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- Healthy heart exercise is one of the various ways to maintain a healthy
heart. Various movements in this exercise are quite easy and you can do it
yourself at home.
Basically,
healthy heart exercise is exercise that can make the heart rate faster and the
body sweat more. The main role of healthy heart exercise is to improve heart
function, strengthen the heart muscle, and increase oxygen flow throughout the
body.
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This is A Healthy Heart Exercise |
Not only that, healthy heart exercise can also be used to maintain ideal body
weight, prevent damage to blood vessels, and reduce cholesterol, blood sugar
and blood pressure, thereby reducing the risk of heart attack and stroke.
Various Healthy Heart Exercise Movements
A
healthy heart exercise consists of a series of basic aerobic or cardio
exercises. This movement varies, ranging from light, medium, to heavy
intensity. The following are some choices of healthy heart exercise movements
that are easy to follow:
1. Jogging in place
Healthy
heart exercise by jogging still in place is an easy way to increase your heart
rate. This movement is also suitable as a pre-warm up for heavier movements.
You
can do this movement for 30-60 seconds. If the motion feels boring, you can
vary the movement by raising your knees towards your chest, kicking your
buttocks, or spreading your knees.
2. Jumping Jacks
This
healthy heart exercise movement is also quite easy. The trick is to jump while
opening your legs wide with your arms tapping over your head. You can do a
variation by starting this movement from a half squat position.
3. Squat jump
The
squat jump movement starts with standing straight, then squats with your
buttocks back as if you were going to sit down and your back straight at a 45
degree angle. Jump and land with the original squat position. Do this movement
repeatedly.
4. Climbing movement
Movement
to climb or like climbing a mountain is a fairly intense gymnastic movement. If
you are new to this movement, start slowly and increase your speed gradually.
The
way to do this movement is to position your body like you're going to a
push-up, with your elbows in a straight position. Also make sure your back is
straight. After that, lift your buttocks, then lift your knees toward your
chest alternately.
5. Burpees
The
burpees movement is actually a combination of squat jumps and push-ups.
Start
by standing straight with your feet shoulder width apart. After that, squat and
place your hands on the floor, then stretch your legs back and do one push-up.
Next, return to a squatting position and jump to a stand.
How to get the most from a healthy heart
exercise
- The following are tips for
getting the optimal benefits of healthy heart exercise:
- Start each session with a 5–10
minute warm-up to increase blood flow, relax muscles, and prevent the risk
of injury.
- End the gym session by cooling
down for 5–10 minutes.
- Try to regularly do heart
healthy exercise for at least 30 minutes, 5 times a week.
- Put on music that you like and
invite other families, so that healthy heart exercise will be more fun
In
addition to the healthy heart exercises mentioned above, routine physical
activity that is relaxing for 30 minutes a day, such as walking fast, climbing
stairs, cycling, or swimming, can also provide major benefits for heart health.
If
you are confused about exercising alone, you can try taking an aerobic class,
such as a zumba class, which you can get online for free. This exercise also
includes exercise that can nourish the heart.
For
those of you who have just started exercising or have not done regular exercise
for a long time, you should consult a doctor first before starting a healthy
heart exercise session, especially for people with diabetes, hypertension,
heart disease, lungs, and arthritis.
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