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Leaky heart valve disease (also called “heart valve regurgitation“) can lead to several health complications if it’s not treated accordingly. Those who used to have an active physical lifestyle often stop doing their exercise program because they’re scared about further health complications. However, there are still options for those who want to keep their heart health in check; as long as you start doing the best exercise for a leaky heart valve, you’ll be safe.

Someone who’s having a heart valve disease surrounding their tricuspid/mitral/aortic valve can still do physical activity without risking their health. 

In these cases, a low-intensity exercise program can improve cardiovascular health without risking the condition getting worse.

Now, what’s the best exercise routine for those with a tricuspid/aortic/mitral valve leak? We will tell you all about it on this page.

Make Sure to Ask Your Doctor Before Starting Any Exercise Program

Even though a lower exercise intensity can help those who have this particular type of valvular heart disease, it’s essential that they first talk to their doctor before starting any program.

Lifting heavy weights, for example, can cause blood flow problems/larger spikes in your blood pressure, which can make the problem even worse. However, low-intensity, body-weight training can bring several benefits.

A person with acquired or congenital heart defects can assess whether certain exercises are appropriate to avoid high blood pressure and chest pain problems. 

Moreover, those who are recovering from heart valve surgery must also seek medical advice before engaging in physical activity again. 

These professionals will be able to come up with the best program to achieve a healthy cardiovascular system through different moderate exercises.

What’s the Best Exercise for Those with Leaky Heart Valve Disease?

Now, what’s the best exercise for those with heart valve disease? There are a few options you can consider, and the “best” option will depend on your current physical condition and needs. 

Swimming

Swimming can be a fun and exciting activity for those with heart valve disease. Besides helping those with a leaky mitral, aortic, or tricuspid valve, this activity is also great to improve your stamina.

Moderate-to-vigorous exercise intensity should be fine for most people. However, remember to ask your doctor before increasing the difficulty of your routine. 

Some people with more severe valvular heart disease should avoid high-intensity workouts, as this could cause complications.

Now, what’s the right way to start swimming? 

Typically, people recommend doing this activity three to five times a week. You should start with shorter swimming sessions and increase the intensity gradually until you find a rhythm that feels right.

If you want to mix things up a bit, you can combine your swimming sessions with other aerobic exercises.

Yoga

Even though some people don’t consider yoga as efficient as other activities, it’s one of the most efficient ones you can do to promote heart benefits. 

Yoga often combines light-moderate exercise with deep breathing sessions, which can help avoid a heart attack and other complications.

Overall, yoga is one of the safest and healthiest options for both younger and older people. However, those who are new to this activity should begin with basic exercises before moving on to the “expert” poses. 

On the other hand, you can talk to your doctor and instructor to see which poses you should avoid altogether, as some could spike your blood pressure levels or cause other problems.

Cycling

Cycling is a great exercise for those who want to “move” more while they exercise, which is something they don’t typically get with basic yoga sessions, for example. 

As with all the previous activities, make sure you start with the basics and gradually increase the intensity. Try not to go for high-intensity cycling sessions right away, as this could make your heart rate increase too much.

Moreover, make sure you’re able to measure your heart rate whenever you’re cycling, even though some people check their heart rate as soon as they’re done, we also suggest you do it while you’re cycling (as long as it’s safe to do it).

Stretching

Stretching frequently can provide you with several different benefits, including:

• Reduced stress
• Improved mobility and flexibility
• Improved heart health

Overall, you can stretch daily, as it’s a low-impact activity. Most people stretch every key muscle group for at least 30 seconds, although you can go further if your doctor allows it and you feel comfortable.

Try to avoid any poses that place your head below your heart, as that could lead to a higher blood pressure level.

Walking

Walking is considered, by many, the best low-impact activity you can start with in your recovery journey. 

As long as you don’t overdo it and go at your pace, you will be able to enjoy the cardiovascular benefits that walking provides.

According to the American Heart Association, you should aim to walk slightly faster than usual for this workout. 

However, you should also be able to keep a conversation with someone else at this speed, so try to find the right level for you on your first session, and work from there.

Once you finish your walking session, you can also take a few minutes to stretch; this will make you feel much better at the end of the day.

What About Strength Training?

As mentioned before, lifting heavy weights isn’t recommended for those with heart valve disease, as that could cause problems with your heart rate and blood flow.

However, depending on your current condition, you could be able to lift lighter weights or do exercises with your body weight. 

These exercises will still provide you with the health benefits you need when recovering without risking your overall health.

If you’re planning on doing any kind of strength training, make sure you talk to your doctor and a physical trainer too.

Bottom Line – Improve Your Cardiovascular Health with the Right Routine

Physical activity certainly has many benefits for your heart health, but you must first evaluate which exercise is best for your current condition. Not all bodies and symptoms are the same, so you must evaluate your options with a medical professional first.

Once you find the perfect exercise for you and get help from your doctor, make sure to start slow and with controlled movements; you’ll be able to regain your active lifestyle sooner than later.

Over the years, scientific evidence has shown that grape seed extract (GSE) has the potential to save many lives thanks to its amazing health benefits.

In particular, the effects of grape seed proanthocyanidin extract on reducing the risk factors linked to the development of cardiovascular diseases have received a lot of attention.

Today, novel grape seed extracts are being used to manufacture dietary supplements marketed as great options for people at risk of developing heart disease, such as those who are obese or have a family history of heart complications.

In this article, we will look at five scientifically proven benefits of grape seed extract and help you decide whether you should be taking them for the good health of your cardiovascular system. Read on to find out more!

What Are Grape Seed Extracts?

Knowledge of the health benefits of grape seed extract dates back many centuries to the time when ancient Greeks used the skin, leaves, grape juice, and seeds of grapes to cure a variety of ailments.

Although at that time, the specific compounds involved, such as grape seed proanthocyanidin extract were unknown, the results of using them were clear. Today, we know that when using grape seed extract, heart disease complications can be reduced, as well as other benefits, such as:

• Blood sugar control
• Treatment of chronic venous insufficiency
• Acts as blood thinners
• Reducing leg swelling
• To aid wound healing
• Treatment of neurodegenerative diseases, such as Alzheimer’s disease

Grape seed extract refers to a specialized group of compounds that are derived from the removal, drying, and pulverization of grape seed into powder. The plant used is called Vitis vinifera, more commonly known as the grapevine.

Grape seed extract should not be confused with grape fruit seed extract, although they are both dietary health supplements marketed using the acronym GSE.

According to scientists who have studied its interactions, grape seed extract appears to work in a similar process to that of green tea. This is why grape seed proanthocyanidins are said to have complementary and integrative health benefits for the human body.

Research also suggests that grape seed extract may help prevent diseases, such as cancer due to its anticancer and chemopreventive potential, although larger clinical trials may still be needed.

One of the reasons why grape seed extract is so effective in preventing heart disease and other ailments is that, unlike conventional medicine, it can target a wide range of issues at the same time.

Grape seed extract also remains in the body for a long time without getting flushed out of the system, which means its effectiveness can be felt for many days after taking it.

Five Effects of Taking Grape Seed Extract for Heart Health

Do you want help maintaining healthy blood pressure and optimal cardiovascular health? You should talk to your healthcare provider about the heart health benefits of grape seed extract!

Consider the following five benefits of grape seed extract for heart health:

Has Antioxidants That Reduce Oxidative Damage

Due to the effects of free radical damage, our bodies are constantly battling against oxidative stress. Grape polyphenols found in grape seed extracts are used as antioxidants that neutralize the effects of these free radicals.

The risk factors that are a result of free radicals are increased in older people, smokers, heavy drinkers, those who sleep poorly, and people exposed to pollution and radiation.

While not all free radicals are damaging to the human body, a lot of them do results in undesirable chemical interactions that have been linked to:

• Heart failure
• Tumor growth
• Atherosclerosis, which is the buildup of plaque in the blood vessels
• Neurodegenerative diseases, such as Alzheimer’s or Parkinson’s Disease
• Diabetes
• High blood pressure

Can Inhibit C-reactive Protein in Blood Vessels

Ever since the discovery of C-reactive proteins in 1930, their detection has been used as a marker to accurately predict the onset of inflammation and its related complications.

Grape seed extract has been shown to reduce the levels of C-reactive proteins in the blood vessels.

Left unchecked, the increase of these C-reactive can lead to serious complications, such as the buildup of plaque on artery walls which is associated with an increased risk of heart disease.

Grape Seed Extracts Increase Blood Flow

The blood thinning effect of grape seeds is well documented and these extracts have been regularly used to increase blood flow and reduce the chance of developing heart disease.

Poor blood flow has been linked to a wide range of complications, such as:

• A weak immune system
• High heart rate
• Unhealthy skin
• Swelling of the extremities, such as feet and hands
• Increased risk of heart disease

The blood thinning effects of grape seed extract were shown in a study conducted on 17 postmenopausal women who showed significant improvement in blood flow after taking 400mg of grape seed extract.

Also, in office workers who take blood-thinning medications that contain grape seed extract, heart health, and blood flow have both been significantly increased to help prevent leg swelling caused by sitting for long periods.

Regulates the Heart Rat

One of the easiest heart disease precursors to identify is an erratic heart rate. It is believed that having a high resting heart rate is directly linked to high cardiovascular risk, especially in people with a family history of heart disease.

Thanks to the cardiovascular benefits of grape seed extract, heart palpitations, and high resting heart rate are both significantly reduced.

It is thought that the blood-thinning properties of grape seed proanthocyanidin extract are directly linked to the regulation of the heart rate.

Decreases High Blood Pressure

Having a higher blood pressure than normal is one of the most concerning health risks associated with developing heart disease. Let us first look at what is meant by blood pressure.

Systolic blood pressure vs Diastolic blood pressure

Blood pressure is measured by the following:

• Diastolic blood pressure in between heartbeats
• Systolic blood pressure when your heart beats

Normal blood pressure usually falls below 120 systolic and 80 diastolic pressure. Numbers above this are referred to as hypertension or high blood pressure.

Taking grape seed extract for blood pressure compilations is effective in reducing hypertension.

A Dietary Supplement Based on Grape Seeds Could Save Your Life!

Thanks to the versatility of grape seed extract, blood pressure, heart rate, inflammation, and all other problems associated with poor cardiovascular health can be managed. Talk to your doctor today and see if grape seed extract is the right option for you.

There’s no denying the benefits of cardio exercises. Studies have shown that vigorous-intensity aerobic exercise has been linked to a lower risk of cardiovascular disease. Moreover, beginners’ cardio exercise can help to boost your overall mood and has proven to reduce anxiety and depression.

If you have never tried a cardiovascular exercise program before, you might be wondering where to start. The good news is that you have come to the right place! In this post, we will help you find a beginner cardio workout that’s best for you.

What Is a Cardio Workout?

The odds are that you’ve heard the term “cardio workout” or “aerobic exercise” a number of times, but what do these terms mean?

First, it’s important to understand that aerobic and cardio exercise are terms used to describe the same thing. Any rhythmic activity that pushes your heart rate into a preferred zone where you burn the most fat and calories is known as cardio exercise.

The most popular aerobic activities include walking, swimming, and cycling. However, even simple housekeeping tasks like sweeping and vacuuming can count as a cardiac workout.

Cardio differs from other forms of exercise, such as strength training, in part because it depends on your body’s capacity to use oxygen during the activity.

How to Monitor the Intensity of Your Workout

As a beginner, it’s important that you keep an eye on your workout intensity, especially if you are not working with a certified personal trainer. You should also adapt the exercises to your level of fitness. As necessary, extend or shorten the training period.

We recommend using the rate of perceived exertion or RPE to monitor your intensity. 

Choose a pace that you can keep up for the entire workout session. No matter how slowly you go, the goal is to complete the exercise and remain in your comfort zone.

RPE Level 1

When you’re at RPE level one, you aren’t doing much activity. There is hardly any exertion involved. Sleeping, watching TV, and working at your desk would all fall under this rate of perceived exertion.

RPE Level 2-3

At RPE levels two and three, you are engaged in light physical activity that you can carry out quite easily without much challenge or difficulty breathing. It will feel like you can continue the exercise for hours.

RPE Level 4-6

During this stage of cardio training, you will be breathing heavily but still be able to hold a conversation. You are still relatively comfortable, but the exercise intensity is beginning to increase noticeably.

RPE Level 7-8

At these levels, you are performing vigorous physical activity that is bordering uncomfortable. You will typically be short of breath but able to speak a sentence. 

RPE Level 9

When you are at level nine, you are performing a very hard activity that is often hard to maintain. 

RPE Level 10

Exercises at this level are often hard to do, and it can feel impossible to do. You will probably be completely out of breath and unable to speak while engaging in this cardiovascular fitness exercise.

Finding a Beginner Cardio Workout

Whether using a stationary machine or venturing into the great outdoors, there are many ways to get started with cardio workouts. Here are a few exercises to try:

1. Keep Your Feet Hip Width Apart for Lateral Shuffles

If you don’t have any fancy equipment, lateral shuffles are a great place to start. They will improve your coordination while raising your heart rate. 

Follow these steps to do the lateral shuffle:

Start with your knees and hips bent, positioning your feet shoulder-width apart. Lean slightly forward and tighten your abdominal muscles. Maintain the proper form as you raise your leg, push off your left leg, and go right and put your feet together. Turning to the right, keep moving. Do the same thing on the left side.

The 10-Minute Beginner Bike Workout

This exercise can be done using a cardio machine at the gym or a moving mountain bike. It’s great because your body has time to adjust without impact since bikes provide resistance in place of your own body weight. 

Moreover, getting on a bike can be a wise decision if you have joint issues. Just remember to keep the rate of perceived exertion in mind and work out at a comfortable pace. As you become more accustomed to the exercise, be sure to increase your intensity. 

15-minute Walking Exercises

If you’re new to exercise and want to get started slowly, this walking routine is ideal. You can do it outside as you take in the natural environment or inside on an elliptical trainer or treadmill, and all you need is a nice pair of sneakers. Feel free to modify the exercise to suit your fitness level. A great way to add more impact is to walk using weights.

Swimming

This is arguably the best cardio workout, particularly if you have sore joints. You can swim laps for a low-impact cardio workout and increase your speed or number of laps for a more rigorous exercise. 

According to the CDC, swimming offers a plethora of benefits and can do wonders for those suffering from anxiety and depression, and can boost overall health.

Other At-home Cardio Workouts to Try

Here are a few other exercises you can use as part of your cardio routine:

• Jumping jacks
• Butt kicks
• Knee highs
• Toe taps
• Squatting
• Jumping rope
• Push-ups
• Rocking horse cardio exercises with the left foot and the right

Use these consecutively to get your blood pumping and heart rate up.

Final Thoughts

You can benefit greatly from cardio workouts. Aerobic exercises can help to improve your physical and emotional health while helping you look and feel your best. 

Suppose you felt intimidated by the prospect of cardio workouts when you landed on this blog post. In that case, we hope that you now feel confident enough to get started with your beginner cardio routine and enjoy the many benefits this form of exercise can provide!

A heart attack is a very serious condition that will most likely result in you taking life-long prescribed medication.

Cardiovascular disease, such as coronary artery disease, is the leading cause of death worldwide and as such, a lot of research is being conducted to find ways of treating it.

However, there are as yet no known cures for heart valve problems. All that a doctor can do is prescribe medications that will reduce high blood pressure in the blood vessels, prevent blood clots from forming, and treat abnormal heart rhythms.

There are many types of medications prescribed to target the specific symptoms of heart failure depending on the individual circumstances of the heart attack.

At times, doctors will prescribe a cocktail of medications if there is a need to, for example, lower blood pressure and, at the same time, prevent blood clots from forming.

In this article, we will look at seven common types of medications prescribed by physicians to help heart failure patients lead relatively normal lives after having suffered a heart attack.

What Causes Heart Valve Problems?

There are many known causes of heart failure, heart attacks, and related heart valve failure problems, such as:

• Degenerative conditions
• Infections
• Congenital conditions
• High blood pressure
• Untreated rheumatic fever

However, there is still much that needs to be known about heart failure and its causes, and research is ongoing.

Symptoms To Look Out For

Heart valve problems can be fatal if left untreated and the sooner you receive medication the better your chances of recovery.

As such, it is important to be able to quickly identify the symptoms of heart failure and heart attacks, such as:

• Chest pain
• Abnormal heart rhythms
• Heart palpitations
• Abdominal swelling
• Dizziness and fainting
• Swollen feet and ankles
• Fatigue and shortness of breath

If you notice any of these symptoms, especially if you are at any advanced age or have any of the high-risk factors associated with failure of the heart valves, such as a family history of heart disease, consult a doctor immediately.

Seven Cardiac Medications for Patients with Heart Failure

Heart medications come in many forms and their effectiveness depends on a wide range of factors, such as how advanced the heart conditions are and whether any other conditions are putting undue strain on the heart valves.

Only a doctor will be able to tell you which type of cardiac medications you need to be taking based on the symptoms you are exhibiting.

The following are the common medications a cardiologist is likely to prescribe to heart failure patients:

1. Statins to Target Cholesterol

Cholesterol absorption inhibitors, called statins are used to lower the levels of so-called “bad cholesterol” in the blood vessels.

An example of such cholesterol is low-density lipoprotein (LDL), which increases the risk of plaque buildup (atherosclerosis).

Rosuvastatin (Crestor) and atorvastatin (Lipitor) are the common types of statins that are used to treat cholesterol buildup in the arteries and prevent its production in the liver.

2. Calcium Channel Blockers To Treat High Blood Pressure

One of the symptoms of heart valve issues is the increase in the heart’s workload, an issue that is usually treated using calcium channel blockers.

Examples of common calcium channel blockers include verapamil (Verelan) and diltiazem (Cardizem).

Calcium blockers act by preventing calcium from being deposited in the heart and artery cells and are used to treat angina, abnormal heart rhythms, and high blood pressure.

3. Beta Blockers

Some of the first types of medications prescribed after a heart attack are beta blockers. A lot of harmful substances are produced and released into the blood vessels during a heart attack and beta blockers work to eliminate these substances.

Examples of common beta blockers include metoprolol (Toprol), nebivolol (Bystolic), and carvedilol (Coreg).

Using beta blockers immediately after a heart attack has been shown to significantly improve the chances of the heart’s recovery.

4. Anticoagulants To Prevent Blood Clots

Commonly called blood thinners, anticoagulants do not necessarily act as regular blood thinners but rather work against blood coagulation to prevent blood clots from forming.

A cardiologist will often prescribe anticoagulants to patients who have has heart attacks or have some form of artificial heart valve installed.

There are many different types of anticoagulants used to prevent blood coagulating, such as apixaban (Eliquis), dabigatran (Pradaxa), rivaroxaban (Xarelto), and warfarin (Coumadin).

5. Antiarrhythmics To Treat Arrhythmias

Heart arrhythmias are usually associated with the heart beating too fast, too slowly, or having an irregular heartbeat.

To treat this condition, a doctor may prescribe antiarrhythmics that are designed to target the heart’s electrical activity.

In many cases, antiarrhythmics are prescribed together with other treatments or procedures, such as internal cardiac defibrillators and pacemakers.

6. Angiotensin Converting Enzyme (ACE) Inhibitors

Prescribing medication to treat high blood pressure is one of the first things a doctor will do after you have suffered heart failure.

Angiotensin-converting enzyme (ACE) inhibitors are the most common treatment plan prescribed, sometimes in conjunction with angiotensin receptor blockers (ARBs).

These medications treat high blood pressure by dilating the blood vessels to improve blood flow.

When prescribed to patients with heart disease, ACE inhibitors and ARBs help to treat high blood pressure and heart failure to prevent the possibility of suffering a heart attack.

7. Aspirin Therapy

Aspirin can be prescribed to patients at risk of suffering a heart attack as it helps prevent blood clots and also targets any existing blood clots already in the blood vessels.

Taking aspirin therapy daily has also been shown to be effective against the inflammation caused by heart disease.

How To Prevent Future Heart Attacks

The consequences of suffering a heart attack a very serious and is important for patients with heart disease or heart valve problems to take steps to minimize the chances of that happening.

Some of the steps you can take to prevent future heart attacks include:

• Eating healthy food
• Regular exercise (moderate exercise if you are still recovering from heart failure
• Reducing weight
• Avoiding smoking cigarettes
• Taking medication that lowers blood pressure and the heart’s workload

Consult a Doctor Before Taking Any Heart Medications!

Before you take any form or medication to lower blood pressure, relax blood vessels, or for preventing blood platelets from sticking together and forming blood clots, consult an experienced physician first.

There are many ways to help you achieve a full recovery after suffering heart failure caused by heart valve problems but you need professional guidance every step of the way.

A heart rate monitor watch can track your heart rate all the time, allowing you to gauge the intensity of your workouts, monitor stress, review your sleep quality, and keep track of vital signs. Most people are aware of their normal resting heart rate and should count the number of times the heart beats each minute.

Low resting heart rates indicate cardiovascular fitness, but a high resting heart rate could mean that you have heart or lung ailments that could cause cardiac events. Tracking this information and understanding what’s normal can be empowering and help you stay on track with your health. Let’s learn more about heart rate monitoring products.

Types of Heart Rate Monitors

Heart rate monitor watches use different approaches to test your pulse rate or heart rate.

1. Electrodes from Electrocardiography (ECG) sensors will track the electrical signals generated with each heartbeat.
2. Optical sensors often use PPG (photoplethysmography), which means infrared light is shone through the skin and measures the changes of your blood pressure or volume. 

Both options can detect early signs of heart disease or failure if they offer reliable readings.

Styles Available

The two common heart rate monitor styles include wrist-based and chest-strap monitors. Chest straps use ECG to detect the electrical activity of the heart while it beats. However, wrist-based monitors use PPG and light-emitting diodes to shine light through the major arteries in the wrist and forearm.

Companies are now getting creative with where a person can wear the monitor. Some feature rings and even entire garments that have sensors in multiple locations, such as leggings, sports bras, and shorts.

Bluetooth vs. ANT+

To see the heart rate data, you must connect the heart rate monitor to another device, such as a watch, smartphone, or another piece of equipment that uses Bluetooth or ANT+.

ANT+ (interoperability) features a 2.4 gigahertz wireless network to broadcast the information, so you don’t have to pair devices. Bluetooth uses the same frequency but requires pairing between the devices. Likewise, some heart rate monitors have built-in GPS to track how long you’ve walked/run.

Selecting the Best Heart Rate Monitors

Many people wonder which watch has the best heart rate monitor, and the Apple Watch series is one of the most ideal fitness tracker options on the market. When choosing one, it’s wise to focus on these aspects:

Exercise Intensity Tracking

Most people wear heart rate monitors for cardio (aerobic) exercise. It’s wise to buy a high-end heart monitor with a chest strap if you’re focused on high-intensity activities. Likewise, you may need one that shows how much oxygen you take in while working out.

Fit and Style

Wrist-based monitors (watches) sit above your wrist bone. However, the chest strap sits below the sternum or under the chest muscles. 

Most doctors and individuals feel that the straps offer more accurate data compared to the wrist-based versions, but it’s usually a personal preference. Those who wear one to track blood oxygen levels or other health metrics may want to choose a chest strap version.

Connectivity

The watch that monitors heart rate should be capable of Bluetooth and ANT+ connections. If you get a monitor that only uses one or the other, consider how you’ll view the information.

Metrics (Sleep Tracking, Heart Health, Blood Oxygen Saturation Levels, and More)

Sometimes, monitors only measure your heart rate. Others will track your calories burned, workout duration, distance covered, sleep metrics, breathing rate, stride length, and may even track a woman’s menstrual cycle. 

Those who have an irregular heart rhythm and are at risk for going into atrial fibrillation may need a sports watch that also helps them measure stress levels. They may include a skin temperature sensor, relaxation breathing timer, and sleep quality tracking.

It’s wise to speak with a healthcare professional to determine which of the most popular fitness apps are best for you. While it’s good to know how many calories you burn, a stress monitor or blood flow information might be more helpful to the doctor.

Versatility and Accuracy

Most chest straps and armbands track basic metrics, but a wristband can also be a smartwatch. They may receive notifications, send reminders, and much more.

You can also find a fitness tracker that features guided breathing exercises when you choose something more high-end.

One question many people wonder is: are heart rate monitor watches accurate? A low-end fitness watch, such as the Fitbit app, can be wrong often. Many people use them solely to get an idea of how long they work out.

If you often experience chest pain or see a cardiologist, fitness tracking might not be the most important aspect. You may need to focus more on tracking sleep stages and other factors that might compromise your health.

Battery Life

A heart rate monitor, whether wrist- or chest-based, should have a long battery life and be rechargeable. Therefore, you might be able to go for several days without recharging it.

However, you may require coin-cell batteries, which may not provide an extra-long battery life. Therefore, it’s best to separate the chest strap from the sensor when you don’t wear it to extend that battery life.

Some products may include a low-power mode, which means some functionality is lost. Though the battery life lasts a while, they may start shutting down slowly.

It’s wise to get a heart rate monitor with an excellent battery life if at all possible.

Budget

Generally, a low-cost monitor has fewer features. More expensive models will track more things and might even play music or automatically send your fitness stats to your app or cardiologist.

Should You Get a Heart Rate Monitoring Smart Watch?

If you require continuous heart rate monitoring, it’s crucial to consider the many features and options available. For example, the Apple Watch 7 features a larger screen and has always-on retina display, so it’s easier to check things without raising the wrist or touching the screen.

Those who want to learn more about common cardiac devices can click here. It’s an excellent resource that focuses on cardiology.

Many people include physical activity in their daily routines for weight loss or muscle mass building. However, regular exercise can do much more than that.

Cardio exercise, also known as aerobic exercise, brings many benefits to heart health. In addition, cardio workouts can strengthen your heart and blood vessels, lower blood pressure and LDL or “bad” cholesterol, improve oxygen circulation, and reduce the risk of some diseases, including diabetes and stroke.

Thanks to all these reasons, it’s considered the best type of exercise for the cardiovascular system! Do you want to know the best cardio workout for heart health and better understand how it can favor your body? Here’s everything you need to know.

What Is the Best Cardio Workout for a Healthy Heart?

When people are advised to add exercise to their routines and lead a more active life, there’s a common question: “What are the best cardio workouts for heart health?”

The answer is short in most cases: as long as you do some physical activity, you can choose any type of exercise you like. Even if you only take a 30-minute brisk walk daily, you’ll notice a big difference.

However, to make your heart muscle stronger and healthier, you should exercise regularly. Ideally, physical activity should be in your daily routine.

Staying active through cardio workouts can preserve the heart’s function, help you lose weight, and reduce some health risks. Actually, people who don’t exercise frequently are nearly twice as likely to develop heart disease than active people.

Cardio Workout for Heart Patients: Exercises to Consider

When it comes to aerobic exercise, running, jogging, and biking are good ideas. All these activities can raise your heart rate and make you breathe harder. You can also consider swimming or walking if you are just starting out or have joint problems.

Other cardio exercises that can improve heart health include playing tennis or soccer, dancing, jumping rope, circuit training, kickboxing, and water aerobics.

As mentioned, the activity you choose doesn’t matter. What’s important is that you like and enjoy the exercise you choose. If you’re interested in what you’re doing, it’s easier to make it part of your daily routine.

Incorporating Cardio Workouts into Your Exercise Routine

Whether you only want to improve your health or suffer from a heart condition, developing a regular exercise routine can help tremendously. Most experts recommend doing physical activity at least 150 hours a week, or 30 minutes a day for five days a week.

However, you should vary both the types of exercise and its intensity on different days. Besides helping you use different muscle groups, this strategy reduces the risk of overuse injuries.

Additionally, it can help you stay interested in physical activity, making it easier to incorporate into your daily routine and leverage all its benefits.

Some experts also recommend moderate-intensity exercise for at least 30 minutes two or three days a week. While doing these exercises, you may experience hard breathing and break a sweat but still be able to talk.

In addition to moderate-intensity exercise, an ideal routine should also include an hour of a longer activity. It could be low-intensity (a round of golf or a long bike ride) or high-intensity (Zumba).

What to Do Besides Cardio Exercises – A Full Body Workout

At this point, you should have at least three days covered. On the fourth day, you should include high-intensity training, as it can stimulate the muscles and induce different responses from both the heart and the blood vessels.

If you want to include high-intensity training in your exercise routine, you can do the following:

• Exercise as hard as you can for a set period
• Rest briefly
• Do vigorous exercise again for a short period

This exercise strategy is known as High-Intensity Interval Training or HIIT. While there are many types of HIIT, you can try the 4×4 method, which involves working out in four-minute intervals and doing four total cycles.

Besides cardio workouts, your heart and the whole body can also benefit from strength training one or two days a week. However, it doesn’t mean you have to lift heavy weights in the gym.

Strength or resistance training comes in several types, too. Some alternatives include pilates, body weight calisthenics, Thai chi, or even strength yoga.

Other exercises you can do at home, such as push-ups, pull-ups, and squats, are also effective forms of weight training, as they allow you to use your own body weight.

How to Gauge Intensity

Regardless of the activity or exercise program, it’s important to measure the intensity. There are two ways to do this: paying attention to how you feel and checking your heart rate. The second option is more objective.

Using Your Heart Rate to Gauge Intensity

To measure your exercise intensity, you must see how hard your heart beats during physical activity. These are the steps you should follow:

1. Calculate your maximum heart rate (it’s how many times your heart should beat every 60 seconds while you’re working out) by subtracting your age from 220
2. Determine your target heart rate range (the level at which your heart is exercised but not overworked)

Determining Target Heart Rate Zones

The heart rate reserve or HRR method can help you calculate the right target heart rate zone. Follow these steps:

1. Calculate your maximum heart rate
2. Check how many times your heart beats every 60 seconds while you’re resting
3. Subtract the resting heart rate from your maximum heart rate to determine the HRR
4. Multiply the HRR by 70% or 80% and add the resting rate to this number
5. As a result, you’ll have your average target heart rate zone (Ideally, it should be between both numbers)

What Is the Best Heart Rate for a Cardio Workout?

There’s no ideal heart rate for a cardio workout for all people. Each person must calculate their own.

However, the American Heart Association (AHA) says a good heart rate for a cardio workout should be as explained below:

Normal Heart Rate for Cardio Workout by Age

• 20-year-old people: 100-170
• 30-year-old people: 95-162
• 35-year-old people: 93–157
• 40-year-old people: 90–153
• 45-year-old people: 88-149
• 50-year-old people: 85-145
• 55-year-old people: 83-140
• 60-year-old people: 80-136
• 65-year-old people: 78-132
• 70-year-old people: 75-128

The heart rate goal for a cardio workout for a person who is just starting to exercise should be closer to the maximum heart rate’s lower end. However, it can be built up gradually towards the 85% mark.

Can You Exercise If You Have High Blood Pressure or Heart Disease?

Essentially, yes, you can! However, anyone suffering from heart disease should consult with their doctor and seek help from a personal trainer (if possible) before starting an exercise routine, especially if it includes resistance training.

Final Thoughts: Is Cardio Workout Good For the Heart?

An inactive lifestyle is a risk factor for a heart attack and several diseases or conditions. However, aerobic exercise can be of great help.

Besides being key to losing weight, cardio workouts have other health benefits, even if you’re only brisk walking.

Therefore, if you want to keep your heart healthy or improve your fitness level, it should be part of your daily routine!