When we speak about 5 best exercises to strengthen your Heart and lungs ,we mean simple exercises like 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
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Your heart is actually a muscular organ-group of tissues that work together to perform a specific function. In the case of your heart, this function is pumping blood throughout your body. Additionally, the heart is largely made up of a type of muscle tissue called cardiac muscle.
Cardiac muscle (or myocardium) makes up the thick middle layer of the heart. It is one of three types of muscle in the body, along with skeletal and smooth muscle. The myocardium is surrounded by a thin outer layer called the epicardium (AKA visceral pericardium) and an inner endocardium.
The hardest working muscle is the heart. It pumps out 71 grams of blood at every heartbeat. Daily the heart pumps at least 9,450 liters) of blood. The heart has the ability to beat over 3 billion times in a person’s life.
What exercise is best for strengthening your heart and lungs?
Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently. Muscle-strengthening activities like weight-lifting or Pilates build core strength, improving your posture, and toning your breathing muscles.
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.
- Aerobic exercise. Endurance activities increase your heart rate and breathing to improve your cardiovascular ‒ and overall ‒ fitness. …
- Strength training. …
- Stretching. …
- Balance exercise.
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How do I know if my heart is healthy enough for exercise?
6 Signs of a Healthy Heart
According to the American Heart Association, the following are signs that your heart is healthy.
1. Cholesterol
Healthy levels of cholesterol in your blood are vital for important functions like cell production. However, too much LDL cholesterol in your blood stream can form blockages that impede blood flow, raising your risk of stroke and cardiovascular disease.
For most healthy adults (19 and older), your total cholesterol should be less than 200 mg/dL, your LDL less than 100 mg/dL, and your HDL greater than 40 mg/dL. For children (19 and younger), total cholesterol should be less than 170 mg/dL, LDL less than 110 mg/dL, and HDL greater than 45 mg/dL
2. Heart Rate
3. Blood Pressure
A blood pressure reading below 120/80 is in the healthy range. The first number, 120, measures your arterial pressure while the second number, 80, measures the pressure of your relaxed heart muscle. A reading above 130/80 indicates your blood pressure is too high, which could lead to a heart attack or stroke.
4. Energy Levels
When your heart is doing its job efficiently, your body is getting the blood-borne oxygen and nutrients it needs, fueling you with enough energy to maintain your active lifestyle. Chronic fatigue can be a warning sign of heart problems.
5. Quick Recovery Rate
The ability to quickly rebound to your normal heart rate after intensive exercise is another sign you have a healthy heart. You can test yourself by taking your heart rate immediately after exercising and again after resting for one minute. Ideally, your rate should have dropped by 20 beats or more.
6. Good Oral Health
While periodontal disease results from a bacterial infection, sore and bleeding gums can also be an early alert for heart disease. Bacteria from your mouth can enter your bloodstream, causing arterial inflammation and plaque buildup, doubling your risk of heart disease.
6 Best Exercises to Strengthen Your Heart
1.Weight training
Building other muscles in your body will help your heart. Weight training will help you build muscle mass and burn fat. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your own body weight.
Things like push-ups, squats, or even pull-ups all help you build muscle and contribute to bone and heart health.
2. Walking
Walking, especially speed walking, is a great way to strengthen your heart. Walking fast will get your heart rate up and is easier on your joints than other types of exercise. You can walk anywhere at any time.3. Swimming
Taking a water aerobics class or swimming laps can be a full-body workout that will strengthen not only your body, but your heart. Unlike other types of exercise, swimming is easy on your joints and allows you to move your body without a lot of pain.
3. Interval training
Interval training — which alternates between short bursts of high-intensity exercise with longer periods of active recovery — is a great way to get a full-sized workout in a short amount of time. For example, you can do it by running for one minute and walking for three minutes, then repeating the cycle. Raising and lowering of your heart rate helps to burn calories and improves the function of your blood
4. Yoga
Although it might not seem like it, yoga is great for your heart health. Doing yoga will help you strengthen and tone your muscles. Certain types of yoga can really get your heart rate up, while still providing the calm that will lower your blood pressure.
5. Cycling
Jumping on your bike can do more than just get you from one place to another. Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. Bonus: Cycling has even been shown to improve your mental health.
6.Yoga
Whether you choose to hit a yoga class three times a week, go walking with a friend, or swim every morning, regular exercise is essential to taking care of your heart. Always talk to your doctor before you begin an exercise routine.
SUMMARY .
Aerobic exercises,Strength training,Stretching and Balance exercises all add up to a stronger and healthy heart. The secret is to find the ultimate balance and try to perform them as discussed above.
