Yoga.
High-intensity training is not required to strengthen the heart. To strengthen the body, it is enough to do yoga for 10 minutes a day. Yoga helps lower stress levels. With the help of asanas, breathing is stabilized and the body receives a lot of oxygen. Also, if there are no contraindications, do more active types of yoga: ashtanga, hot yoga, bikram. They are aimed at improving the cardiovascular system. These types of yoga speed up the heart rate and help to stay in shape.
Walking up the stairs.
This is a very simple and effective way to train your heart muscle. Only 30 minutes a day is enough for a noticeable result.
Squats.
This exercise is very effective for normalizing vascular tone. When squatting, make sure your back is straight and your hips are parallel to the floor. It is best to squat near a mirror to make sure you are doing the exercise correctly.
Dancing.
During the dance, a person interacts socially with other people. This makes spending time very good for relieving stress and improving heart health.
Jump rope.
The skipping rope will help keep your cardiovascular system healthy. This activity is especially useful for all lovers of fatty foods. Jump rope is a good way to avoid the unpleasant consequences of a sedentary lifestyle, because even after training, calories continue to be burned.
Aerobics.
Most fitness clubs offer their clients aerobics classes. There are many options for aerobic exercise. Typically, the program includes light exercises, followed by more complex and intense ones. In the beginning, you need to train with a trainer who will monitor how you perform the exercises. Once you have learned all the exercises, you can train on your own. Aerobics helps to promote and maintain heart health.
Cycling.
Cycling is the easiest and fastest way to get a “dose” of happiness hormones. Monotonous movements, calm breathing – all this automatically calms and reduces stress. The cardio load provided by cycling helps to strengthen the heart muscle. This significantly reduces the risk of heart disease.
Swimming.
Regular swimming helps increase muscle strength and heart rate (the amount of blood pumped by the heart in one cycle), reducing the number of contractions per minute. For example, a professional swimmer has a resting heart rate of 50 to 60 beats per minute. For the average person, this is 65-75 beats per minute. Swimming creates a favorable “environment” for the proper functioning of the cardiac system. Water properties are ways to facilitate the outflow of blood from the periphery to the heart.
Running.
During running, the heart increases in size due to the increase in the volume of the heart cavities. It also improves the blood supply to skeletal muscles and internal organs. With regular jogging, the heart begins to work more economically, and the heart rate decreases. As a result, it is much easier for a person to control their emotions and stress.
And remember, if you notice any signs of cardiovascular disease, ask your doctor as soon as possible to prescribe drugs that prevent heart attack (such as Abel or Acitrom).