We all know that exercise is good for our wellbeing. The NHS recommends doing strengthening exercises that work all major muscle groups, and at least 150 minutes of moderate-intensity exercise per week, spread evenly over four to five days.
But what if we want to keep our heart healthy specifically? What type of exercise should we do for the heart?
You’re in the right place. In this post, we will focus on three exercise types and look at their impact on the heart.
Cardio, particularily HIIT Training
If you’re wondering if you should do cardio, well, it’s a topic of great debate, and the answer can vary depending on who you ask. But since we are talking about the heart, and here at Your Heart Check, we’re all about the heart and keeping it healthy, our answer is a resounding “YES!”
Now, we know what you might be thinking: “Does that mean I have to run?” Well, not necessarily. You can cycle, row, or do anything that gets your heart rate up. And we mean UP!
HIIT (High Intensity Interval Training) is one type of cardio workout that will get your heart a good challenge, and it’s very effective, especially if you are short on time. It can reduce heart rate and blood pressure and is a great way to keep your heart fit and healthy.
There is ‘but’ though …
Due to the nature of HIIT workouts – it shoots your heart rate up rapidly and then drops it down (on repeat) – it might not be for everyone. It is high-intensity training and it puts a certain amount of strain on your heart. If your heart is already under a lot of strain, doing HIIT might be a ‘straw that broke the camel’s back’.
If you are thinking about trying HIIT – start easy. We know fitness instructors know all the tricks to get you to work out harder, but try to resist and keep your ego in check 😉 It might also be a good idea to have a way of monitoring your heart to make sure you exercise safely.
Strength training is good for the heart too
Wait, what?!
We know, we know. Cardio, as the name suggests, is the exercise for cardiovascular health. But strength training has a positive effect on the heart too – the link is just not as obvious.
Researchers at Harvard Medical School explain that strength training has the potential to lower blood pressure by up to 30% and the risk of metabolic syndrome by 29%. Metabolic syndrome is having at least three of the following five: obesity, high blood triglycerides, low HDL (good) cholesterol, high blood pressure, and high blood sugar.
All of these markers contribute to greater strain on the heart and a higher risk of heart disease. By lowering these markers, strength training indirectly reduces the strain on the heart.
Don’t worry if you’re not a strength training expert. It’s not about lifting heavy weights. The key is to lift enough to stimulate your muscles and strengthen them. If you’re a beginner, bodyweight exercises might be enough. If you’re used to strength training, you might need to lift heavier. Just listen to your body and do what feels right for you.
As with any form of exercise, overdoing it is never a good idea. You can always speak to a fitness professional who can give you more guidance.
Endurance training can push the heart to the limit
What if we challenge our hearts beyond the usual? What if we opt for endurance training?
Examples of endurance training are: a marathon, a triathlon, or cross-country skiing. In a nutshell, endurance training is being able to withstand an elevated exertion (elevated heart rate and breathing) over a prolonged period of time. It builds both cardiovascular fitness and muscular endurance.
Why is endurance training worth discussing when it comes to our heart?
Out of the three exercise types we covered in our posts, endurance training is arguably the one where monitoring the heart is most crucial. You see, every heart has a genetically preset limit. Endurance training is the most likely to push the heart close to its limit, making it important to know how often, how long for, and how much to train safely, especially if you have any existing heart problems (e.g. elevated blood pressure, cholesterol, or triglycerides) or a history of heart disease in your family. Monitoring your heart will also help you assess the effectiveness of your training plan.
Ways to monitor your heart
Heart rate chest strap – Gives you reliable readings as it’s close to your heart (pun intended), though keep in mind that you are unlikely to wear it post-exercise so it won’t track your recovery.
Smartwatch – You wear it all the time so it’s more likely to track your heart rate during training and rest. Whilst it will provide you with a valuable detail from the recording of the exercise, the data it collects over the course of the day might be limited.
Holter heart monitor – Highest reading quality as its chest-located ECG that has least motion artefacts. You can wear these up to seven days and they will give you a comprehensive view of your heart rhythm day and night, but you will have to repeat the monitoring periodically to see how your heart is adapting to your training routine.
As with any exercise, if you experience any of the following, stop and talk to your doctor:
- Dizziness
- Shortness of breath that does not want to go away
- Nausea
- Abnormal heartbeat
- Extreme fatigue
- Chest pain
- Swollen legs
- Trouble walking
Regardless of the exercise you choose to do, always keep an eye out for anything your body, and your heart, are trying to tell you. No matter how you choose to keep healthy – stay heart-happy.
Find out more about our heart monitoring service or more about us.
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