July 2023 - CardiacKrock

Six Best Exercises to Strengthen Your Heart (How to Choose the Best Cardio Workout for Heart Health)

Posted on July 4, 2023 by marketingagency

A healthy diet/lifestyle and exercise are your best friends for a healthier body. If you get the best cardio workout for heart health, you’ll prevent many health issues.

What is the best exercise to prevent heart disease, though? Every person has a different lifestyle, and not all exercises are heart-healthy, so you must be careful when creating your routine.

Today, we’ll cover the best exercises you can consider to strengthen your heart. You can do most of these with your own body weight, though, so choose your favorite one, and let’s get started.

Why Should You Strengthen Your Heart?

Aerobic exercise and resistance training are among the best options to include in your regular exercise routine. Whether you’re doing moderate or vigorous exercise, your heart will be able to pump blood to the body more efficiently, promoting better blood flow and oxygen levels.

You don’t need to do high-intensity interval training to achieve better cardiovascular health. As long as you incorporate some sort of aerobic exercise or resistance training into your exercise program, you’ll get many benefits.

Not keeping your heart health in check, don’t the other hand, increases your risk of suffering from heart disease. Sedentarism is known for causing a wide range of problems, including cancer, diabetes, hypertension, high blood pressure, and more.

Thankfully, you don’t need to be a fitness expert to improve the function of your cardiovascular system. As long as you know which options you can implement in your routine, you’ll be good to go.

You can also ask your physician for advice. They will suggest a routine based on your current health conditions.

Best Exercises to Strengthen Your Heart and Prevent Heart Disease

Here are the best exercises you can start doing today to keep your heart healthy. You don’t have to do them all to be healthy, but rest assured that each one has unique benefits to your body that you won’t want to ignore.

We got three different types of exercises you can do:

Aerobic Exercise
Resistance Training
Stretching and Balance Training

Let’s get started!

#1 – Walking

Walking is often considered the best exercise to improve heart health. If you’re young, this option may seem boring, but keep in mind there are many ways to make walking interesting.

If you have resistance, you can walk fast and work your heart a bit more without risking your joints. On the other hand, if you don’t feel like walking on your own, you can ask a friend or family member to go with you.

Walking is also a great exercise during which you can listen to your favorite music or podcasts, so it can become a fun activity to look forward to each day.

The most important benefit of walking is that you can do it anytime and anywhere, so it’s the option that will fit most people.

#2 – Stretching

Even though stretching isn’t directly linked to better heart health, it helps keep your joints and muscles away from pain, which will allow you to keep doing resistance training and aerobic exercise without any issues.

If you’re doing weight training, for example, you can incorporate a short stretching session. It will help bring your heart rate down safely.

#3 – Bodyweight Training

Bodyweight training is perfect if you want to start working on developing muscle mass and strength. Depending on your current fitness condition, you can start with basic exercises like squats, push-ups, and sit-ups, and then work your way up to more complex routines.

#4 – Weight Training

Weight training, on the other hand, allows you to give more intensity to your workouts. Even though weight training is the go-to option for many people, it still involves a higher risk of injury, so make sure you do your exercises correctly.

#5 – Swimming

Did you know that swimming can be a great full-body workout? It works your back, leg, arm, chest, and core muscles all at the same time.

Swimming is great for those who want to get stronger without putting extra pressure on their joints. It’s also an excellent workout if you want to improve your heart health.

#6 – Yoga

Yoga is one of the best ways to achieve a healthy heart. Many people see a yoga class as a glorified stretching session, but it goes beyond that. Some routines will even allow you to tone your muscles and get your heart rate up, so if you want to promote better heart health, this is a great option to consider.

#7 – Cycling

Cycling has a ton of benefits to your heart, and it’s also fun! The best part of cycling is that you can choose how intense you want your workout to be.

If you’re in the mood for a low-intensity session, then you can go at a slower speed. On the other hand, if you want higher intensity, then you can get a great workout on your legs and get that heart rate up.

A great thing about cycling is that it can also do wonders for your mental health. Overall, it’s a pretty awesome workout option for those who want to keep their health in check.

#8 – Interval Training

Interval training mixes moderate to high-intensity workouts with active recovery sessions. This is excellent for those who can’t do a full high-intensity workout at first and want to split the routine into sessions to make it easier.

Bottom Line – Get Started with Regular Exercise Today!

Physical activity and cardio exercise will always play a huge role in keeping our bodies healthy. Whether you do an intense full-body workout or flexibility/balance exercises every day, you will ensure your blood vessels are performing as efficiently as possible, which will lead to a healthier heart and a longer life.

Talk to your physician before doing any of these exercises to ensure you’re good to go, especially if the routine involves high-intensity exercise.

Five Tips for Preparing for a Cardiac Stress Test (Benefits of a Stretch Test for Heart)

Posted on July 4, 2023 by marketingagency

Even though some people may be scared to do it, stress testing is pretty common, and it can tell you many things about the current state of your heart. A stretch test for heart, for example, is a non-invasive way to tell how your heart is performing.

You don’t necessarily need to feel chest pain, have high blood pressure, or have any underlying heart condition to take these tests. However, they can help to detect some signs of heart disease or problems, including coronary artery disease, heart valve disease, and others. If you are feeling problems with your heart, a doctor may prescribe the test.

If you’re taking a stress test soon, consider these tips you may consider to make the process much more comfortable.

What’s a Cardiac Stress Test?

It’s a test that can show how your heart performs whenever you’re exercising or doing any kind of physical activity.

There are different types of stress tests you can get, including:

Exercise Stress Test
Nuclear Stress Test
Exercise Stress Echocardiogram
Cardiac Rehabilitation Stress Test

The most basic option here is exercise stress testing, which involves non-invasive methods like walking on a treadmill. On the other hand, other options like the nuclear cardiac stress test use radioactive components and imaging scans to determine how your heart is working.

As mentioned, cardiac stress tests will determine whether your heart and blood vessels are working as intended, and they will also show if you’re having any problems like:

Coronary Heart Disease
Congestive Heart Failure
Heart Valve Disease
Congenital Heart Disease
Hypertrophic Cardiomyopathy

Although cardiac stress testing is for everyone, people with specific professions (such as athletes) may need to get stress tests done.

An exercise stress test (or any other type) will measure your:

Blood pressure and blood flow
Oxygen levels
Heart rate
Electrical activity in the heart

Furthermore, the stress test will show how your heart is performing in comparison to other people of your same sex and age.

How Serious Is a Positive Stress Test?

A positive (or abnormal) result could suggest that you may need further testing. However, getting a negative result doesn’t necessarily mean the person isn’t a risk of suffering heart problems either.

Best Tips to Prepare for a Cardiac Stress Test

If you’re getting an exercise stress test soon, there are a few things you can do to prepare for it. Keep in mind that a stress test isn’t something to be worried about. While it may be scary at first, remember they are meant to help identify and prevent problems with your overall health, such as issues with your coronary arteries.

1# – Don’t Eat Before the Test

In most cases, your doctor will recommend fasting before the exercise stress test. Since the test often involves physical activity, it’s recommended not to be full of food, as that could affect your performance.

2# – Avoid Caffeine, Smoke Products, and Tobacco

Caffeine, smoking, and tobacco are known for increasing heart rate, so you should avoid them before taking an exercise stress test.

Some common drinks that include caffeine include tea, energy drinks, and coffee. If you’re getting a nuclear stress test, for example, you may be recommended to avoid these products for at least 24 hours before it.

3# – Avoid Certain Medications

Most people are recommended not to take prescription medications on the day of the test, as some medicines are known for slowing down the heart rate.

If you’re going to stop taking medications for a stress test, make sure to ask your physician to know how to prepare without any risks.

4# – Relax and Wear Comfortable Clothing

It’s normal to feel nervous about a stress test, but you must do your best to feel as calm as possible before taking it. Anxiety can affect your performance during stress tests, which may affect the results you get.

Remember that stress testing is a non-invasive and safe procedure, so you don’t need to worry about anything.

Another thing we recommend is wearing comfortable clothes. Most of the time, lightweight clothing and sturdy shoes are the perfect combination before taking a stress test. The more comfortable you feel during the test, the better.

5# – Consider an Exercise Routine

While this tip isn’t necessarily meant to help people prepare for a stress test, it can help them keep their hearts in check.

You should always try to have some sort of physical activity every day, whether it’s walking, stretching, or riding a bike. Daily training will do wonders for your heart’s health, and when you take your next stress test, you’ll be more likely to get a better result.

Sedentary people are more likely to experience health problems in the future, so if you want to avoid these, talk to your physician and choose an exercise routine that fits your needs and goals.

When Should You Take a Stress Test?

It depends on you and your physician. Even though some people are against stress testing, it’s still recommended for older people who are inactive but are trying to start an exercise program.

On the other hand, if you’re someone with a job that requires intense physical activity, then getting a stress test may be a good idea to determine that you’re not at risk of anything.

If you don’t know if you need to take a test, talk to your physician. They will be able to make recommendations based on your current health conditions.

Bottom Line

Stress testing may seem scary, but they’re not always a sign that there’s something wrong with your heart. Even though it’s not common to see routine stress tests, you could take one to see if everything is fine.

If you’re someone with an active exercise routine, and you don’t develop chest pain or any other problem whenever you start moving your body, then you may be good to go.

3 Easy Steps to Find Your Target Heart Rate for 10-Year-Old Exercising

Posted on July 3, 2023July 4, 2023 by marketingagency

Have you ever taken your pulse rate? It’s a good idea to track it periodically, especially if you have a heart condition. Overall, it’s also possible to find a target heart rate for a 10-year-old exercising moderately or at a higher intensity.

It’s important to learn what the normal heart rate is at rest and when working out to determine your preferred exercise intensity for your age.

Getting Your Heart Rate Into the Target Zone

When working out, you must determine if you’re doing enough or not. There’s a simple way to learn! Your target heart rate ensures that you get the most benefit from each step, squat, and lunge. Even if you’re not an athlete or heading to the gym all the time, it’s crucial to get your estimated maximum heart rate to track your fitness level and health.

Cardiovascular fitness focuses on activities that raise your heart rate, which can include almost any physical activity. When you elevate your heart rate for at least 30 minutes per day, you’ll improve heart health. A strong and healthy heart can deliver oxygen more efficiently and burns more fat while you rest and exercise.

Benefits of a Strong Heart

There are many benefits of having a strong heart and working out. Along with healthier lungs and a good heart, regular physical activity can lead to less stress, better sleep, fewer mood swings, and less depression. Plus, you’ll lead an active lifestyle.

Calculating Your Target Heart Rate Zone

Each person has a target heart rate zone that they should hit when performing a physical activity. The easiest way to calculate that is to determine your predicted maximum heart rate. Do this by subtracting age from 220.

When you know your maximum heart rate, you can determine the target heart rate range by multiplying that maximum heart rate by 0.65 (65 percent). This gives you the low end. Next, you will multiply the maximum heart rate by 0.85 (85 percent) to find the high-end range.

A child’s heart rate depends less on their age. For example, from 8 to 12 years old, the resting heart rate should be 84, and the beats per minute (normal range) should be between 52 and 115.

What’s a Resting Heart Rate?

The resting heart rate is how many times the heart beats per minute while you’re sitting or resting. You should know this number for yourself and your child. It’s best to check it in the morning before eating or drinking anything.

Can the Resting Heart Rate Differ By Age?

Yes! Your target heart rate is likely to be different than a child’s heart rate at rest. Most adults get about 60 to 100 beats per minute, which is considered normal. However, your heart rate can change based on medication, hormones, anxiety, and stress. Likewise, your physical fitness level can make a difference, as well as exercise intensity.

Your resting heart rate is in the normal range when you’re not exercising. The target heart rate is what you should be at when you’re exercising.

Though the common calculation shown above is great for adults, it might not be accurate for the child’s heart rate. Using the formula from above, you’d get these numbers for a 10-year-old: The low end of the maximum heart rate would be 136.5, and the high end would be 178.5. Under no circumstances should a child’s heart rate go that high on either end of the spectrum.

It’s wise to speak with a pediatrician to determine your child’s target heart rate if that’s needed.

What the Centers for Disease Control Say

The CDC recommends that teens and children get about one hour of activity each day. They don’t have to perform specific routines or reach a set exercise intensity. In fact, many things could count as physical activity, such as running, playing at the park, and more. It’s best to talk to your pediatrician if you believe your child isn’t exerting themselves well enough.

What Is Heart Beats Per Minute, and Why Does It Matter?

Your heart beats per minute can tell you many things. When you’re resting, it will ensure that your heart isn’t working too hard to get nutrients and oxygen through the body. When you’re working out to your favorite exercise program, it helps you see that you’re not overdoing it.

Those with high blood pressure may find that working out too hard leaves them dizzy or with the feeling they’ll faint. This could be a medical emergency, which is why exercise testing is often required for adults with health problems, such as heart disease. Overall it indicates that your cardiovascular system isn’t strong enough to handle the routine.

How to Find Your Child’s Pulse or Heart Rate

With a target in mind, you can monitor your or your child’s heart rate to ensure you’re at the right spot. While they exercise, check their heart rate. You can find wearable activity trackers, but they might not be accurate.

To do it manually, you will take the pulse from the inside of the wrist on your thumb side. Use the first two fingers (tips) instead of the thumb, and ensure that you press lightly over your artery. Count the pulse for 30 seconds, multiplying that by two to find the beats per minute.

Having a high heart rate indicates that your child (or you) is straining. Slow things down a little, or take a break. However, with a too-low heart rate, you may need to exercise harder to get to your upper limit. If the goal is to lose weight, this is the best solution.

What to Do with the Pulse Rate Information

Taking your child’s pulse to get the beats per minute is a simple process and can ensure that the heart muscle is working properly. You want them to be within target range as much as possible, but heart rates can change based on many factors.

Talk to your doctor or child’s pediatrician if you feel that you or they have a fast pulse. It’s always better to err on the side of caution than have a severe health issue.

Tips for Choosing the Right Cardio Exercise Equipment – Everything You Should Know

Posted on July 3, 2023July 4, 2023 by marketingagency

It’s possible to create an effective exercise program with just your body. However, regular activity is hard for many people, which has led to a large industry to ensure success. Building a home gym or using health club memberships can help you with your solution, but it’s crucial to choose the best cardio exercise equipment for your goals.

Likewise, the best cardio machine won’t produce results if you don’t use it regularly and correctly. Here are a few basics to understand if you’re thinking about buying exercise machines for your home gym:

The Best Cardio Machines

There are plenty of gyms with tons of machines to simulate walking, cycling, kayaking, skiing, rowing, running, and climbing stairs. Some are motorized, and others use your body weight to burn calories.

These machines provide many cardiovascular benefits and a great cardio workout. Plus, you can enjoy your home gym without having to worry about the weather. Statistics show that more people are buying home gym equipment than ever before.

Prices can vary, depending on whether or not the machine has a motor or can be programmed. Likewise, some have add-ons that will measure your heart rate and so much more.

Here are some of the best cardio machines that don’t require a personal trainer. You can achieve your fitness goals, regardless of your fitness level:

Cross-country Ski Machines

This type of cardio equipment exercises the arms and legs together, and the sliding motion can be great on the knees. Sometimes, you move a ski forward, and the other goes back. However, other models allow the skis to move separately from each other.

Rowing Machines

A rowing machine works the legs, arms, and back simultaneously, so you can get a total-body workout. In fact, it’s a great option for interval training because you could push hard for a few minutes and then cut back.

Typically, a rowing machine is slightly challenging to use if you’re not used to the motion, and it might cause back problems for a few weeks.

Elliptical Trainers

These cardio machines offer a circular up/down motion similar to a stair-stepper and ski machine. There’s little impact, which can be great on the joints, and you can even change the resistance and grade to meet your needs.

Typically, they have handlebars to help you work your upper body, but they might not be the most efficient. Still, it can help you create a low-impact workout.

Treadmills

With a treadmill, you can walk and run indoors. Some feature more flexible surfaces, and a motorized one is preferable. Just remember that these machines rarely do much for the upper body, so you may want to walk/run with weights to tone the arms.

Stationary Bikes

An exercise bike is easy to use and doesn’t require training. However, some people find the exercise bike to be uncomfortable to use for long periods. There are proven benefits of using one, though!

Riding could still lead to osteoporosis, and it is a weight-bearing exercise, but you’ll get a great cardiovascular workout with an exercise bike.

Make sure you choose an exercise bike with an adjustable seat and a weight capacity that meets your needs. Generally, an exercise bike focuses on the lower body.

You can usually find on-demand classes with recumbent bikes or exercise bikes. They use certified trainers and can ensure that you get a smooth ride while on the exercise bike.

Stair-Stepper

If you don’t like the idea of exercise bikes, a stair-stepper might be a great alternative. It’s similar to climbing up stairs, and you may find options with handgrips to work your arms.

Stepper machines can be strenuous, and it’s often harder on the knees. Still, you can get a low-impact cardio workout that primarily works the lower body with this option.

Strength Equipment

Strength training equipment can use your body weight, gravity, external weights, or resistance bands to build strength. Just like cardio equipment, the prices and styles range significantly.

If you’re a beginner, save money by choosing a few basics instead of purchasing weight-lifting machines. Resistance tubes and hand weights can do most of the same workouts.

Exercise Mat

Once you have an exercise machine and some weights, make sure that you always work out on an exercise mat. This will ensure you don’t slip and fall.

Ankle Weights and Hand Weights

Ankle and hand weights can give you an intense workout. The ones for the ankles work well for hip extensions and side-leg raises. Make sure they’re padded with pockets so that you can add weight bars as you progress.

Hand weights can start out at 1 pound and go up to 10 or 20 pounds. You’ll likely start with 1, 2, 3, and 5 pounds. Typically, gym equipment goes all the way up to 20 pounds, but that can be expensive.

Exercise Tubing and Resistance Bands

Resistance bands and tubing can give you a challenging workout for the entire body. They’re often low-cost, portable, lightweight, and easy to store. Plus, you can change the resistance by doing more repetitions or holding the band with your hands closer together. It’s best to try various positions to determine what’s best for your fitness level.

Tubes look similar to bands, but they often feature padded handles. Plus, you can find heavier resistance levels. If possible, get a brand with a door attachment to help you do even more strength exercises with one piece of equipment.

Get a Full-body Workout with a Cardio Machine or Weights

Beginning a fitness journey is challenging, and many people worry that they won’t do it correctly. The good news is that you can lose weight just by eating less. The more calories you consume, the more work you must do to counteract them.

Whether you choose a stationary bike or a treadmill, you can meet your goals, feel better, and get fitter. Many people do prefer an exercise bike with magnetic resistance and an LCD monitor, though you may like something more high intensity, such as Crossfit games from your local gym.

As long as you’re working out and raising your heart rate multiple times per week, you will achieve your goals!