How Much Should You Exercise In A Week To Keep Your Heart Fit?

By now, we know that exercising regularly has numerous health benefits – it keeps your blood glucose and blood pressure under control, reduces cholesterol and of course, helps you lose weight. All these underlying conditions are related closely to your heart health. And so, we are always looking for ways to incorporate physical activity to our daily lives. But the question remains – How often or how much should you exercise in a week to keep your heart fit? What difference does it make to your overall health?

The Department of Heart and Human Services recommends the following exercise guidelines for most healthy adults –

• Aim for at least 150 minutes of moderate-intensity and 75 minutes of vigorous-intensity cardio exercise every week. You can also get a combination of both throughout the week.

• Add moderate to high-intensity muscle training activities, such as weights or resistance at least twice every week

• Try to spend as less time as possible sitting. Even low-intensity workout can reduce some of the risks of a sedentary lifestyle.

• Try to be active at least 5 hours every week

• Increase the intensity and amount of exercise gradually over time

• Even if you are not hitting the gym, try doing a few simple exercises for 30 minutes every day

What Exercises/Activities Should Your Fitness Regime Comprise of?

To keep your heart fit and improve overall health condition, you should combine the following exercises/activities to your workout routine.

Aerobic/Cardio Activity – These activities increase your heart rate and benefit the heart by improving cardiorespiratory fitness. Cardio or aerobic activities can range from moderate to vigorous. 

Moderate exercising leads your heart to beat faster. Here are some examples of moderate-intensity cardio activities –

• Brisk walking

• Water aerobics

• Dancing

Vigorous-intensity exercises require a higher amount of effort, as they push your body a little further. You will probably get warmed up and sweat a lot. Examples of such activities include –

• Running

• Swimming

• Jumping rope

• Hiking uphill

• Cycling

Strength Training

Strength training exercises target your muscles. This type of activity uses resistance to induce muscle contraction, which improves anaerobic endurance, strength, and the size of skeletal muscles. Try incorporating strength-training exercises in your routine twice a week, at least. One set of each exercise using resistance or weights that are heavy enough to tire your muscles should be good enough. Try doing each set of 12-15 repetitions. 

To achieve maximum benefits, you should include both vigorous and moderate-intensity activities in your workout regime along with stretching and strength training exercises.

Despite leading a fit and active lifestyle, you might be at risk of cardiovascular problems. Therefore, pay equal attention to your diet and consult a specialist to monitor your heart health regularly.