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There is no denying that cardio exercises are your go-to solution for good heart health. But the problem arises when you don’t know which exercise to pick, since there are so many available out there. Yes, you are literally spoilt for choice!
From zumba, pilates, yoga, HIIT to aerobics, there’s so much and more! In fact, it is believed that exercising is one of the fastest ways to recharge your heart, and keep it young forever.
A 2018 study published in the journal Frontiers in Cardiovascular Medicine observes that regular exercise reduces the risk of high blood pressure, and all other kinds of cardiovascular diseases (CVD).
The study also reveals that people who don’t exercise at all deal with problems with blood lipids, hypertension, and arterial stiffness, which in the longer run can lead to stroke or even a cardiac arrest.
Moreover, the study states that regular exercise helps to improve oxygen levels in the blood. This not only improves your immunity, but also helps in the generation of new T-cells.
Of course, there are so many reasons to go for that cardio exercise. But which one should you pick? We’ve made it simpler for you by ranking the best exercises to keep your heart fit and fabulous:
1. Circuit training
If you’re a young gun, then nothing should stop you from going for circuit training. This is because it will pace up your heart, and make it work better. In circuit training, you keep exercising without giving a break for limited intervals of time. This time interval can depend on your stamina, and the level of workout you have chosen.
You can apply circuit formulas in almost any kind of cardio routine, be it HIIT, aerobics, zumba, and tabata. Just fix the duration of the interval, and push yourself hard to complete it. After that, take a break to catch up on your breath, and relax your heart rate.
According to analyses published in the Preventive Medicine Reports, circuit training is one of the best ways to unclog your arteries, so that your blood can flow seamlessly. It also helps in maintaining your blood pressure, and that’s why it tops our ranking.
Yoga is the good old way to tackle your heart health. The best part is it is a low-impact exercise, and that’s why age is no bar. No wonder, it features at number two on this list!
Yoga is an amalgamation of poses that not just induce weight loss, but also help you deal with cardiovascular diseases. Although the exercises are a little slow, they benefit your heart like no other.
According to the Indian Heart Journal, yoga is one of the most beneficial techniques to control cardiovascular conditions, especially for those who indulge in heavy duty workout sessions.
In case you’re a beginner, try and practice yoga under guidance, because there are a lot of intricacies that’ll make all the difference to your heart.
3. Playing low impact sports
If you think doing either yoga or circuit training are way too boring, then we’ve got you a fun way to keep your heart healthy. There are a range of low-impact sports that are great for your heart health. These include cycling, swimming, skiing, and much more. Thanks to these exercises, you won’t feel like your routine is mundane, and at the same time, you’ll stay healthy and happy!
Fourth on the list is the most trusted exercise: walking. You might feel walking is no good, but brisk walking works well as a great warm up. You can involve your parents as well!
A 30 minute walk for adults, and a 60 minute walk for all you young ladies is great to recharge your heart.
According to a study published in the journal Current Opinion in Cardiology,
walking is the first step towards cardiovascular prevention.
5. Weight training
If you think lifting weights is going to make you gain muscles instantly, it’s time to do a rethink. After doing all kinds of exercises, your muscles (including your heart muscles) become accustomed to the training. It’s then that you need something extra to take it to the next level. This is exactly where weight training comes into the picture.
Unfortunately, it’s not everyone’s cuppa, that’s why it features at the bottom of the list. If you can manage, go for it!
You now know which exercise to pick, to keep your heart health in check. So, go for it!