Exercises to Increase Endurance
Next time you head to the gym or start exercising, make sure you focus on the most important muscle in your body: your heart. Try these three exercises to help make your heart stronger!
1. Go swimming
Many exercise enthusiasts know that swimming or water aerobics are good workout options because they reduce the likelihood of joint damage, but exercising in the water can also be good for your heart, according to Harvard Medical School. Swimming helps your body utilize a wide range of muscles as well as your heart and lungs by training your body to more efficiently use oxygen. This can help lower resting heart rate over time.
2. Incorporate aerobic exercises
Aerobic exercises are any activities that require you to breathe heavily, like running, cycling, sports or even swimming. Sometimes people call these cardio because they get your heart pumping. Aerobics are particularly important because they strengthen your heart and important related muscles.
So if your normal routine at the gym is mostly focused on strength training or weight lifting, consider adding some running on the treadmill or time on the bike machine. If you aren't into running, there are plenty of other ways to exercise aerobically. Try a class or a racket sport like squash.
3. Try circuit training
One of the best ways to exercise your heart is by stringing together a variety of activities through circuit training.
"When you work out at a very high intensity the blood starts to pump a lot harder and that challenges the elasticity of the arterial wall," Toronto fitness trainer Brendan Fox told Best Health magazine. "It sort of stretches the arteries and improves the elasticity for better cardiovascular fitness."
Circuit training definitely isn't the best workout for everyone, but if you're looking for a challenge and want to focus on heart strength, you'll want to try it out.
Don't forget a smoothie
After you exercise to make your heart stronger, don't forget to reward yourself with a delicious smoothie. When you think about the ingredients you want to add to your smoothie blender, look to the American Heart Association for which fruits and vegetables are best for the heart.
Consult your doctor before beginning an exercise routine to make sure you're getting the right amount of athletic activity. These are suggestions for workouts, not strict directives.