![]() ![]() ![]() From developing a lightweight resistance routine to walking around the park, remember these five effective and highly doable alternatives.Gelita has launched what it is calling a first-of-its kind protein designed for endurance athletes, called PeptEndure. If you can’t or don’t want to commit to high-intensity cardio exercise, you can still maintain - and improve - cardiovascular health. There’s always a way to improve your cardio fitness. Also, women who are pregnant or individuals with specific medical conditions, such as low blood pressure or cardiovascular disease, should consult their doctor before visiting a sauna. For example being dehydrated or drinking alcohol before or during sauna use can be dangerous. Some studies found that sitting in a sauna may produce a physical response similar to moderate- or high-intensity physical exercise. Even when you’re sitting completely still, a sauna session can raise your heart rate to 120 to 150 beats per minute. If you need a break from traditional physical activity, saunas can offer similar cardiovascular benefits. Or walk a few laps around the pool to get your system pumping. Try using lightweight ankle weights or a small paddleboard for added resistance. Wading around in the water is a low-impact resistance exercise ideal for mature age groups and individuals suffering from muscle and joint pain. While high-intensity swimming is an effective way to improve cardio fitness, you don’t have to swim laps to get the same cardio benefits in the water. This helps improve circulation and overall cardiovascular health. Working both the cardiovascular and respiratory systems, swimming trains your body to use oxygen more efficiently. With COVID-19 causing so many of us to be more sedentary, take the opportunity to get outside and explore new green spaces, from state parks to botanical gardens. ![]() Consider purchasing a pedometer to better track your steps and establish weekly walking goals. Studies show that walking around 5 1/2 miles a week reduces the risk of cardiovascular events such as heart attacks by 31 percent. If you’re uncomfortable jogging or have difficulty running, don’t worry - slow down and just take a walk. Yoga and Pilates are two more stationary forms of flexibility training that can benefit any fitness level. Research has shown that sticking to passive stretching exercises for 12 weeks can strengthen the cardiovascular system and significantly increase circulation.Īt a minimum, incorporate some simple stretches into your overall routine, like a hamstring stretch or side stretch, to increase blood flow and prime your muscles for a workout. In addition to improving elasticity and preventing muscle and joint pain, flexibility exercises are an excellent add-on to a non-aerobic cardio health routine. For seniors or those who cannot commit to high-intensity cardio or heavyweight exercises, simple resistance bands and lightweight dumbbells are still effective resistance training exercises to maintain positive cardio fitness. Resistance training includes things like squats, push ups and weight training. A 2019 study of 13,000 adults showed that those who committed to at least one hour of resistance training a week had a 40 to 70 percent lower risk of heart attack or stroke compared to those who didn’t. Resistance training means strengthening your muscles with weight, whether your own or with equipment. Check out these five non-cardio activities for cardio health. Fortunately, there are still plenty of ways to improve your cardio health without having to sweat over traditional cardio exercise, like running. While high-impact aerobic exercise is an excellent preventive measure for cardiovascular issues, it’s not always possible - or enjoyable - for everyone. As we continue to battle the ongoing pandemic, there hasn’t been a more vital time to work on your cardiovascular health. According to a Harvard study, those with cardiovascular disease are more than twice as likely to contract severe forms of COVID-19. Cardio fitness is more important than ever. ![]()
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