Many people with heart diseases feel they are forbidden from any kind of exercise. As the heart is a muscle just like any other organ in our body, regular exercise makes it stronger and more productive, increasing our overall health.
With cardiovascular exercises, the heart improves its efficiency of pumping blood throughout our body, resulting in improved blood circulation as well as lower blood pressure and cholesterol levels.
The right routine
Daily exercise does not mean killing yourself on a treadmill for hours at length. Your heart health can be improved with just 30 minutes of exercise, five times a week. Choose an exercise that you enjoy doing. Otherwise, you will find it difficult to adhere to a routine and make it a sustainable part of your life.
If you enjoy walking, swimming or dancing, then try to implement these into your weekly exercise plan. You should be choosing exercises that you can see yourself doing one month, six months, or one year from today. Trying to get too complicated and trying to do too much will backfire and likely make you lose motivation.
If you are new to exercise, or coming back from a long time off, then it is important to start slow and build yourself back into it. Don’t stress and shock your body from day one. Pick an exercise, a weight or an intensity that is suitable enough for you and will challenge your ability level. The more consistent and confident you become, the more intense you can make your exercise. Start slow, build up over time and be consistent.
See a doctor
As heart conditions vary in severity and limitations, it is very important to consult a doctor before you begin any training program. If you ever experience symptoms of chest pain, fainting or unusual shortness of breath make sure to stop exercising immediately and seek emergency medical care.
— The writer is Head Coach and Location Manager for Vogue Fitness’ Al Raha branch.
Exercise for beginners
Resistance training
• Air squats 10 (Scaled option: sit on a bench and stand up)
• Press-ups 10 (Scaled option: press-ups on
the knees)
• Sit-ups 10
Rest 90 seconds after completing all three exercises and then repeat for four rounds
• Walking lunges 8
on each leg
•TRX row 10
• Dips on bench 10
Rest 90 seconds after completing all three exercises and then repeat for four rounds
• Glute bridge raise 10
• Lat pull down 10
• Plank 30 seconds
Rest 90 seconds after completing all three exercises and then repeat for four rounds
Conditioning
• Fast-paced walk/jog
3 mins
• Slow walk 1 min
• Fast-paced walk/jog
2 mins
• Slow walk 1 min
• Fast-paced walk/jog
1 min
Rest 3 mins and repeat
By Sam Bolger
