Most of us know that exercise is good for our heart and for our health. However, when it comes to making it a habit or exercising effectively, most people drop the ball.
Very often, this is due to a lack of knowledge and a few wrong practices. In this article, you’ll discover 6 exercise tips that will improve the health of your heart and keep you committed to being active and healthy well into your golden years.
• Fasted Cardio
Going for a twenty to thirty-minute walk first thing in the morning (on an empty stomach) is one of the best ways to keep your heart healthy. The walking must be done at a brisk pace, but you should not be breathless.
The goal is to be able to raise your heart rate while still being able to hold a conversation while walking. That’s the pace you want to be at.
Since walking is a cardio activity, it’ll work your lungs, heart, and cardiovascular system. What makes fasted cardio so powerful is that it makes the body tap into the fat stores for fuel. When you’re in a fasted state, your glycogen levels are low, and there’s no food in the body to burn for fuel.
The body has no choice but to burn fat. In this way, you’ll lose the stubborn fat that you’ve been struggling to shed. You’ll be killing two birds with one stone.
• Commit It to Write
Write down exactly how long you’re going to stick to your exercise plan. Start with just a small goal of 2 weeks. While many people may write down plans for 90 days or more, the majority will drop off after a month.
By having short, manageable goals, you’ll be more focused, and it’ll be less discouraging. Once you get to day 14, give yourself a pat on the back and set another 2-week goal.
Keep doing this until exercising becomes a habit.
• Interval training
After 2 months of regular exercise, you should be fitter and stronger. Now, you should include interval training in your regimen. Interval training is just short bursts of intense activity followed by periods of rest. It’s excellent for boosting your metabolism and improving your stamina.
• Short Sessions
Aim for 20 to 30 minutes of exercise daily. If you’re just starting out, 1-hour workouts can seem intimidating and a turn-off. Short, focused sessions will get the job done. You wish to get more active.
• Intensity Beats Duration
A short 20-minute session of sprinting and rests will be more effective than a 45-minute jog. The short, intense workouts will put your body in the fat-burning mode for hours after the exercise is over.
Your stamina will skyrocket, and you’ll be much fitter. If you compared the bodies of sprinters to long-distance runners, notice that the sprinters are incredibly muscular and fit. While the long-distance runners are usually thin and weak looking.
Aim for short, intense sessions. These will strengthen your heart and your body.
• Join a Group
If you find it difficult to stay motivated, join a group of friends, and exercise together. You will be accountable to them, and it can be more fun and less tiresome when you train as a group. Alternatively, you could join classes at the gym, such as spinning or kickboxing.
There’s a certain camaraderie that arises when people train in a group. The energy levels are high, and everyone is pumped up and ready to go. You’ll also have more fun while exercising.
Keep these 6 tips in mind and apply them. Good things come to those who sweat.