Athena Vale
The heart is one of the hardest-working muscles in the human body, pumping 100,000 times per day and circulating blood for 12,000 miles. Given this workload, it's important to keep your heart healthy and strong. The best way to do this is through exercise, which can include interval training, weight training, swimming, yoga, and cycling. Heart rate training is a newer method that bases intensity levels on an individual's heart rate, allowing for a great workout without leaving your living room. Additionally, managing stress, quitting smoking, and eating nutrient-rich foods such as salmon and avocado can also contribute to a healthier heart.
| Characteristics | Values |
|---|---|
| Heart Rate Training | A newer method of training that bases intensity levels off of an individual’s heart rate |
| Interval Training | Alternating between short bursts of intense exercise and brief periods of rest or less-intense activity |
| Cardiovascular Training | Three days a week is a good recommendation—more if you can, but not much less and definitely not just once a week |
| Weight Training | Using your own body weight, e.g. push-ups, squats, or pull-ups, helps build muscle mass and contributes to heart health |
| Swimming | A full-body workout that strengthens your body and your heart |
| Yoga | Helps strengthen and tone your muscles and can get your heart rate up while providing calm |
| Cycling | Helps reduce the risk of heart disease and improves mental health |
| Running | A classic example of higher-intensity exercise |
| Brisk Walking | An example of moderate-intensity exercise |
| Diet | Cooking with nutrient-rich foods such as salmon and avocado improves heart health |
| Alcohol and Cocoa | In moderation, alcohol and cocoa can increase good cholesterol, lower bad cholesterol and improve blood clotting function |
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What You'll Learn
Interval training
To incorporate interval training into your routine, you can substitute two to three days of interval training for your regular workout. For example, you can run for one minute and then walk for three minutes, repeating this cycle several times. This type of training allows you to achieve the same cardiovascular benefits as a longer, moderate-intensity workout but in a shorter period.
It is important to note that interval training requires you to push yourself close to your limits, so it is essential to start slowly and listen to your body. If you have any health concerns, consult your doctor before beginning this or any new exercise program, especially if you have been previously inactive.
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Heart rate training
To get started with heart rate training, you need to determine your target heart rate. First, you need to calculate your resting heart rate. You can do this by counting your heart rate for 60 seconds when your body is completely at rest. For most adults, a resting heart rate between 60 and 100 beats per minute is normal. However, the rate can be affected by factors such as stress, anxiety, hormones, medication, and how physically active you are.
Once you know your resting heart rate, you can calculate your maximum heart rate (MHR). The gold standard for finding your MHR is a treadmill stress test in a lab, but you can simulate one yourself with a heart rate monitor. First, run or jog one or two miles to warm up, then run a mile at tempo pace, then gradually increase your speed over 400m before running the final 400m at an all-out effort. The highest number on your monitor will be close to your MHR. Alternatively, run 5K at your fastest pace and try to keep this consistent throughout, before running the final one or two minutes as fast as you can. Your heart rate at the end should be close to your MHR.
Once you have your MHR, you can calculate your training zones by multiplying this figure by a percentage. For example, if your MHR is 180, you would multiply this by 0.6 and 0.7 to find the range of zone 1 (108-126). Repeat this for zones 2 to 4 with the following percentages: 0.7-0.8 for zone 2, 0.8-0.9 for zone 3, and 0.9-1.0 for zone 4.
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Weight training
Getting Started
Before beginning any new exercise regime, it is important to consult with a doctor or a healthcare professional. They can advise on the best course of action and ensure safety. It is also important to determine your resting and target heart rate. Your resting heart rate should be between 60 and 100 beats per minute when your body is completely at rest. Your target heart rate for a workout should be between 50% and 85% of your maximum heart rate, which can be calculated by subtracting your age from 220.
Frequency and Duration
Types of Weight Training
There are several types of weight training that can be done with equipment such as elastic bands, cuff and hand weights, free weights, wall pulleys, or weight machines. Body weight exercises such as push-ups, squats, and chin-ups are also effective. It is important to focus on large muscle groups first, such as the legs, chest, and back, and then move on to smaller muscle groups like the arms and abdominals.
Technique
When performing weight training, it is important to use slow and controlled movements. Lift the weight for 2 seconds and lower it for 4 seconds, ensuring that you do not develop momentum, which can cause unnecessary stress on tendons and lead to injury. It is also crucial to breathe during the exercise and allow for rest between sets, giving your muscles time to recover.
Progression
Start with light weights that challenge your muscles but do not lead to failure. You can use everyday items such as canned goods or milk jugs filled with water as dumbbells. As you progress, gradually increase the weight so that you can achieve two or more repetitions before reaching muscular fatigue. You can also experiment with shorter rest intervals to increase the intensity of your workouts.
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Swimming
To incorporate swimming into your routine, start by finding a pool near you, whether at a gym or community center. Begin slowly, and consider starting with strength training or swimming lessons to build a good foundation. Aim for at least 150 minutes per week of moderate activity, as recommended by doctors, and vary your strokes to get the most benefit.
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Yoga
There are many yoga poses that are beneficial for heart health. The Marjariasana yoga posture, for example, allows the heart rate to settle and become soft and rhythmic. It also boosts blood circulation, strengthens the chest muscles, and expands the lung region, increasing its capacity. The Dhanurasana (bow pose) opens up and strengthens the heart region and makes the whole body flexible. The Setu Bandhasana pose facilitates deep breathing, which improves blood flow to the chest region. The shoulder stand pose, or Sarvangasana, is highly beneficial for reducing high blood pressure, enhancing fat metabolism, and preventing heart problems.
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Frequently asked questions
Interval training involves short bursts of intense exercise followed by brief periods of rest or less-intense activity. This type of training helps build cardiovascular fitness and improves the function of your blood vessels.
To determine your resting heart rate, place your fingers on your wrist and count the pulses for 60 seconds while your body is completely at rest. Your resting heart rate should be between 60 and 100 beats per minute.
Some exercises that can help improve your heart health include swimming, cycling, running, yoga, and weight training. These activities help elevate your heart rate and improve cardiovascular performance.
It is recommended to engage in cardiovascular training at least three days a week to see improvements. Consistency is key, and you should aim to make it a regular part of your routine.
Yes, in addition to exercise, improving your heart health includes managing stress, quitting smoking, and adopting a nutrient-rich diet with foods like salmon and avocado. Moderation in consuming chocolate and wine is also beneficial, as they contain antioxidants that improve heart health.
