Any amount of exercise is better than none. However, for an exercise regimen to actually strengthen the heart and improve the health of the heart and the circulatory system, it must be vigorous and long enough that the heart and lungs must work extra hard to be able to keep up.
The heart has to beat much stronger and faster and breathe much faster and deeper, according to chaktty.
During vigorous exercise, the heart rate (pulse) and breathing rate can be as much as double in each case and you should perspire.
How do you exercise your heart?
You can take a walk or jog to exercise your heart, however, anything that makes you breathe fast helps the heart to pump blood better.
The ability of the heart to pump blood fast helps to improve blood circulation, thereby, increase nutrient circulation and absorption, and also oxygen to the body cells.
The average heart rate at rest is about 66 to 78 beats per minute and breathing is about 16 to 20 minutes.
When engaged in a full exercise regimen, the minimum time for exercise per week should be at least two times of about 30 minutes duration, according to healthpally.
Any exercise section should start slowly and gradually increase in intensity as you warm up.
The attire for exercise should be safe, using suitable size sneakers or canvas for shoes, short pants and minimum top wear are recommended for exercise.
The impacts of clothing in exercise can not be overemphasised, it can enhance or mar your comfort.
Improper clothes can also cause tiredness or even accidents during exercise.
Do many people often ask how much water to drink around exercise time? This depends on the individual’s choice but it is generally not a good idea to drink too much fluid before and during exercise to quench your thirst.
What exercises to do?
There is a variety or a combination of exercises that you may choose to adopt.
While some exercises target certain parts of the body, those that involve most of the parts of the body, especially the large muscles have the greatest impact on the heart, the circulatory system and the lungs.
Such exercises are usually preferred for routine or generally physical exercise; Examples are distant jogging, jogging on the spot in loose disposition, sports and games like court tennis, table tennis, swimming, and fast walking/jogging and the use of a treadmill. Each of them has its advantages and drawbacks.
For example, while distant jogging may not cost much capital outlay apart from shoes and suitable dress, there have to be enough quiet pathways found either in large parks or along suitably constructed roads in the town.
In the absence of such facilities, distant jogging may constitute a real danger to the life and limbs of the individual.
On the other hand, if a treadmill is not readily available, it requires a fairly expensive capital outlay and most of them use electric power.
The treadmill, however, can be used in the quiet and safety of one’s home, its speed can be regulated and you can monitor vital information such as speed, time spent, heart rate or pulse and the amount of calories spot in loose disposition involves no expense or need for a large space and can be done in the safety of the home or anywhere.
However, there is a tendency for those who decide on on-the-spot jogging to do so for an inadequate length of time probably because it’s less exciting than most other forms of exercise unless the individual is able to maintain a predetermined length of time such as 10, 20 or 30 minutes session.