Exercises for the whole body
A heart is a muscle and without proper exercises it will weaken. A weakened heart muscle doesn’t pump blood as efficiently and therefore becomes disease prone. Just like any muscle it will get stronger. A slower heart rate is a more efficient heart and a stronger one. That’s why an athlete has a slower heartbeat because it is more efficient and a proper cardiac exercise program can help you achieve that.
Preventing cardiac disease or heart disease is the number one factor. It is the one thing we all should strive to do. Although exercising is so important you don’t need to be an athlete to obtain the benefits. Just by walking a brisk walk 30 minutes a day will do. I don’t mean run a marathon, I mean do something as simple as housework is a great way to get exercise or even walking up and down a flight of stairs for no reason at all is good too. Nordic walking uses all major muscles group and should be considered as a next step after regular walking. Follow the tips and advice of this
Nordic walking book
, then talk to your doctor. All you need to do is train your heart at 50% to 60% of your max heart rate and your heart will get stronger over time. Remember patience is the key; It took along time to get out of shape it will take some time to get into shape. To calculate your max heart rate simply take your age minus 220 for men and 226 for the women. Then train at 50% to 60% of that number. A
heart rate monitor
helps you to stay in the aerobic zone and will help you train safely.
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If you have never exercised and are a couch potato then you need to consult your doctor and discuss the workout plan you are going to do. He or she may decide to a run a few cardiac tests to make sure it safe for you to partake in any program.
If you have had a heart attack or cardiac surgery of some sort, then the nurses and Doctors will give you a plan to follow. It is a regime that is progressive in nature. The idea is to rebuild the strength the muscle has lost due to the procedure, but do it in such a way as to not further injure the heart. Treat it with “kid gloves” for the first little while; give everything time to heal. Do not sit around as other problems will creep in like pneumonia.
Yoga is a great way to exercise the whole person. Stretches and position holding may not look like work but try holding a tripod position for 10 seconds and tell me it is easy. You burn calories and strengthen your heart. By keeping your muscles limber it prevents injury as well. By keeping the whole body “happy” you prevent infection and keep your heart strong.
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