), froggy jumps (touch the ground when you squat), on a BOSU (Tesao de vaca)


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Best Ways to Use Squat Jumps in a Workout:


• In a Cardio Workout: Incorporate 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises, such as marching, jogging, jumping rope, step touches, etc.
• In a Lower Body Workout: Add 30-60 seconds of squat jumps after every 3-5 lower body exercise, such as squats, lunges, or deadlifts to increase intensity, power, and strength.
• In High-Intensity Interval Training: Do 30-60 seconds of squat jumps, rest for 30-60 seconds, and repeat for 10 or more minutes. You can also use squat jumps in a Tabata workout.

Punch

Start in the same split stance that you used for uppercuts, with right foot one step ahead of left foot. Raise both fists up, keeping elbows pulled in to rib cage. Punch forward with left hand, slightly rotating torso as you do. Punch as quickly as possible for half of your time, then switch your stance and punch on the other side.


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Go for a Bike Ride

The pumping motion of the large muscles in your legs is a great aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine. Pedaling at home on a stationary bike can get you on the road to heart health when it’s too cold or too wet to cycle outside. The position of the seat and pedals are important to prevent injury when biking, so make sure your bike is properly adjusted for your body.

Aerobic classes:

According to New York Asia Kickboxing, yoga, group cycling, step aerobics all of these activities get your body moving and your heart pumping, which is exactly what you need to optimize your heart health. Try sampling a different class each week to find the classes that you’ll enjoy most.

Swimming Activities

Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain the appropriate intensity for the recommended 30 to 60 minutes. Also, because the focus of swimming is on the smaller upper body musculature and swimming is a less efficient activity than cycling or walking, one can easily exceed their target heart rate range with swimming.

Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.

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