Everyone is being health conscious nowadays and looking into new techniques to be fit. It is important as better physical health can lead to a progressive mind as well. To be fit, your body should experience some kind of motion and work every day. If you are looking to jump the bandwagon and looking for exercises and techniques that are good for your health, particularly heart health, here are some of the good ones.
Traditionally aerobic exercise was the go-to for most people as it requires minimal equipment and any one can perform them without any instructor or personal trainers. On other side resistance training is used by athletes to build muscles and to improve their sport performances, but now even housewives are doing it to keep up with hectic schedule.
Still confused, which one is better for your heart? Here are some arguments which can help you decide.
Improved blood pressure
High blood pressure is one of the main reasons which lead to many diseases like coronary artery disease (CAD), congestive heart failure, stroke, and kidney failure. It is important to keep in check your salt intake and waist circumference to avoid such risks. Another thing which can help is exercise.
With regular aerobic exercises, the increased blood pressure can only be helped a little. It is even less likely that this type of exercise will help old people improve their hypertension.
Experts suggest that people who have high blood pressure and risk of cardiovascular diseases should avoid hardcore resistance training as well, because it can increase systolic and diastolic blood pressures. However, exercise with moderate resistance and higher rep cycles might actually be good for your heart as it can decrease diastolic and systolic blood pressure.
Lower resting heart rate
A good resting heart rate should be between 60 to 100 beats per minute. A lower heart rate can mean good heart muscle performance and improved cardiovascular fitness. Resistance training helps in lowering resting heart rate. In many studies, it has been shown that different variations of this type of exercise can result in 11 percent decrease in resting heart rate and improve heart health.
On the other hand, aerobic exercises can also decrease resting heart rate. In one of the studies it was shown that aerobic exercise can decrease the heart rate by 5 to 25 beats per minutes, which is quite significant.
Lower Blood Lipids and Lipoproteins
There are two types of fats that really affect your heart function. One (HDL Cholesterol) which is good for you and another (LDL Cholesterol) which is bad for you. Exercise can help you lower the bad fats and increase the good ones; this directly improves your heart health.
Regular aerobic exercise can decrease blood lipid levels while on the other hand resistance training in not as effective. Studies have shown that aerobic exercise can increase HDL Cholesterol and lower total and LDL Cholesterol.
Improved Cardiorespiratory Fitness
Experts say that cardiorespiratory fitness or how well you breathe is directly related to heart function and health.
In one of the studies it was seen that aerobic exercises done three or more days per week can improve breathing by ten to twenty percent. On the other hand, traditional resistance training may only provide little benefit.
In light of these evidences you can decide which exercise type suits your need best!