5 Simple Exercises for a Healthy Heart - PowerPoint PPT Presentation

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5 Simple Exercises for a Healthy Heart

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Your cardiovascular system is the most important system that needs to be in perfect condition for you to enjoy life to the fullest. The cardiovascular system includes your heart and circulation of 5 litres of blood through vessels. The system is responsible for transporting oxygen and nutrients throughout the body. It also collects and transports waste matter to the kidneys. The single mega muscle that powers the system is your heart. – PowerPoint PPT presentation

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Title: 5 Simple Exercises for a Healthy Heart


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5 Simple Exercises for a Healthy Heart
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  • Your cardiovascular system is the most important
    system that needs to be in perfect condition for
    you to enjoy life to the fullest. The
    cardiovascular system includes your heart and
    circulation of 5 litres of blood through vessels.
    The system is responsible for transporting oxygen
    and nutrients throughout the body. It also
    collects and transports waste matter to the
    kidneys. The single mega muscle that powers the
    system is your heart. Do you now realise how
    important it is to keep your heart healthy?
    Modern lifestyle and demands of professional
    world have affected many young people and they
    are in the grips of conditions like hypertension,
    anxiety, diabetes, obesity and heart disease.
    These have taken a huge toll on their general
    health condition. Its not too late and there is
    still hope of making a comeback with a big bang.
    It is always best to control your food intake
    while simultaneously taking up light to moderate
    exercise regularly. I have listed 5 easy
    exercises that one can do at home without
    spending time at your neighbourhood gym. The
    benefit accrues only if these exercises are taken
    up regularly through the years. Do consult your
    physician before acting on my advice. These
    simple exercises are

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Walking
  • Anyone attempting to start cardiovascular
    exercise, it is advisable to begin with walking.
    It is innocuous and can be done by almost all
    people of all ages, both males and females alike.
    Maintain a brisk pace of about 7 to 10 km/h that
    raises the heart beat to about 150 beats per
    minute. A 30-minute walk produces the best
    result. WHO recommends 150 minutes of walking per
    week. Use soft padded shoes for the purpose.
    While walking special attention should be paid to
    breathing, that should be regular and rhythmic.

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2. Skipping
  • Skipping is a simple exercise that costs
    practically nothing. Skipping raises your heart
    beat to about 150 to 180 beats per minute.
    Maintaining this elevated heart beat makes the
    blood flow with higher pressure that cleans the
    system perfectly well raises the efficiency with
    which oxygen and nutrients are transported
    throughout the body. One could perform it in a
    small space. A 12 to15 minute workout can burn
    about 200 to 250 calories and does wonders beyond
    imagination.

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3. Swimming
  • Swimming is a strenuous exercise that burns
    enough calories and at the same time keeps you
    cool. It is one exercise in which all the
    portions of the body get good exercise, neck,
    arms, legs, thighs, abdomen etc. Going under
    water relieves you of the crushing effect of
    gravity. It is an instant stress reliever as some
    of you who swim regularly will vouch. One should
    avoid too hot or too cold water. Take enough care
    by using all the protective gear available at a
    sport shop. You should not consume a heavy meal
    before a swimming session.

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4. Cycling
  • One could choose a stationary cycle or an outdoor
    binge, both are great options for a healthy
    heart. The main advantage of cycling is that it
    takes off your body weight from your knees as you
    rest on the seat. A collateral benefit of cycling
    is that of strengthening your leg muscles.
    Maintain a smooth pedalling posture at a
    comfortable pace rather than abrupt and quick leg
    strokes. A 25 to 30 minute cycling session serves
    the necessary purpose and when done regularly, it
    can be a great way to a healthy heart.

7
5. Squats
  • Squats helps tone up your thigh, calf and butt
    muscles as well as pump up the heart. Beginners
    may start without additional weights in hand. The
    rhythmic and regular up and down movements helps
    pump blood at a consistent rate. Squats builds
    and boosts your endurance too.

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