Being physically active is a major step toward good heart health. It's one of your most effective tools for strengthening the heart muscle, keeping your weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.
It's also true that different types of exercise are needed to provide complete fitness. "Aerobic exercise and resistance training are the most important for heart health" says John Hopkins Exercise Physiologist Kerry Stewart. "Although flexibility doesn't contribute directly to heart health, it's nevertheless important because if provides a good foundations for performing aerobic and strength exercise more effectively".
Here's how different types of exercise benefit you.
Aerobic Exercise
What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. In addition it increases your overall aerobic fitness and helps your cardiac output ( how well your heart pumps). Aerobic exercise also reduces the risk of Type 2 Diabetes and, if you already live with Diabetes, helps you control your blood glucose.
How much: Ideally, at least 30 minutes a day, at least five days a week.
Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that Doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Resistance Training (Strength work)
What it does: Resistance training has a more specific effect on body composition. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
How much: At least two non consecutive days per week of resistance training is a good rule of thumb according to the American College of Sports Medicine.
Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body resistance exercises such as push-ups, squats and chin ups.
Stretching, Flexibility and Balance
What they do: Flexibility workouts, such as stretching, don't directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. Flexibility is a critical part of being able to maintain aerobic exercise and resistance training. "If you have a good musculoskeletal foundation, it then enables you to do the exercise that helps your heart," he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls.
How much: Every day and before and after exercise.
Examples: Your Exercise Physiologist can provide basic stretches you can do at home. Pilates, Tai Chi and Yoga also improve these skills and are available with Restore Exercise Physiology.
It's also true that different types of exercise are needed to provide complete fitness. "Aerobic exercise and resistance training are the most important for heart health" says John Hopkins Exercise Physiologist Kerry Stewart. "Although flexibility doesn't contribute directly to heart health, it's nevertheless important because if provides a good foundations for performing aerobic and strength exercise more effectively".
Here's how different types of exercise benefit you.
Aerobic Exercise
What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. In addition it increases your overall aerobic fitness and helps your cardiac output ( how well your heart pumps). Aerobic exercise also reduces the risk of Type 2 Diabetes and, if you already live with Diabetes, helps you control your blood glucose.
How much: Ideally, at least 30 minutes a day, at least five days a week.
Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that Doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Resistance Training (Strength work)
What it does: Resistance training has a more specific effect on body composition. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
How much: At least two non consecutive days per week of resistance training is a good rule of thumb according to the American College of Sports Medicine.
Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body resistance exercises such as push-ups, squats and chin ups.
Stretching, Flexibility and Balance
What they do: Flexibility workouts, such as stretching, don't directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. Flexibility is a critical part of being able to maintain aerobic exercise and resistance training. "If you have a good musculoskeletal foundation, it then enables you to do the exercise that helps your heart," he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls.
How much: Every day and before and after exercise.
Examples: Your Exercise Physiologist can provide basic stretches you can do at home. Pilates, Tai Chi and Yoga also improve these skills and are available with Restore Exercise Physiology.