The heart also needs to be trained.
Your heart is a muscle and it gets stronger and healthier if you lead an active lifestyle. It’s never too late to start training. How to ensure that they went only benefit, suggest experts.
Even a walk for 30 minutes every day can benefit the heart. Know that those who do not exercises at all, much more likely to suffer from heart disease than active people. This is not necessarily to be an athlete.
What to do for the good of the heart?
The exercise plan should include:
Aerobic exercise (cardio): running, Jogging, Cycling are just some examples. The main rule – keep it moving fast enough to raise your heart rate. You should be harder to breathe, but you should still be able to talk with someone while exercising. Otherwise, you’re moving too fast. If you have problems with joints, choose exercises with a low level of activity – for example, swimming in the pool.
Stretching: you will become more flexible if you do them a couple of times a week. Do stretching after you warmed up or finished exercising. Stretch it out gently, avoiding sharp pain.
Strength training: you can use weights or your own body weight. Do the exercises 2-3 times a week. Let your muscles recover for a day between sessions.
How much to train and how often?
Let your goal will be a minimum of 30 minutes of physical activity of moderate intensity (e.g. brisk walking) at least 5 days a week. If you are just starting school, then gradually increase the load.
Over time, you can make your workout more challenging. Do it gradually so the body can get used to the loads.
During the class keep the pace low for a few minutes at the beginning and at the end of training. Thus, you will gradually warm up and cool down each time.
You probably will not have problems with exercise if before you consult with your doctor will carefully monitor your health during exercise.
Stop and seek immediate medical help if you:
– feel pain or pressure in the chest or upper body;
– noticed problems with breathing;
– have very fast or uneven heart rate;
– felt dizzy or tired.
OK if your gonna be sore and ache for a couple of days after the start of training. These feelings will disappear when the body gets used to regular exercise. Soon you can be pleasantly surprised when you notice that you like your status after training.