Top 5 Strength-Training Exercises to Boost Heart Health
While running and spinning are well-known cardiovascular exercises that benefit heart health, incorporating strength and resistance training into your fitness routine is equally essential. According to cardiologists, regular strength training plays a crucial role in maintaining optimal heart health.
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To begin, let’s understand the basics. Strength training involves anaerobic exercise, where the body generates short bursts of energy for movement. Unlike aerobic exercises, anaerobic exercises do not rely on external oxygen consumption, enabling you to exert maximum effort for brief periods. Dr. Satjit Bhusri, a board-certified cardiologist, explains that engaging in anaerobic exercises like strength training can elevate heart rate and blood pressure significantly compared to typical jogging, benefiting heart health. This form of exercise, similar to sprinting, demands high energy expenditure and intensifies heart rate and blood pressure, ultimately strengthening the heart over time.
Dr. Bhusri emphasizes that incorporating strength training into your fitness regimen can not only improve heart health but also promote muscle development, enhance bone strength, and enhance overall daily performance, making everyday activities easier. He also notes that the increased cardiac output resulting from strength training can aid in managing and reducing blood pressure levels.
In order to maximize the benefits of strength training, Dr. Bhusri recommends engaging in exercises that involve multiple joints simultaneously. These multi-joint exercises improve coordination, flexibility, burn more calories, and enhance cardiac output compared to single-joint exercises. So, let’s explore some recommended exercises:
1. Squat
2. Lunge
3. Bench press
4. Shoulder press
5. Plank
Optimize your workout with a 30-minute HIIT routine that combines cardio and strength training.
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