Even if your goal is to win a bodybuilding competition, include exercises that don’t focus on sculpting the body. Your body requires four fitness workouts: endurance, strength, flexibility, and balance. Endurance exercises allow you to exercise longer because they improve cardiovascular health and strengthen the heart and lungs. Examples of these types of exercises include running, rowing, and bicycling. These aerobic exercises can help you live longer and healthier.
Your heart is a muscle that needs to be challenged.
If you’re trying to lift a heavy box but haven’t ever lifted anything heavier than a remote, you may struggle and won’t be able to do it. If you did strength training for three months and tried for a second time, you might be able to lift it. All muscles need to be exercised to get stronger. The heart is no different. Exercise makes it work more efficiently. Studies indicate consistent cardio workouts, like running, lower blood pressure and cholesterol. They also improve oxygen consumption and resting pulse rate.
Try climbing stairs.
There are epic scenes from the movie Rocky that show him training using his environment as a gym. He runs through the streets of Philadelphia early in the morning and performs the iconic run up the 70-plus steps of the Philadelphia Museum of Art. You don’t have to run the entire 30.6 miles (based on the estimate of one dedicated Rocky aficionado). Running up the stairs is enough to give your heart a healthy workout. If you live or work in a building with several stories, take the stairs instead of the elevator. Do one flight if you’re out of shape and work your way up as you get fitter. Your heart will say thank you.
Obesity plays a negative role in heart health.
Cardiovascular exercise can help you burn more calories and lose weight. Two of the leading causes of preventable deaths are inactivity and obesity. They’re often linked. Obesity increases the risk of heart disease, diabetes, certain types of cancer, and stroke. Being more active can help you lose weight. Studies indicate sitting for long periods increases the risk of cardiovascular disease significantly. It even negatively affects people who workout regularly and meet recommended exercise schedules. Get up once an hour and walk around for five minutes to keep your heart healthy.
- Besides taking regular breaks to move more, you can improve your heart health at work by walking to lunch or having walking meetings. Consider using the bathroom on another floor and take the stairs.
- You can improve your heart health faster by using HIIT workouts. It’s a way of working out where you alternate between peak speed and a recovery pace. You can do it with any exercise, including running.
- Running improves circulation and lowers the potential for blood clots. If you run regularly, you’ll reduce the risk of heart disease by up to 55%.
- You need adequate sleep for good heart health. When you do cardiovascular workouts, it boosts the production of serotonin necessary for quality sleep. Quality sleep can also keep your hunger hormones balanced so you won’t overeat.
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