Forms of Physical Fitness Exercise for a Healthy Heart

Sports as a form of physical fitness training is very important to do to prevent cardiovascular diseases, such as heart disease and stroke. Because lifestyle is rarely physical activity is one of the main risk factors for heart disease. A person's heart will get stronger and healthier if he leads an active life or is diligent in exercising. When exercising, the heart will work optimally to pump more blood throughout the body. Regular exercise also helps maintain healthy blood vessels and ensures blood flow is good, burns calories, lowers blood pressure, reduces bad LDL cholesterol, increases HDL good cholesterol, maintains ideal body weight, eliminates stress, improves mood and self-confidence, to help you sleep more soundly.

Physical Fitness Exercise for the Heart

Therefore, the American Heart Association (AHA) recommends to exercise at least 150 minutes per week (for mild exercise) or 75 minutes per week (for strenuous exercise). In other words, exercising 30 minutes a day, five times a week, is enough to improve heart health. The following are some forms of physical fitness exercise that can improve your heart health:

• Aerobics

Aerobics is a form of physical activity that uses large muscle groups. This form of physical fitness training can strengthen the heart and lungs. In addition, aerobics is also able to increase the body's ability to use oxygen. If done frequently, aerobics can help reduce heart rate and blood pressure, and improve breathing. Aerobic sports that you can do include jogging, walking, jumping rope, water aerobics or low-impact aerobics, cycling (outdoor or static), rowing, or dancing.

• Stretching

This form of physical fitness training is done to stretch the muscles slowly. Stretching the arms and legs before exercising helps prepare the muscles for activity. This form of physical fitness training also helps prevent injury and muscle tension, and increases range of motion and flexibility, if done after exercise.

• Strengthening (strengthening)

This exercise is done by repeating muscle contraction exercises until the muscles become tired. This sport is able to train and build your muscles. However, many strengthening exercises are not recommended for people with heart failure.

• Tai chi

Tai chi is a sport from China which is based on martial arts. This form of physical fitness training combines slow rhythmic body movements, with deep breathing and concentration. Routine tai chi is very good for the health of the mind and body, including heart health.

• Yoga

Yoga combines stretching, breathing and relaxation exercises. All of these techniques are beneficial for the heart. Practicing yoga regularly can help reduce stress (a major risk factor for heart disease) and reduce the risk of heart disease.

• Zumba

Zumba exercise can burn 1,000 calories for an hour, as long as it's done correctly. This means you really move to the beat of the music and make the heart pump faster.

Exercise is good for your body and heart health. However, consult your doctor first to find out what form of physical fitness training is right for you, especially if you suffer from heart disease. And if you have chest pain, headaches, body weakness, and pain in your arms, jaw, or shoulders when exercising, immediately go to the nearest emergency department to get treatment.