8 Ways to Strengthen Your Heart
If you are not exercising yet, now is the time to get moving. Even if you are new to cardio exercise, you can begin with about 10 minutes of quality cardio exercise. More experienced people can do as much as 60 minutes of strenuous cardio activity. Beginners could start walking briskly for 10 minutes every day. Any kind of activity is better than no activity. If you already enjoy a reasonable level of cardiac fitness, you can run on the treadmill or road for up to 60 minutes depending on your fitness level. The secret is to maintain the same intensity throughout your workout.
Heart Health Strategy 2
Mix it up with some interval training. This is easier to do if your are training for 45 minutes or more per day. You can run faster and slower and if you use a treadmill, you can increase the incline of the treadmill or add some resistance to your workout. Interval training should be accompanied by stretching beforehand so as to avoid picking up an injury.
Heart Health Strategy 3
Introduce a second day of interval training to your schedule. This will work wonders for your fitness levels and will burn calories rapidly. Please note this should only be done once you have achieved a good level of fitness and after a good stretching session.
Heart Health Strategy 4
Walk briskly for at least 60 minutes once a week. You can do the entire walk in one sitting or split the walking into 2-3 sessions of 30 or 20 minutes respectively. At this point, you can also introduce some strength training to your exercise regime.
Heart Health Strategy 5
If you work on a treadmill, use the incline feature to represent a mountain climb. Alternatively, get out and enjoy nature by going for a hike on suitable terrain. You will find the hike enjoyable and challenging.
Heart Health Strategy 6
Repeat strategy # 4. You choose the intensity at which you wish to train. Again, you can do the hour in 1 session or split it up as you see fit.
Heart Health Strategy 7
Repeat some interval training with a moderate amount of intensity. If you have a skipping rope, you can add this to the mix too. Skipping is a great way to strengthen your heart and legs at the same time.
Heart Health Strategy 8
You get to choose your favorite workout. This is your reward for being diligent and consistent with your workout.
Remember that it takes 21-30 days to develop and form lasting habits. Stick with it and by the end of your 3rd month of consistent cardio training, you will notice tangible results in both your health and fitness levels.
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