Photo: Frank Brown

What is the best exercise for the heart?

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.

hopkinsmedicine.org - 3 Kinds of Exercise That Boost Heart Health | Johns Hopkins Medicine

Is Sprite good for weight loss?

The excess sugar in regular soda tacks on extra calories but does little to actually fill you up and doesn't add any nutrition to your diet, so is...

Last updated Mar 9, 2020

How can I shrink my stomach in 3 days?

What to eat to get a flat stomach in just 3 days Ginger mint tea. ... Coconut yoghurt with blueberries. ... Cinnamon oat smoothie. ... Spinach and...

Last updated Mar 29, 2020

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

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 Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises 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, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it 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, Stewart says. 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 nonconsecutive 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. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart. “If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

Is it OK to sleep next to your phone?

Reasons to Keep Your Phone Out of Bed Cell phone and screen use have been directly linked to disruptions of your circadian rhythm, or natural...

Last updated Jul 10, 2022

Do oranges detox the body?

Vitamin C is one of the best detox vitamins around, so it's no surprise lemons, oranges and limes made our list. The enzymes help to clear the...

Last updated Nov 17, 2019

Tasty breakfast juice melts 59lbs of wobbly fat

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Is apple juice hard on the liver?

Keeps liver healthy Hence, it is very important to regularly drink Apple juice if you want a healthy liver. Apples contain pectin which ensures a good digestion and cleanses the liver also regularly. Also, the malic acid in Apple juice is said to soften the gallstones that cause pain in the liver.

realfruitpower.com - 9 Awesome Benefits of Apple Juice You Might Not Know

9 Awesome Benefits of Apple Juice You Might Not Know

They say, “An Apple a day keeps the doctor away”. Eating Apples and drinking its juice not only enhances healthy body and mind but also helps strengthens muscles. Apple juice is one of the tastiest and most favorite among kids also. Packed with benefits of vitamins, calcium, potassium and magnesium, the fruit and its juice give out adequate health punch. Full of pectin and fiber, Apple juice helps boost energy. Being the richest source of phenolic compounds, the juice of Apples when consumed regularly helps fight against common infections. Apples are grown across the world and the fruit works towards making the body healthy and fit. There are over seven thousand varieties of the delectable fruit and comes in ravishing red, green and yellow colors. Delicious in taste and tart in color, Apple is enriched in vitamins and other essential nutrients that go a long way in adding vigor and vitality to the body.

Nutritional facts about Apple:

A small Apple has only about 77Kcal

It is rich in vitamins like A, B-12, C & D

It has high amount of dietary fibre

Besides this, it is also a good source of iron, calcium, potassium & magnesium among others

Apples are also packed with good amount of antioxidant properties

Benefits of Apple Juice :

Here are some of the health benefits of Apple juice that you need to know about if you wish to lead a healthy and fit life.

How to lose 6 inches of belly fat?

19 Effective Tips to Lose Belly Fat (Backed by Science) Eat plenty of soluble fiber. ... Avoid foods that contain trans fats. ... Don't drink too...

Last updated Jul 31, 2021

How to lose 40 pounds?

How To Lose 40 Pounds In 2 Months: The Best Plan To Help You Chase Away Those Extra Pounds Visualize It As A Long-Term Plan. Make A Commitment....

Last updated Jan 3, 2019

Tasty juice “eats through” 54lbs of thick flab

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

What foods make sperm stronger?

A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green...

Last updated Apr 25, 2022

Tasty juice “eats through” 54lbs of thick flab

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

How long does it take for detox tea to work?

However, if you do take detox tea with the hopes of detoxification, then it can take anywhere between 1-2 weeks. Detox teas typically have laxative...

Last updated Mar 20, 2022