Improving heart conditioning through resistance exercises is not only beneficial but should also be approached gently and with precision. Incorporating various types of exercises can add variety to your routine, enhancing overall fitness.
The heart faces the challenge of pumping more blood into actively working muscles. Physical activity triggers a demand for increased oxygen to the lungs, highlighting the importance of a well-calibrated exercise routine.
Resistance workouts offer a targeted impact on body composition, aiding in fat reduction and the development of lean muscle mass. This is particularly beneficial for individuals with excess body fat, including those with larger bellies, as it helps reduce the risk of cardiovascular diseases. Research suggests that a combination of resistance training and aerobic exercises can elevate HDL (good) cholesterol and decrease LDL (bad) cholesterol.
To start, engage in chest-opening movements, coordinating them with controlled breathing. Simple hand movements, repeated 10-20 times, followed by arm circling, can be highly effective. Continue with slow on-the-spot jogging, progressing to running if comfortable. Incorporating weight training at least two non-consecutive days a week is advisable. Utilize free weights, resistance bands, or body-resistance exercises like chin-ups, squats, and push-ups.
For beginners, knee push-ups are an accessible introduction to bodyweight resistance training. To perform a knee push-up, maintain a half plank position with palms and knees supporting the body. Keep hands shoulder-width apart, core contracted, and back straight. Lower the torso towards the floor, stopping just above it, then push through the palms to return to the starting position.
Stretching may not directly impact heart health but is crucial for maintaining flexibility and preventing muscular problems. A regular stretching routine improves blood flow, lowers blood pressure, and reduces artery stiffness.
Include hip raises in your routine, a compound movement targeting multiple muscle groups—chest, back, hips, and quadriceps. Lie on your back, fold your knees, inhale, lift buttocks, back, and chest upwards, holding for 20 seconds before exhaling and returning.
Ustrasana, a yoga asana, is excellent for stretching after these exercises. It targets the anterior part of the body, toning glutes, hamstrings, and strengthening the chest, abdomen, and quadriceps. Ustrasana promotes increased lung capacity, enhanced oxygen absorption, and better heart function.