It is sometimes forgotten that your heart is also a muscle. An essential component to feeling good is the condition of your heart. The fitter your heart is, the less you'll have to suffer heart disease and the better you can deal with stress. But how do you train your heart?
Like all muscles, you can also train your heart muscle. The stronger the muscle is, the more powerful the blood is pumped through your body. The blood carries oxygen to your muscles and organs. The more oxygen there going, the better you can correctly.
A good aerobic exercise makes you feel refreshed and relaxed. But there are many more benefits of aerobic exercise:
A comfortable feeling increases the chance that you can expect and insist that you are more relaxed. For everyone there is to find an activity that appeals to him, such as:
The level of training is often difficult to determine. Long endurance training with low intensity gives the same benefits as a training of short duration with high intensity.
Where do you measure the heartbeat?
The two most common places to measure your heart rate is at the pulse (at the base of the thumb) or the carotid artery on the side of the neck. An accurate measurement is essential to the proper exercise intensity to determine.
If you training above your target zone, you will not long endure the training and your body will consume (fat) reserves not an effective way. Nowadays, more and more athletes train with a heart rate monitor. This is easier and more reliable.
It is important that exercise produces more energy than it costs. This is a consideration that is often overlooked. By training, it is the intention to forge a bond between your mind and body. Your body becomes a powerful tool in daily life, both outwardly and inwardly. Listen to your body and be kind to your heart.
Like all muscles, you can also train your heart muscle. The stronger the muscle is, the more powerful the blood is pumped through your body. The blood carries oxygen to your muscles and organs. The more oxygen there going, the better you can correctly.
Training with oxygen
How fit your heart is measured on the cardiovascular endurance. This endurance can be simply defined as the ability of your body to deliver oxygen and blood to the muscles. This can improve cardiovascular fitness. This training is also called cardio workout. This is a reference to cardio, the Latin word for heart. Cardio is an aerobic exercise and aerobic simply means with oxygen.Why train your heart?
By training your heart you can improve not only the function of your heart, but at the same time increase your energy. This burns fat.A good aerobic exercise makes you feel refreshed and relaxed. But there are many more benefits of aerobic exercise:
- improved health
- improved cardiac function
- reduced resting heart rate
- reduced blood pressure
- improved cholesterol
- reduced body fat percentage
- increased lung capacity and function
- increased energy levels
- increased self-esteem
- improved stress resistance
- reduced risk for depression
- reduced risk of lifestyle diseases
How can you train the heart?
There are some activities that can help you to train your heart. Each activity has advantages and disadvantages. Some types of workouts are good for advanced athletes, while others are more suitable for beginners. The important thing is that you are doing an activity that suits you. To the maximum results from the training to get, it's important to do something you love.A comfortable feeling increases the chance that you can expect and insist that you are more relaxed. For everyone there is to find an activity that appeals to him, such as:
- bicycle
- run
- walk
- steppes
- rowing
- aerobics
How often?
Experts recommend 3-5 times per week of aerobic workouts to do.How long?
A cardiovascular workout should be 20-60 minutes long. The duration of the training is closely related to the intensity.How heavy?
The intensity of the training level is different for every individual and depends on factors such as age, condition and weight. Start slowly and build up gradually. Several studies have shown that the best result is obtained if the training is not too heavy nor too light running.The level of training is often difficult to determine. Long endurance training with low intensity gives the same benefits as a training of short duration with high intensity.
Exercise HR
The determination of the proper intensity is possible by the measurement of the heart rate.Where do you measure the heartbeat?
The two most common places to measure your heart rate is at the pulse (at the base of the thumb) or the carotid artery on the side of the neck. An accurate measurement is essential to the proper exercise intensity to determine.
How does it work?
To be as efficient as possible to train and fat burning, you should train in the correct training zone. This is the zone where your heart rate is about 70-90 percent of your maximum heart rate. There are several ways to calculate the correct zone. The simplest method is to increase the percentage of the maximum heart rate. Pull your age from the number 220. Calculate what its 70 percent (lower limit) and 90 percent (upper limit) and you have your training zone.If you training above your target zone, you will not long endure the training and your body will consume (fat) reserves not an effective way. Nowadays, more and more athletes train with a heart rate monitor. This is easier and more reliable.
