February Is Heart Health Month: Best Exercises To Strengthen Your Heart

Exercises That Can Improve Your Heart Health

Aerobic Exercises

Aerobic exercises keep the heart rate up for elevated periods which works to lower your resting heart rate and blood pressure. In addition, it improves your circulation and cardiac output which is how well your heart pumps. To strengthen your heart, it is recommended that you get in at least 30 minutes per day of aerobic exercise. Some examples of aerobic exercises include:

• Running
• Swimming
• Cycling
• Walking
• Jump rope

Resistance Training

Resistance training (also known as weight training or strength training) is the use of resistance to muscular contraction to build strength and size of skeletal muscles. Many people overlook resistance training for its health benefits and believe aerobic exercises are the only way to strengthen the heart. Resistance training can sometimes provide more heart-strengthening benefits than aerobic exercises if performed correctly.  This form of training can reduce fat and create leaner muscle mass while lowering cholesterol levels. It is recommended to do at least two days of resistance training per week with rest days in between. Common resistance training exercises include:

• Squats
• Deadlifts
• Lunges
• Hip thrusts
• Pull-ups

Stretching And Flexibility

Stretching and flexibility are not linked to improving heart strength, however, they do help to improve your ability to perform aerobic and strength training exercises. Stretching improves your musculoskeletal health. This enables you to stay flexible and free from joint pain, cramping, and other musculoskeletal issues. Flexibility and balance exercises also help maintain stability and prevent falls, which can cause injuries and the ability to perform certain exercises. Stretching is extremely important and should be done every day, especially before and after each workout. You can follow along with a YouTube video, attend a yoga class,  or ask your doctor to recommend some basic stretches you can do at home. 

Calgary’s Best Personal Trainers

Both resistance training and aerobic exercises burn calories, as well as help improve your baseline metabolic rate. Paired with these exercises, remember to eat a nutritious diet that gives you healthy sources of energy to complete your workouts. Eating a balanced diet and consistently working out will keep you on the path to getting a stronger, healthier heart. If you are unsure where to start, hire a personal trainer who will be able to create a workout plan designed to help you reach your personal goals while giving helpful advice on eating better and what foods to avoid that can affect the health of your heart.

At Jensen Fitness, our personal training, fitness coaching, and weight loss programs will provide you with all of the support you need to achieve your personal goals while helping you sustain your new healthy habits for the long term. To start your weight loss or fitness journey, contact our team of personal trainers in SE Calgary by calling 1-403-200-0199 or by filling out our online contact form.

FAQ

Q: Can an online personal trainer help me reach my fitness goals?
A: Yes, they can. Online personal trainers offer the same services as an in-gym personal trainer just online. They will be able to provide you with workouts you can do at home as well as diet recommendations to help you reach your fitness goals. 

Q: Is it possible to strengthen my heart at any age?
A: Your heart is a muscle and can therefore be exercised no matter what age you are. You are always able to improve the health of your heart through exercise and a healthy diet. 

Q: How often should I work with a personal trainer?
A: This will depend on the time you have, your goals, and your budget. It is common to work with a personal trainer 2-3 times per week, however, you can work with your trainer as much or as little as you want.