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What is the best cardio heart rate for health
Aerobic exercise, also referred to as “cardio” exercise, is the best kind of exercise for your cardiovascular system (your heart and blood arteries), as it involves the repetitive contraction of large muscle groups to raise your heart rate. Frequent aerobic exercise can:
- bolster your blood vessels and heart.
- Boost the body’s ability to absorb oxygen
- Reduce your cholesterol and blood pressure.
- Lower your chance of stroke, diabetes, heart disease, Alzheimer’s disease, and several types of cancer.
What kind of cardiac exercise is "best"?
What kind of exercise is best for heart health? is a question that my patients ask me frequently. I tell them this: as long as you exercise, it doesn’t matter what kind you do as long as you do it!
For exercise, there is no “magic bullet.” There isn’t a single, “right” method. As an illustration, I cross-train. Even though my workout at the gym lasts 30 minutes, I make it interesting for myself by alternating between three different machines for ten minutes each.
To benefit from cardiac exercise’s heart-healthy effects, you don’t have to follow my exact workout regimen. The most crucial thing is to exercise on a regular basis. Including it into your daily schedule is one approach to make that simpler.
Everybody has a regular schedule for personal hygiene, which includes things like showering and tooth brushing. That list should include exercise. Regular cardiac exercise can help maintain the function of your heart and keep it “youthful” for the duration of your life.
Frequent aerobic activity to maintain cardiac health
I suggest working out four or five days a week at the very least. Changing up your workouts each day in terms of kind and intensity is an important component of this routine. You can reduce your risk of overuse injuries and work different muscles by routinely varying your exercise program. Additionally, you can avoid falling into the trap of repeating the same thing repeatedly until you lose interest and give up completely.
I advise doing at least 30 minutes of moderate-intensity exercise two or three days a week. A decent moderate-intensity workout should make you sweat and feel a little out of breath, but you should still be able to converse.
One day a week, as part of your fitness regimen, commit to a longer activity – one hour or more. This might be a low-intensity activity like a game of golf or a lengthy bike ride, or it can be high-intensity like a Zumba class. As long as the action is enjoyable and keeps you moving for a while, it doesn’t really matter what the activity is.
I have completed three days of exercise, if you are keeping track. High-intensity exercise need to be done on the fourth day, or the fifth if you’re feeling very ambitious. Compared to lower-intensity training, high-intensity training stimulates different muscles and causes distinct reactions from your heart and blood vessels.
I personally like a form of high-intensity exercise known as high-intensity interval training, or HIIT, which entails working out as hard as you can for a little length of time, taking a quick break, and then working out again as hard as you can for a brief period of time. HIIT comes in a variety of forms. For my part, I prefer the 4×4. The Norwegian ski team uses this workout regimen, which consists of four rounds of four minutes of maximal effort training followed by three minutes of rest.
Strength training, in addition to aerobic exercise, is beneficial for your heart and general health on one or two days per week. In addition to strengthening your muscles, strength training can also strengthen your bones and metabolism, which can help you stave off diseases like diabetes.
It is crucial to remember that strength training is not limited to “pumping iron” in a gym; there are many other types of strength training. Exercises like Pilates, body weight calisthenics (like crossfit, if you’re game), strength yoga, and tai chi can all help you gain balance and strength.Â
It makes no difference whether day you perform your strength training, lengthier, high-intensity workouts, and moderate-intensity workouts. To maximize your workout time, prevent damage, and give your muscles a day to heal, you might want to space out your HIIT and strength training. You might finish your longer workouts over the weekends or on days off from work.