matchsilikon.blogg.se - Daily cardio workout to lower heart disease

Keeping an exercise record will help you see your progress.You may want to find a friend to exercise with to help you stay motivated and on track.It is possible to have an effective, inexpensive exercise routine. Think twice about investing in expensive equipment or memberships unless you know you will use them.Plan to exercise at the same time every day, and stick with your plan. Schedule exercise as part of your daily routine.Wear appropriate clothing and shoes to match your activity and weather conditions.Besides improving the health of your heart, do you want to lose weight? Build muscle? Improve flexibility? Any physical problems that limit your choice of exercise.The types of programs that work with your schedule.Whether you like exercising alone or with a group.The types of exercise you enjoy choose a variety of activities so you don’t get bored.Having fun helps you stick with your routine. Have fun! Choose an exercise you enjoy.Ask your doctor or nurse if you have questions about when you can return to your routine. Don’t exercise when you are sick or have a fever.Slowly increase your exercise level, especially if you have not been getting regular exercise.It is best not to lay down after exercising because it reduces your tolerance. Remember to drink water when you are thirsty.Balance your exercise with seated activities.Wait at least 90 minutes after eating a meal before you take part in aerobic exercise.Improves your self-esteem and body image because you will look and feel better.Reduces stress, tension, anxiety and depression.Makes your muscles stronger and more toned.

Gives you more energy, which lets you be more active without getting tired or short of breath.

Improves your circulation and the way your body uses oxygen.

Helps you reach and stay at a healthy weight.

Reduces your risk of heart disease by lowering blood pressure.

Makes your heart and cardiovascular system stronger.

There are many benefits to regular exercise, especially aerobic exercise: This can cause you to feel dizzy or have heart palpitations (fluttering in your chest). During this phase, you can decrease the intensity of your exercise and do some of the same stretching you did during your warm-up. Your heart rate and blood pressure will slowly return to normal. It helps your body recover from the conditioning phase. As you get stronger, you can spend more time conditioning and work with greater intensity.Ĭool down. You are burning calories and gaining the benefits of exercise.Īs you exercise, you should keep track of your intensity level, which is how hard you are exercising. This phase should last 20-30 minutes and includes the actual exercise you are doing. A warm-up should include stretching, range-of-motion exercises and starting your activity at a low-intensity level.Ĭonditioning. It helps your body get ready to exercise, reduces stress on your heart and muscles, and helps prevent sore muscles. Phases of ExerciseĪll exercise should include 3 phases - warm-up, conditioning, and cool-down. Do not use weights heavier than 10 pounds. Benefits are stronger, more toned muscles stronger bones weight control (as you build muscle, your body burns more calories) and better balance and posture. Strength training usually involves lifting weights (free weights, weight machines, kettle bells) or using resistance tubes and bands. This type of exercise involves repetitive muscle movement until the muscle becomes tired. Benefits include lower blood pressure, lower heart rate and better breathing (since your heart doesn’t have to work as hard when you are active). Examples of aerobic exercises include walking at a fast pace, jogging, riding a bike (outdoor or stationary), jumping rope, cross-country skiing, rowing and low-impact and water aerobics. It improves the way your body uses oxygen and has the most impact on your heart health.

This type of exercise is steady and uses your large muscle groups. Benefits include better balance, range of motion and better movement in your joints.Ĭardiovascular/aerobic (“cardio”). They are also used before and after exercising to prevent injury and strain. Flexibility exercises include stretching, tai chi and yoga. This type of exercise involves slow movement to lengthen the muscles. There are 3 basic types of exercise - flexibility, cardiovascular/aerobic and strength training.įlexibility. This information may or may not apply to you. This information is a guide to the overall benefits of exercise for patients with heart failure. When you have heart failure, you may need to avoid certain exercises or have other restrictions based on your health.

Please talk to your doctor or nurse about the best exercise routine for you.