Cardiologist reveals 8 exercises that boost heart and blood vessel health
What are the benefits of cardio training for the heart (photo: Freepik)
Cardio workouts not only aid in weight loss but are also beneficial for the heart and help develop the respiratory and cardiovascular systems. A cardiologist has listed the exercises to prioritize in the gym. RBC-Ukraine reports on how often cardio exercises should be performed to avoid harming your health.
Benefits of cardio workouts
Cardio workouts involve the continuous performance of dynamic exercises for an extended period, with minimal rest breaks, allowing the heart rate to return to its resting state before the workout.
According to Ukrainian cardiologist Natalia Ivaniuk, exercising is beneficial for health, but it should always be done wisely.
Cardio not only trains the cardiovascular system but also helps reduce stress, improve metabolism, normalize weight, and increase endurance.
"As a cardiologist, I highly recommend it. If you choose the gym, for example, opt for machines like the elliptical trainer, treadmill, or stationary bike. These machines provide cardio load," she explained.
Such workouts train the respiratory system, heart, and blood vessels. To make the most of cardio machines, they should be used for at least 40 minutes. You can also gradually increase the incline of the treadmill or the speed and intensity of the stationary bike or elliptical trainer.
For cardio workouts to be most effective, it is recommended to:
- exercise 2-3 times a week
- each session should last 20-60 minutes
- combine cardio with strength exercises for a comprehensive effect
Types of cardio workouts in the gym:
- walking
- running
- cycling
- stepper
- boxing
- box jumps
- jump rope
- rowing
It’s important not to forget to warm up before your workout and cool down afterward to avoid injuries and keep your muscles toned.
Weight loss
When combined with a heart-healthy diet, regular cardio workouts can lead to safe weight loss. Maintaining a healthy weight not only reduces the risk of diseases such as diabetes, certain cancers, and heart disease, but also aids in weight loss.
Spending less time sitting and engaging in more physical activity will also help maintain a healthy weight by burning more calories throughout the day.
Your mood fluctuates daily, but physical activity can influence it, especially after a stressful day. So, next time you feel stressed, move your body.
Earlier, we reported on 6 exercises that strengthen the core and benefit the back.
We also wrote about heart-healthy exercises that should be performed after 30.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
