The most important cardio-strengthening exercises

A study issued by a group of American and Australian researchers and published in the Journal Circulation of the American Heart Association (AHA) indicated that it is possible to restore heart vitality through regular exercise,

from 4 to 5 times per day. Per week, with an exercise time lasting 60 minutes each time. It includes recommended exercises.

Cardio exercises

Cardiac muscle strengthening exercises
Cardio exercise is an effective cardio-strengthening exercise
It helps the body to obtain more oxygen during its performance, increases the heart rate, and improves the way of breathing. Thus, it raises the oxygen levels in the blood, which is beneficial to heart health. Examples of cardio exercises are: jumping rope, jogging (or jogging), cycling, swimming, walking, rowing, and dancing.
It is worth noting that cardio exercises are inspired by the term cardiovascular,

which means the heart and blood vessels, due to the direct effect of these exercises on the heart and blood vessels.

Doctors recommend 150 minutes of moderate-intensity aerobic exercise every week, or 75 minutes of vigorous aerobic exercise every week.

Strength training

Cardiac muscle strengthening exercises
Strength training exercises strengthen all muscles in the body, especially the heart muscle

Strength training exercises, including weight lifting or resistance training,

help build and strengthen all muscles in the body, especially the heart muscle.

Knowing that the accumulation of fat in the body is one of the most common causes of increasing the chances of heart disease and heart attacks.

Researchers have proven that strength exercises, such as push-ups and weightlifting,

all help to burn fat and build body mass by lowering bad LDL cholesterol (low-density lipoprotein), and in turn raising good HDL (high-density lipoprotein) cholesterol, which contributes to strengthening muscle Heart rate and reduce the risk of heart attacks by 40% to 70%.

It is recommended to do strength training exercises three times a week,

taking into account taking a break, daily, after each exercise.

Stair climbing exercises

Cardiac muscle strengthening exercises
Stair climbing exercises help increase the oxygen in the body, and thus strengthen the heart muscle
The performance of the stair climbing exercise increases the efficiency of the heart and lungs, which leads to an increase in oxygen that reaches the muscles of the body and other areas in it.

In this context, a scientific study concluded that daily climbing stairs

improves the health of the circulatory system and reduces the risk of stroke.

Yoga exercises

Cardiac muscle strengthening exercises
Yoga exercises improve breathing and raise the level of oxygen in the blood

The yoga exercises of the most effective exercises to improve the process of breathing, and raise the level of oxygen in the blood.

Thus, it strengthens the heart muscle, in addition to its high ability to lower blood pressure.

Important to you

It is recommended to do the aforementioned exercises by healthy people, and for those who suffer from heart disease,

it is recommended to consult a specialist to determine the types of exercises that are compatible with their health conditions.

Methods for calculating the maximum heart rate
Cardiac muscle strengthening exercises

How to calculate your heart rate

The maximum heart rate is calculated through the following mathematical equation:

Subtract the amount of age from the number 220,

then calculate the percentage of 95 percent, then 75 percent of it.

For example, for someone 50 years old, their maximum heart rate is

170 beats per minute,

95 percent of that is 161 beats per minute,

and 75 percent is 127 beats per minute.

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