Good daily cardio workout5/8/2023 ![]() ![]() One type of high-intensity training I personally enjoy involves exercising as hard as you can for a short period, resting briefly, and exercising again as hard as you can for another short period (also called high-intensity interval training, or HIIT). High-intensity training stimulates different muscles and different responses from your heart and blood vessels than lower-intensity training. The fourth day - and fifth if you’re up for a challenge - should include high-intensity training. If you’re counting, I’ve covered three days of exercise. The activity itself doesn’t matter as long as you enjoy doing it and it keeps you moving awhile. ![]() This can be a high-intensity activity such as a Zumba class or a lower-intensity activity such as a long bike ride or a round of golf. Take part in a longer activity - at least an hour or more - one day a week as part of your exercise routine. You should break a sweat and be a little short of breath during good moderate-intensity exercise, but still be able to carry on a conversation. I recommend moderate-intensity exercise two or three days a week for at least 30 minutes. You also can avoid the trap of doing the same thing over and over until you get bored and quit altogether. By changing up your exercise routine regularly, you’ll work different muscles and lower your risk for overuse injuries. One key part of this schedule is to vary the types and intensity of exercise you do on different days. I recommend exercising a minimum of four to five days each week. Regular cardio exercise for a healthy heart We all have a daily routine for personal hygiene - brushing our teeth, taking a shower, and so on. Exercise should be on that list. A lifelong commitment to regular cardio exercise can preserve your heart’s function and keep it “youthful” over the course of your life. One way you can make that easier is to make it a part of your everyday routine. What’s most important is that you exercise regularly. You don’t have to employ the same exercise strategy that I do to get the heart-healthy benefits of cardio exercise. I may work out at the gym for 30 minutes total, but I’ll use three different machines for 10 minutes each to switch it up and keep exercise more interesting for me. ![]() My patients often ask me, “What’s the best type of exercise for heart health?” Here’s what I tell them: I don’t care what type of exercise you do as long as you do something! Reduce your risk for heart disease, diabetes, Alzheimer’s disease, stroke, and some kinds of cancer.Lower your blood pressure and cholesterol.Improve the flow of oxygen throughout your body.Strengthen your heart and blood vessels.Regular exercise does more than help you lose weight and build muscle - although it’s definitely good for those reasons!Īerobic exercise, also known as “cardio” exercise, uses repetitive contraction of large muscle groups to get your heart beating faster and is the most beneficial type of exercise for your cardiovascular system (your heart and blood vessels). Today is a perfect time to get moving on your fitness goals. ![]()
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