Exercise Program for Improving Your Heart Health
February 23rd, 2010 - By admin - Posted in Health ArticleThe heart is an organ vital role for the activity of our lives, the heart’s role is as a tool to pump blood and oxygen throughout the body. Can not imagined when the heart person at any time to stop beating therefore we must always maintain a healthy heart, one way is through exercise.
Why is exercise important for the heart? Did you know that people who exercise have less active risk two to three times greater experience heart disease or narrowing of blood vessels? Basically any sport is necessary to avoid the accumulation of fatty plaques in blood vessel walls and heart, but that exercise also increases your metabolism so that blood circulation, optimal nutrition and oxygen to all parts of the body. So how exercise that trains the heart? Sports basically affecting the heart activity is grouped into 4 types of exercise.
1. Circuit Training
Circuit training program is a training program that combines strength training and cardiovascular exercise (aerobic exercise). Circuit training is done by a lot of repetition and a short rest between setnya. According to existing research, as long as 8-20 weeks of running circuit training, showed increased lung capacity by 4-8%. Lung capacity is usually used for high express one’s fitness level.
Exercise Program
The exercise circuit using a light weight such as push-ups, Squat, sit ups and then combined with aerobic exercise such as running or cycling. Circuit exercises usually done in the open (outbound) which consists of several headings, to each his post emphasizes repetition strength training with some later interspersed with aerobic exercise for a few seconds to a minute to go postal the next power.
Excess Cicuit Training
* Train the power of the heart and lowers blood pressure as well as aerobic exercise
* Train all members of the body (total body workout)
* Does not require expensive gym equipment
* Can be adjusted in various areas or the gym
2. Endurance Training
Endurance exercise or endurance training is an exercise to increase stamina and endurance. Endurance training done in a long time. Endurance training can increase the amount of your red blood cells, lowering blood viscosity and increase the ability of the heart. Blood flow will increase when running endurance training so that the distribution of oxygen to be perfect. Athletes who do endurance training routine will get the volume of red blood cells and consequently more blood circulation will become more fluent. In addition, with endurance training you will get the heart pumping power increased so that oxygen and blood flow will be better ..
Exercise Program
Examples of endurance exercise training is a marathon, triathlon, cycling hundreds of miles. To watch the endurance exercise such as marathon or cycling in a very long period can be harmful to the knee joint. Endurance training done in hours or a distance of tens or even hundreds of kilometers.
Excess Endurance Training
* Increased blood volume
* Increasing the capacity of the heart and lungs in the blood pumping and distribute oxygen throughout the body
* Train the stamina and endurance
* Can be adjusted in various areas
3. Powerlifting
Powerlifting or also called strength training, including types of anaerobic exercise (produce energy without burning oxygen) that focus on muscle strength and explosive power. When lifting weights, blood pressure will increase to pump blood to every part of the muscle. Powerlifting increase lung capacity is smaller than the other types of exercise programs. Powerlifting requires intense training to increase muscle power and strength but it gradually nutrients needed to support increased muscle development. Powerlifting has been adapted into a variety of sports such as bodybuilding, weightlifting, etc.
Exercise Program
Powerlifting including sports dipertandingkan force, consisting of 3 kinds of Squat, bench press and deadlift. Obvious example of this sport is weightlifting, participants were given 3 times a chance to lift a weight that is determined for a few seconds.
Excess Powerlifting
* Increased bone density
* Increasing body metabolism
* Increased muscle formation
* Can be adapted to aerobic exercise such as circuit training
4. Moderate Exercise
Moderate exercise, including aerobic exercise type, known as the intensity of exercise with high heart rate is around 121-140 bpm (bits per minute). Moderate exercise is a type of exercise that can burn fat effectively. Capable of moderate exercise strengthens the heart, strong heart can pump blood completely without excessive effort. In addition, reducing the arterial tension so that the blood pressure became stable.
Exercise Program
Examples of sports with medium intensity jogging, cycling, swimming, treadmill for 30-45 minutes. Run this program for at least 3 times a week. Research shows aerobic exercise with moderate intensity for 8-20 weeks may improve lung capacity as much as 15-20%.
Moderate Exercise Pros
* There was an increase in size of mitochondria. Mitochondria are like ‘kitchen energy’ a duty to produce energy from the combustion of energy sources by oxygen
* Stimulate the formation of new red blood cells
* Reduce bad cholesterol and increase good cholesterol
* It depends on the instrument
* Can be done anywhere
In closing, often limited time and facilities to be reluctant to exercise one’s reason. And you only take 30 minutes every day or sports at least 3 times a week to avoid heart disease. Physical activity daily housework potentially provoke sweat out like gardening, cleaning house or walking around your house can also do as a substitute for exercise. Sports not only improve your heart health but also Dapa makes you feel younger and stronger. Good luck.
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