When you start a workout from scratch, you tend to go all in. A massive new review of past scientific research by the American Heart Association finds that going from 0 to 100 is linked to your workout It just might be counterproductive, though. Slow and steady wins the race when it comes to exercising for heart health.
After reviewing more than 300 scientific studies that took into account the health factors of exercise, the authors of the scientific statement found that physically active people have Up to 50% lower risk of heart attack or sudden cardiac arrest. However, after carefully examining the data, the team of scientists concluded that those who are still stepping up their fitness may benefit from a steady increase in the number of their activity level, rather than, say, running 26.2 the day after running the first mile.
As evidence, the researchers cited that first-time participants accounted for about 40 percent of the cardiac events among first-time triathletes and about half of the The fact that cardiac events occur during the last mile of a half marathon or full marathon. Leading, their study reveals the importance of adapting to a given climate and then do the same exercise you would at home. When compounded, all this information leads to the conclusion, using Beaumont Health’s Preventive Cardiology and In the words of Dr. Barry Franklin, Director of Cardiac Rehabilitation.” It’s important to start exercising – but slowly, even if you were an athlete in high school.”
To help you understand exactly what it takes to start exercising in a heart-healthy way, the AHA has six tips. Ready to get started?
You need to learn the steps to steady increased exercise for a healthy heart.
1. warm up before you actually start.
We’ve all made the mistake of skipping a warm-up once or twice skipping warm-ups, but cardiologists strongly recommend doing so.The AHA guide says, “Before exercising by doing the planned of activity – such as walking – at a slower pace to warm up and get your heart rate up gradually.
2 Start your workout on a flat incline
“After six to eight weeks of walking on a flat surface, as long as there is no shortness of breath, dizziness, chest pain or chest pressure, you can progress to Go up hills, jog or participate in more strenuous activities,” AHA says.
3 Start with 5 to 10 minutes.
You don’t need to spend an hour at the gym to feel the physical and mental effects. Learn from the people in the blue zone and try long-lasting workout bursts in your day.
4 Try low-intensity exercise in environments that are harder on your heart.
“When environmental conditions put more stress on the heart, such as high humidity or high altitudes that you’re not used to, lower your workout intensity .” AHA advises. That run is much harder in 5 degree weather than it is in 65 degree weather, so respect your body.
5. always, always, always cool down.
Make sure to cool down at the end of your workout to match your warm-up.The AHA says: “Cool down with a slow walk after your workout and get your heart rate back to normal”.
Step 6: If it doesn’t feel right, talk to your doctor.
This may seem like a given, but make sure you’re talking to the healthcare provider in your life about your new routine. ” If you experience any heart-related symptoms, such as dizziness, shortness of breath or chest pain or pressure, stop and seek medical evaluation,” AHA said.