The heart is the essential organ of the body, and cardiac health is crucial for long, healthy and happy life. Here are some exercises that can significantly improve your cardiovascular health, stamina, and overall fitness:
Running
Running is obviously one of the best ways to stay healthy and fit, but running can also do wonders for your cardiac health. You may face some difficulty in the beginning, and you may gas out after running a small distance you should start with a steady walk and run for one to two minutes every five minutes or so. As you get better at it, start increasing the running interval until you don’t have to walk in between. Running can also help you lose weight and is overall an excellent exercise to keep your heart and body fit.
Swimming
A swimming pool may be a great place to beat the heat and float around, but swimming in the water can also result in full body fitness. Swimming is excellent for the whole body, but it especially has great effects on one’s cardiac health. Swimming will not only raise your heart rate but will also improve your muscular strength. You should start by doing ten to twelve rounds at a time changing your swimming style on every round. And as you get fit, you can increase the number of rounds.
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Cycling
Cycling on a regular basis can be perfect for your cardiovascular health and can significantly reduce the risk of heart disease. The British Medical Association held a study that revealed that cycling 32 kilometers a week could effectively reduce the heart disease developing potential by a staggering fifty percent. The best thing about cycling is that you don’t have to make specific time for it. You can just ride your cycle to work or school and back. Cycling uses a large group of muscles in the legs and back and can contribute to you overall better fitness. It is a great way to burn calories and reduce stress and tension.
Yoga
At first glance you wouldn’t expect yoga to be on this list. Yoga is a slow and calm exercise and is very beneficial for the cardiac health. Yoga can calm the body and mind which can lead to lowering one’s blood pressure. Especially for the person having mental issues, yoga is the essential to develop mental peace. This makes blood vessels more elastic which is a solid indicator of good cardiac health. Apart from cardiovascular health, yoga can also be very beneficial for mental health. Yoga makes you more flexible, and it is also known to improve your immune system.
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Interval training
Interval training involves any high-intensity training to keep the heart rate up. It is unparalleled in its ability to reduce the chances of heart disease. It also reduces the chance of diabetes and helps in losing weight. Interval training will continuously raise and drop your heart rate which improves cardiovascular function, burns calories and it makes the body better and efficient in clearing fat, sugar and bad cholesterol from the body. The strategy to do interval training is to do exercise such as push-ups, running, squats, weight training and skipping for short high-intensity bursts with slightly longer recovery periods.
