Exercise with heart disease | Al Bawaba

With cardiovascular exercises, the heart improves its blood pumping efficiency throughout the body, which improves blood circulation and lowers blood pressure and cholesterol levels.

The good routine

Daily exercise does not mean killing you on a treadmill for hours. Your heart health can be improved in 30 minutes of exercise, five times a week. Choose an exercise that you like to do. Otherwise, you will find it difficult to adhere to a routine and make it a lasting part of your life.

If you like to walk, swim or dance, try to apply them in your weekly exercise program. You should choose exercises that you can see you do a month, six months or a year from today. Trying to become too complicated and doing too much will turn against you and you will probably lose your motivation.

If you are starting to exercise or if you are coming back for a long time, it is important to start slowly and get back to it. Do not stress and shock your body from the first day. Choose an exercise, weight or intensity that suits you and that will challenge your ability. The more you become consistent and confident, the more you can do the exercise. Start slowly, increase over time and be consistent.

In addition to cardiovascular training such as walking, swimming and cycling, it would be helpful to add at least two weight training sessions a week. Cardiac patients who train three times a week can develop their aerobic capacity, as well as their strength and flexibility. Weight loss, reducing back pain and even reducing the symptoms of diabetes and osteoporosis are other benefits of strength training.

When doing resistance training, be sure to choose a weight that does not put too much effort on your body and be sure to allow yourself plenty of rest between sets. If you are not comfortable with resistance training, look for a fitness professional who can guide you through a workout program and teach you the proper technique for avoid any injury.

See a doctor

Since heart disease varies in severity and limitations, it is very important to consult a doctor before starting any training program. If you experience symptoms of unusual chest pain, fainting or shortness of breath, stop exercising immediately and seek emergency medical attention.

– The writer is head coach and director of Vogue Fitness' Al Raha branch.