Maintaining a wholesome heart is important for total well-being as the guts is a crucial organ accountable for pumping oxygenated blood all through the physique and common exercise performs a major position in protecting the guts sturdy and lowering the danger of cardiovascular ailments. However, one could surprise, "How much exercise is required for a healthy heart?" so, we obtained just a few well being specialists on board to discover the really helpful tips for bodily exercise and delve into the assorted components that decide the optimum train routine for a wholesome coronary heart.
In an interview with HT Lifestyle, Dr Mohit Tandon, Consultant Non-Invasive Cardiologist at Fortis Escorts Hospital in New Delhi's Okhla, shared, “Regular exercise offers numerous benefits for cardiovascular health. It helps strengthen the heart muscle, improves blood circulation, lowers blood pressure, reduces cholesterol levels, manages weight, and enhances overall cardiovascular fitness. Engaging in physical activity also promotes better mental health, reduces stress levels, and boosts energy levels, leading to a better quality of life.”
Sanjay Bhat, Senior Consultant, Interventional Cardiology at Aster CMI Hospital, asserted, “When it comes to exercising and getting fit, cardio is the most preferred routine for everyone. From improving heart health to losing weight, cardiovascular exercises have several health benefits and help in keeping your heart, lungs and circulatory system healthy. Despite its numerous benefits, cardiovascular exercises have several myths associated with them which often demotivate many people and reduce the effectiveness of the workout.”
Pointing out that many individuals solely take into account cardio workout routines for weight reduction, he mentioned, “Apart from cardiovascular exercises, strength training exercises such as weight lifting are also equally important to effectively shed excess kilos. By performing strength training, you not only build lean muscles but are also able to burn fat at a fast pace. Lifting weight twice a week for 45 to 60 minutes will give you an afterburn that will ensure that you burn calories even while resting and will also help you increase your metabolism. Whether you run for an hour or do a high-intensity training for 10-20 minutes, you will burn calories. However, many people today believe that they can reduce weight only with high- intensity interval training. This is nothing but a myth because even if you consistently do cardio exercises at your own pace, you are bound to lose weight and can keep you heart health intact.”
The American Heart Association (AHA) and different respected well being organisations present tips on the really helpful quantity and depth of train for sustaining a wholesome coronary heart. These tips goal to encourage people to have interaction in a balanced and sustainable train routine. According to Dr Mohit Tandon, listed here are the important thing suggestions -
1. Aerobic Exercise: Aim for at the very least 150 minutes of moderate-intensity cardio train or 75 minutes of vigorous-intensity cardio train per week. Examples of moderate-intensity actions embrace brisk strolling, biking, swimming or dancing. Vigorous-intensity actions could embrace operating, high-intensity interval coaching (HIIT) or taking part in sports activities like basketball or soccer.
2. Strength Training: Include energy coaching workout routines at the very least two days per week. Focus on working main muscle teams such because the legs, arms, again, and core. Strength coaching can contain weightlifting, resistance band exercises, body weight workout routines or Yoga.
3. Flexibility and Balance: Incorporate flexibility and stability workout routines into your routine to reinforce joint mobility and stability. Activities akin to stretching, yoga, tai chi or Pilates will help enhance flexibility and stability, lowering the danger of falls and accidents.
4. Factors Influencing Exercise Recommendations: The optimum train routine for a wholesome coronary heart can fluctuate based mostly on a number of components, together with age, total well being standing, health stage and private targets. It is advisable to seek the advice of a healthcare skilled earlier than beginning a brand new train program, particularly when you have any pre-existing medical circumstances or considerations.
5. Progression and Safety: It's necessary to begin any train routine regularly and progressively enhance the period, depth, and frequency of exercises. This strategy permits your physique to adapt and reduces the danger of accidents. Additionally, listening to your physique, staying hydrated, sporting applicable gear and utilizing correct type throughout workout routines are essential for sustaining security.
6. Finding Motivation and Staying Consistent: Staying motivated and constant together with your train routine is essential to reaping the long-term advantages to your coronary heart well being. Consider these methods -
Dr Mohit Tandon concluded, “Regular exercise is a vital component of maintaining a healthy heart and reducing the risk of cardiovascular diseases. By adhering to the recommended guidelines, incorporating various types of exercises and considering individual factors, you can develop a well-rounded exercise routine that suits your needs and goals. Remember, even small increments of physical activity can make a significant difference in your heart health. So lace up your sneakers, prioritise your cardiovascular fitness.”
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