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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!

Can You Exercise After Heart Valve Replacement?

Posted on May 24, 2023 by marketingagency

People suffering from heart valve diseases, such as regurgitation or stenosis often have to undergo heart valve replacement surgery. It goes without saying, that the recovery process will be challenging. Well, can you exercise after heart valve replacement? Yes, absolutely. Adopting a regular exercise routine is a fantastic way to improve your cardiovascular health.

Let’s take a look at the role of exercise after heart valve surgery as well as some guidelines for how to build your exercise tolerance.

Can You Exercise After Heart Valve Replacement?

Yes, many experts encourage exercise after aortic or heart valve surgery as it will help to increase blood flow and get you back into a healthy routine. However, you will need to take extra precautions to ensure you don’t cause further complications or injury. It’s important to remember that your body went through trauma; therefore, you need to ease back into it.

Apart from the physical aspect, exercising after heart valve or aortic valve surgery will help you increase your independence and return to your daily activities with ease.

You’ll be able to experience reduced fatigue and improved fitness by strengthening your cardiovascular system via exercise. Therefore, not only will you reduce the risk of blood clots, heart failure, etc., but you’ll also be able to engage in fun activities you enjoy, such as gardening, walking your dog, or playing with your grandchildren.

Furthermore, exercise also has a positive impact on other aspects of your life; for example, physical activity can help improve cholesterol levels, lower blood pressure, enhance blood sugar, and more. All these factors play a crucial role in reducing the risk of heart disease.

Additionally, exercising is also an excellent way to promote emotional well-being and social interaction after having to undergo something so stressful. You’ll be able to interact with others who’ve had similar experiences by joining group classes or participating in group sporting activities.

It’s essential to note that everyone will have different experiences when planning an exercise routine after heart valve surgery. The type of heart valve replacement, age, overall health, and other medical conditions will all have an impact on the exercises you can perform.

What Are the Benefits of Exercise After Heart Valve Replacement?

Some of the benefits of exercising after heart surgery include:

Weight Management: Heart health depends on maintaining a healthy weight. Exercise aids in calorie burning, weight loss, and maintaining a healthy body mass index (BMI), which reduces stress on the heart and lowers the probability of complications.
Enhanced Cardiovascular Fitness: Regular exercise helps to build up the heart’s muscle and increases the effectiveness of pumping blood. Exercise following heart valve replacement can lower the risk of subsequent heart-related problems by improving cardiovascular fitness.
Improved Energy Levels: After a heart valve replacement, regular physical activity can help reduce post-operative fatigue. Physical activity increases your stamina and endurance, which improves energy levels and general quality of life.
Mood Enhancement: The body naturally produces endorphins, which are chemicals that improve mood. Exercise can help reduce stress, anxiety, and sadness after heart valve replacement surgery, increasing mental health, and speeding up the healing process.

How Do I Start Exercising Again After Heart Valve Replacement?

In general, exercise forms part of a healthy lifestyle. The same applies after undergoing heart valve replacement. Exercising can help by increasing your fitness levels, controlling your blood pressure, cholesterol, and weight, and keeping you relaxed.

You don’t have to go from zero to 100 at once. Start by walking slowly and gradually, and start increasing the length and intensity. Tennis and bowls are also fantastic exercises to start with.

What Types of Exercises Should You Do?

Some of the exercises that you can do after aortic valve replacement surgery or a minimally invasive surgery include:

Strength Training: Strength training helps develop muscle strength, tone the body, and enhance posture. Strength training can involve the use of resistance bands, weight training, or bodyweight exercises. It is advisable to speak with a physiotherapist or specialist in cardiac rehabilitation to create a strength training regimen that is suitable for your needs.
Aerobic Exercise: After a heart valve replacement, aerobic exercises such as walking, running, cycling, swimming, or using elliptical machines are quite useful. These workouts speed up the heart rate, strengthen the lungs, and raise cardiovascular fitness levels. Under medical supervision, start with low-impact exercises and progressively increase the intensity.
Flexibility and Stretching: Yoga or stretching exercises can help improve flexibility by reducing muscle stiffness and improving joint mobility. These exercises help to keep a good range of motion, prevent injuries, and promote relaxation.

What Safety Precautions Should You Take?

While exercising is a great thing to incorporate into your routine, there are a few precautions when it comes to safety, such as:

Cardiac Rehab

There are many benefits of taking part in a structured cardiac rehab program. These programs offer expert direction, track progress, and offer a welcoming setting for working out under professional supervision.

Consult with Health Professionals

After heart valve replacement, it is essential to speak with your cardiac surgeon or the medical staff to monitor your recovery process before starting any fitness regimen. They can offer detailed advice and recommendations that are catered to your needs.

Monitoring Heart Rate

It’s critical to keep track of your heart rate while exercising. To make sure you stay within the safe range advised by your healthcare practitioner, you can use heart rate monitors, such as a smartwatch. Avoid overexertion and become familiar with the warning signals, such as dizziness, chest pain, and shortness of breath.

Gradual Progression

Slowly increase the duration, intensity, and frequency of your workouts as you go along. Pushing too hard too soon after surgery can cause issues because your body needs time to recuperate after the procedure. The trick is to proceed slowly and with patience.

Final Verdict

As you can see, engaging in regular exercise after heart valve surgery is a crucial part of your overall cardiovascular health and the recovery process.

However, make sure you consult your healthcare professionals, follow safety guidelines, and gradually build an effective and safe exercise routine.

Looking for the Best Heart Rate Monitor Watches? Here Are the Top 5 Options of 2023

Posted on May 24, 2023 by marketingagency

Do you need an effective solution to monitor your blood pressure? You need a blood pressure monitoring watch. Fortunately, there are a number of watches on the market to choose from. They vary based on battery life, price, and other features. We understand that choosing the ideal watch can be overwhelming. That’s why we’re here to make your search easier. If you want to know the top five heart rate monitor watches of 2023, keep reading!

What Makes the Best Blood Pressure Watches?

We’re sure you’re wondering what we’ve based our findings on. Well, our top consideration was accuracy. It’s vital to find a watch that offers accurate or near-accurate data. Secondly, these five options come from reliable manufacturers who are transparent about the watch’s capabilities. Lastly, we did our own research on the product and company and checked a number of customer reviews on various websites.

The 5 Best Blood Pressure Monitor Watches of 2023

Did you know the Apple Watch Series range isn’t the only range of heart rate monitoring watches on the market? There are many others to choose from. Let’s take a look at our top five picks.

1. Bitine Smart Watch Blood Pressure Monitor

If you’re looking for a watch that features water resistance, you can’t go wrong with the Bitine Smart Watch. It has all the bells and whistles you’d look for in a smartwatch, as well as a daily counter for calories burned and a step-tracker.

Apart from all this, there’s one feature that stands out among the rest; its band. The band on the Bitine can inflate, compressing your wrist and monitoring your blood pressure much like a traditional blood pressure cuff. Why is this beneficial, you might ask? Well, it gives you more accurate readings.

However, it’s tough to say just how effective this watch is as it’s relatively new. Therefore, there isn’t much feedback to judge it on.

Pros

App connectivity
Tracks body temperature

Cons

Fairly new product

2. Omron Heartguide

The Omron Heartguide has been cleared by the FDA and monitors blood pressure by using an inflatable cuff inside the band. Furthermore, this watch is quite efficient, giving you readings in approximately 3o seconds.

You can obtain information about your readings through its companion app, HeartAdvisor, which is compatible with Android and Apple devices. To make reading and interpreting your data simpler, this app displays your results in color-coded graphs. These stats are usually based on variables such as the time of day and exercise.

Pros

Simple and easy-to-read display
Fast readings
The manufacturer offers an extended warranty

Cons

Some people complain that it’s bulky
Expensive
Is not water-resistant

3. MorePro Activity Tracker

If you’re on a tight budget, we strongly recommend the MorePro Activity Tracker. You’ll still be able to track a wide range of things, such as your activity levels and vitals. This watch also has an app, and it is compatible with Android and Apple.

Pros

Slim design
Built-in GPS tracking
180-day warranty

Cons

Small display
Doesn’t have the most accurate heart rate data

4. FitVII Smartwatch

When it comes to monitoring heart health, you need a high-quality product that’s going to give you good value for money. That’s exactly what the FitVII Smartwatch aims to provide. This watch offers sleep and fitness tracking and monitors several health metrics, which it stores on its companion app.

Many customers are also pleased with the price point – stating that it’s a very reliable product, especially given its affordability.

Pros

Waterproof
Includes a wireless charging station
Has a fatigue test and heart rate alarm

Cons

Small screen

5. KOSPET Smart Watch for Heart Rate Monitoring

Are you looking for a watch that offers continuous heart rate monitoring? You can’t go wrong with the KOSPET Smart Watch for Heart Rate Monitoring. Furthermore, this watch also steps up to the plate in terms of comfort and style.

Many people have compared it to the Apple Watch. However, it’s important to note that this specific watch can’t make phone calls. Nevertheless, that isn’t a cause for concern, especially when considering its customizability and the fact that it has games.

Another reason why we had to include this watch on our list is that it offers menstrual cycle tracking, which is a very important feature to consider in 2023.

Pros

One-year warranty
Offers menstrual health tracking

Cons

Not completely water resistant

Can a Watch Give You Accurate Blood Pressure Readings?

According to the American Heart Association, readings taken at the finger or wrist aren’t as accurate as those taken at the upper arm. This is because readings taken at the upper arm are closer to the heart level, which is important when taking blood pressure readings.

However, this isn’t to say that watches aren’t beneficial. Many watches also give you the instruction to put your wrist on your heart when taking a reading. This is a fantastic way to ensure you’re getting as accurate a reading as possible.

The Bottom Line

If you want to prioritize your health and fitness goals, you need to find the right heart rate monitor watch for you. Each of the above-mentioned options has unique functionalities and features that cater to different needs and preferences. Therefore, whether you’re focused on sleep tracking, blood pressure monitoring, or overall health, one of the watches on this list will meet your requirements.

When choosing your wrist blood pressure monitor, it’s important to consider compatibility with your smartphone, ease of use, accuracy, and long battery life. However, you also need to think about the comfort and design of the watch since you’re probably going to wear it throughout the day.

Whether you’re a fitness enthusiast who wants to optimize your workouts or have specific health concerns you need to monitor, investing in a high-quality heart rate monitor will give you valuable information and help you stay on track with your heart health.

The “Best” Cardio Workout for Healthy Heart Rates – Everything You Should Know

Posted on May 23, 2023May 24, 2023 by marketingagency

Are you interested in knowing the best cardio workout for healthy heart rates? Today is the right time to focus on your fitness goals. Regular exercise will help you build muscle and lose weight, but it does so much more!

Aerobic exercise (cardio exercise) requires repetitive contraction of your large muscle groups to get your heart to beat faster. It’s highly beneficial for your cardiovascular health (the heart and blood vessels).

What Can Cardio Exercise Do for Heart Health?

A regular cardio exercise routine can:

Improve oxygen flow throughout the body
Strengthen the blood vessels and heart
Reduce your risk of diabetes, heart disease, stroke, Alzheimer’s disease, and some cancers
Lower your blood pressure or cholesterol

What’s the Best Workout for Heart Disease and Blood Pressure?

Most people wonder what exercise is heart-healthy, and the good news is that it doesn’t really matter the type. You simply have to do something!

There’s no cure-all for exercise or one way to do it. For example, you could be a cross-trainer, so you work out for 30 minutes but use different muscles for 10 minutes at a time to keep the routine interesting.

Some people pair strength training exercises with cardio training to lower body weight and gain muscle. You don’t have to use the same strategy as someone else to get the heart-health benefits of cardio workouts. The goal is to exercise regularly.

Everyone has a daily routine. You might take a shower and brush your teeth before you do much else. Aerobic exercise should be included on that list. Though resistance training is crucial, you require a mixture of heart-healthy activities to stay youthful, avoid the risk of heart attack, and get help losing weight. Likewise, exercise can lower high blood pressure!

Try Heart-healthy Exercises Today

It’s best to exercise four or five times per week. One part of your schedule is to have varying types and intensities. When you change up the routine regularly, you won’t have to deal with overuse injuries and can work different muscle groups. Likewise, you’re not doing the same things over and over and get bored.

Most professionals recommend moderate exercise two to three days per week for about 30 minutes. You should be short of breath and sweat a little on those days, but you can talk normally.

Use longer aerobic exercise activities that take an hour or longer one day per week. This could include brisk walking around your neighborhood, Zumba classes, and bike rides. The movement doesn’t matter, but you should enjoy doing it and stay moving throughout.

A Note about Resistance Training and High-intensity Interval Training

If you start with the exercise program above, that’s three days of your routine. On the fourth and fifth days, you should focus on interval training. High-intensity training could be the best exercises ever because they stimulate various muscles and get different responses from the blood vessels and heart.

One type of high-intensity training includes exercising hard for a short period, resting, and then working hard again. This is excellent for heart health and is often referred to as HIIT.

Along with cardio training, you should consider weight training one to two days per week for your overall health. Strength training exercises with resistance bands or weights will make the muscles stronger, help with metabolism, and will improve bone strength. Therefore, you might avoid certain conditions like diabetes.

Strength training comes in various forms, and you don’t have to use the free weights at the gym. Instead, you can use Pilates, calisthenics, and Tai Chi or Yoga to build flexibility and balance, along with strength.

How to Work in Resistance Training and Aerobic Exercise Throughout the Week

The order in which you perform all those exercises isn’t important. However, you may want to space out strength training and HIIT to give muscles time to recover and avoid injury. Go for a brisk walk when you don’t have a lot of time, and use the weekends for longer routines.

The goal here is to boost heart health slowly. Vigorous exercise is essential, but you need a good full-body workout with weights to ensure flexibility and balance.

Though moderate-intensity routines are great, you should push yourself periodically. When starting a new exercise program, it’s wise to go slowly and gradually raise your fitness level. You’ll start noticing more muscle mass and get the heart pumping safely.

The Overall Heart of the Matter

The National Institutes of Health published the results of a two-year study that looked at how exercise might affect heart health. About 60 middle-aged women and men (about 53 years old) who didn’t exercise regularly used a heart catheter to measure the youthfulness or flexibility of the heart after just two years of exercise. There was also a control group that used flexibility and balance exercises.

Overall, the results of the study were compelling. It indicated that it’s possible to reverse the consequences of living a sedentary lifestyle if you commit to heart health and choose a regular exercise routine that you can stick with in middle age.

What to Do Now

If you’re worried about developing heart disease or have a family history of high blood sugar, it might be wise to start an exercise routine now. Begin at a moderate intensity, such as walking at a brisk pace. Get your heart rate up, but be careful that you don’t overdo it initially.

You’ll soon notice that your heart rate is lower at rest, you’ll reduce your high cholesterol, and you will have a stronger heart muscle. In some cases, you may avoid heart failure.

Physical activity is crucial, and there are so many options available. Flexibility exercises can help you relax, while swimming laps will get the heart rate up high. You may also consider push-ups to build your upper body strength.

Regardless of what you do, varying your heart rate is crucial. If you’re constantly binge-watching shows on television, you’re leading a sedentary lifestyle that could be damaging in the long term. Make small changes now and start slowly to improve.

Heart Rate After Stretching for 3 Minutes – What It Should Be and Other Helpful Information

Posted on May 22, 2023May 24, 2023 by marketingagency

What’s the best heart rate after stretching for 3 minutes? It’s a question many people consider, and it’s hard to know what it should be.

Stretching is crucial for your fitness routine. In fact, proper range of motion and flexibility has many benefits for your athletic performance and daily life.

Clearly, moderate and vigorous activity is essential, and skeletal muscle reflexes are important for the regulation and initiation of the cardiovascular responses for exercise.

Did you know that stretching sessions can affect your heart rate in different ways? When you understand how your body reacts to such activities, you can ensure that you’re heading in the right direction to improve systolic blood pressure.

The Heart Is Our Lifeline for Muscle Contraction and the Cardiovascular System

Your heart is essential for your health and fitness. It has a tough job among the working muscles of the human body. In fact, it relaxes and contracts 24/7/365. Without it, you wouldn’t get nutrients and oxygen to your body.

While pushing your body to handle more physical activity is important, the heart works harder to give it the nutrients and oxygen needed for the job. Even when you’re sleeping, your heart works, though at a lower intensity. In this instance, it’s enough to help your body recuperate and stay alive.

Exercise intensity is something everyone should consider. There are significant differences when running, lifting weights, and using stretching sessions. Blood flow is often heightened when you’re running, but strength training breaks down the muscles and helps them become stronger.

Stretching exercises performed after strenuous physical activity can help you relax and avoid muscle pain and weakness.

What’s Your Resting Heart Rate?

The resting heart rate is how many times the heart beats each minute while you’re resting (not doing anything strenuous). It’s best to check it in the morning, even before you get up. Definitely test your heart rate before drinking coffee or anything else. However, you may want to urinate first if that often causes your heart rate to become variable.

Resting Heart Rate By Age

Most adults see a BPM of 60 to 100 beats, which is normal for them. However, many things can affect your heart rate, such as medications, hormones, anxiety, stress, and your physical activity level. Athletes and active people might see heart rates as low as 40 BPM.

A lower resting heart rate is best. That means the heart muscle is in good condition, so it’s not working as hard to maintain those steady beats. Studies indicate that high resting heart rates are linked with high blood pressure, increased body weight, and low physical fitness.

You should be aware that your maximum heart rate is also important to know. This is how many beats per minute your body can take and still function. In fact, you never want to go to 100 percent of your max heart rate. Instead, you should be anywhere from 50 to 85 percent of the maximum for optimal results.

Stretching Exercise Options

There are many forms of stretching. Static stretching happens when you feel and hold the stretched muscle for a long period of time. The body becomes more relaxed here. However, dynamic stretching is often used as a warmup activity before a workout. This means the muscles go through their normal range of motion and go in a controlled manner. It wakes them.

Another form of static stretching includes assisted stretching. A fitness professional will perform the stretches.

Passive Muscle Stretch

A passive stretch is often similar to static stretches. With a sustained passive stretch, you relax the body using props or a partner. This intensity puts more external pressure on the body.

Doctors often use the maximum voluntary contraction measurement to gauge muscle strength. This will help you understand how much force a muscle group can handle. In fact, it will ensure that you know how much exercise intensity you can take from your heart rate.

Static Stretches and Heart Rate

Because static stretching is more relaxed, your heart rate should be closer to the resting rate. When it’s fully relaxed, the heart rate will decrease gradually because it’s not working as hard to give your body nutrients.

Ideally, when the stretching session is over, your heart rate should be about 100 beats per minute or lower to ensure it’s cooled down. After three minutes, you might not have a low enough heart rate, especially after vigorous exercise.

Dynamic Stretches and Heart Rate

Dynamic stretches happen before a workout to prepare your body for the exercise intensity or sport. This is opposite of static stretches, so the heart rate becomes elevated to gradually build to what you’ll do when exercising.

Overall, you should see an increased breathing rate, be lightly sweaty, and have a warm body because you’re not at the resting heart rate anymore. Likewise, the heart rate is often elevated to make sure the body gets nutrients and oxygen during the workout.

Your heart rate should be slightly elevated, which can go up to 90 percent of the maximum heart rate. However, this depends on your fitness level. If you find that you’re exerting too much force, your heart could become overworked, so you should level off until you feel more comfortable.

Assisted Stretching and Heart Rate

If you feel that assisted stretching is the best choice for you, it’s wise to use a professional to ensure effectiveness and safety. This style of stretching will keep your heart rate pretty low. Usually, heart rates stay around the resting rate, which ranges from 72 to 80 beats per minute on average.

PNF stretching could increase your heart rate more because you’re pushing or resisting as part of the work. However, it should be constant and consistent throughout the routine.

Stretching to Meet Your Goals

Your heart rate should see dips and peaks throughout the day. Healthy adults may not have to focus on losing weight, but they should still stretch to become more flexible. If you are obese, you may need to stretch after strenuous workouts to avoid muscle fatigue or damage so that you can lose weight gradually.

Knowing what you want from the stretches will give you a better idea of what you should do and when.

How High Is Too High a Heart Rate for 13-Year-Old, Exercising Children?

Posted on May 5, 2023May 4, 2023 by marketingagency

Children should start developing healthy habits from a young age. Kids who are raised with a focus on fitness will develop a habit of living a healthy lifestyle more profoundly. The Centers for Disease Control and Prevention advises children and teenagers to engage in physical activity for at least one hour each day. Many activities qualify as physical activity; however, if you’re not sure, you can check your kids’ heart rates to see if they’re exerting themselves enough. What should the heart rate for a 13-year-old exercising regularly be?

What’s the ideal heart rate for a child, though? Unfortunately, this isn’t as simple to pinpoint as one would think. However, one thing is clear: children should exercise regularly in order to strengthen their bones, build muscle, and improve their young hearts.

What You Need to Know About the Traditional ‘Maximum Heart Rate’ Formula for Children

Many people believe that an effective way to calculate a target heart rate is to subtract their age from 220. Therefore, if you were 50 years old, for example, your target zone would be 170 (220 – 50 = 170).

Does the same principle apply if you’re working with children? Unfortunately, not. Most children would not get the heart rate given from the equation, and this result would certainly be too high. In fact, many children between the ages of 8 and 17 average in the 190s.

However, The American Heart Association (AHA) recommends another useful method for measuring heart rate after exercise. This involves multiplying your maximum heart rate by 50% to 85%, depending on your age.

Checking a Child’s Heart Rate By Taking a Pulse

You can check your child’s pulse by putting your index, middle, and ring fingers. Either place your fingers on your child’s wrist or on the side of their windpipe, right below the base of the child’s thumb. When you begin to feel the blood pulsing, gently press. Count your child’s heart beats for 10 seconds using a clock or watch with your free hand. To find your child’s heart rate, multiply the result by six.

When Should I Take a Pulse?

Ideally, you should plan to take your child’s pulse when they’re engaging in exercise or physical activity. To get the most effective results, take their pulse before leaving the house. Once they arrive at the park, sports field, or wherever else they’re partaking in the physical activity, take their pulse every 10 minutes. Make sure to record the results!

Why Does a Child’s Heart Rate Differ from an Adult’s?

Because of their smaller hearts, smaller stroke volumes, and lower blood volumes, children typically have greater resting heart rates than adults. Children cannot accurately use the formula because of these qualities, which leads to inaccuracies.

In fact, a child’s maximum heart rate might differ dramatically from one person to the next because of nutrition and diet, medications, or medical conditions, including thyroid difficulties or heart disease. Genetics could also play an important role.

If you want to know the figure, your doctor can perform a formal activity test to determine your child’s actual maximum heart rate, but it’s usually not necessary.

When Should You Be Concerned About a Child’s Heart Rate?

Children’s resting heart rates normally increase during their younger years and subsequently decline as they approach puberty. During their teen years, heart rate readings start to look more like those of adults.

Average resting heart rate ranges, broken down by life stage, are:

Adolescents (13-17): 60 – 100 beats per minute (bpm)
School-age children (5-12): 75 – 118 bpm
Preschool children (3 – 5): 80 – 120 bpm
Toddlers (1 – 3): 98 – 140 bpm
Infants (4 weeks – 1 year): 100 – 180 bpm
Newborns (0 – 4 weeks): 100 – 205 bpm

You should check out any resting heart rates that are above these levels. This often results in using a Holter heart monitor for one to two days to monitor heart rhythm and rate. Additionally, you will need to keep a period activity journal to compare what is happening with monitor data.

Judging a Child’s Physical Activity

If there’s no set way to determine what a child’s maximum heart rate should be, how do you know if they’re too physically active? While you might not be happy to hear this answer, it will be based on how the child feels.

According to specialists, most children know their limits and will stop when they feel they can’t handle it. However, a few useful signs to gauge whether a child is exerting themselves too much and creating exercise stress are:

Feeling lightheaded
Dizziness
Showing difficulty breathing

Children should be stopped and given a break if they start exhibiting these symptoms. A great solution is to rehydrate and lie down so that the head and heart are at the same level so that blood can flow to the brain.

Exercise Intensity

Based on the heart rates they generate, exercises can be classified into zones of varying intensities. While more intense workouts, such as resistance training, sprinting, and interval training, push you into a higher anaerobic heart zone, lighter or moderate-intensity exercises, such as field sports and jogging, put you in an aerobic energy zone. To allow for enough rest and recuperation, children and teenagers should only engage in high-intensity anaerobic activity two days per week.

What Should Your Child’s Heart Rate Be When Exercising?

The age of your child affects their heart rate. A child between the ages of 3 and 4 should exercise at a heart rate of about 137 beats per minute. However, the heart rate falls to just 133 beats per minute by the ages of 5 to 7. It drops even more, to 130 beats per minute, between 8 and 11. Lastly, the heart rate during exercise is significantly lower in adolescence. When exercising, a 12- to 15-year-old only needs to reach a heart rate of 115 beats per minute.

10-Minute Beginner Cardio Exercise at Home (No Equipment)

Posted on May 5, 2023May 4, 2023 by marketingagency

Did you know you don’t need equipment for cardio training? Doing a cardio exercise at home with your own body weight is more than enough to maintain or improve your fitness levels and strength. Plus. these types of exercises are suitable regardless of whether you’re a beginner, recovering from an injury, want to get your heart pumping, are postpartum, or are pregnant.

In fact, according to the American College of Sports Medicine, you should engage in 150-300 minutes of moderate physical activity every week. With the simple cardio exercises we’ll discuss below, you’ll be able to increase your fitness levels.

Furthermore, once you get more comfortable with the exercises, you’ll be able to do them in a circuit and increase the number of times you execute the movement.

Are you ready for your killer cardio workout? Let’s get started!

10-Minute Beginner Cardio Workout at Home

Do you need a quick and easy 10-minute workout? These fun but challenging exercises will give you the push you need. As an added bonus, there’s no jumping or equipment needed.

Simply do each movement for 20 seconds and rest for 10 seconds. Do four sets of each of the five exercises this way, and 10 minutes will fly by in no time!

However, make sure to do each exercise at your own pace – you have to start somewhere, so don’t get discouraged if you’re struggling at the start.

Wide Knee Pulls

If you want to target your abs, core, arms, obliques, back, shoulders, and outer glutes, you’ll love wide knee pulls.

As you can see, this is a well-rounded exercise that will benefit your entire body.

Here’s how to do it:

Start in a standing position with your knees bent, feet shoulder-width apart, core tight, and both your arms overhead.
Pull your arms down towards your hips, keeping them at a 90-degree angle.
Lift your left leg up and then your right leg as you pull down your arms. Ultimately, you’re aiming for an elbow-to-knee connection. Think of it as a crunch through your obliques to get the correct motion.
Carry on doing this movement for 20 seconds.

Two Jabs and Squat

Ready to move on to the next exercise? Two jabs and a squat is the ideal exercise if you want to target your quads, hamstrings, back, glutes, shoulders, and core.

Let’s take a look at the steps:

Start by standing up straight with your knees slightly bent, feet hip-width apart, and core engaged.
Next, you’re going to clench your fists in front of your face and hold your arms up in a boxing position.
Start by throwing alternating punches in front of you.
After throwing punches with each arm, lower yourself into a squat position.
Return to the starting position.
Repeat the exercise for 20 seconds.

Sumo Squat and Reach

If you want to target your lower body, including your inner and outer thighs, quads, glutes, and calves, you’ll benefit greatly from this exercise. However, it’s also a great cardio workout for your shoulders and core.

Are you interested in learning how to do a sumo squat and reach? Follow the steps below:

Stand with your feet wider than your hips, with your toes pointed out slightly and your heels in. This is known as a sumo squat stance.
Start by bending your knees and lowering down into a squat position. Make sure to keep your hips parallel to your knees and push your knees out towards your pinky toes.
Tap the ground if possible ,once you reach the bottom of your sumo squat.
Push through your legs to stand up again. As you stand up, squeeze your inner thighs together. Reach both arms overhead once you stand tall.
To make the exercise slightly more challenging, add a calf raise by lifting your heels off the ground.
Repeat the movement for 20 seconds.

Lateral Jack Walks

Lateral shuffles or jack walks are one of our favorite exercises, and we’re sure it will be one of yours too. By targeting your glutes, hamstrings, quads, shoulders, back, arms, and chest, this is a full-body exercise that anyone can do.

Follow these five simple steps:

Start by standing with your feet slightly wider than your hips. Get into a loaded squat position by sitting down and back several inches.
Next, extend your right and left arm out to your sides.
While staying in your squat position, take two wide steps to the right side. Each time you take a step, pull your arms in towards you. Make sure to contract your chest muscles. Then, open up your arms again while squeezing your shoulder blades together.
Repeat the motion to the left side.
Continue with the motion for 20 seconds.

Knee Drive and Tap Back (Rocking Horse)

If you’re looking for a single exercise to target your lower abs, core, arms, glutes, hamstrings, and hip flexors, the knee drive and tap back will be your best friend.

Here’s how to do it:

Start by standing with your core muscles engaged, feet shoulder-width apart, and knees slightly bent.
Bring your left knee towards your chest and arms down toward the knee. Put your left leg back on the ground.
Tap your right foot approximately 6 inches behind you and bring your right leg back to the starting position.
Repeat the exercise on your right leg for 20 seconds by lifting up your right knee and tapping your left foot backward. Make sure to do the next set on your left leg.

Cardio Workouts Can Be Fun and Simple!

While standard exercises such as jumping jacks, squat jumps, and mountain climbers are great, there are easier and other effective exercises that won’t make you want to give up after the first 30 seconds. Exercising your cardiovascular system by getting your heart pumping has numerous benefits, such as improved health and increased muscle.

By adding this structured workout to your daily routine, you’ll see massive changes in your physical and mental health and energy levels. You don’t have to get in a plank or lunge position that burns to experience the benefits of exercise.