Healthy heart exercise is one of the various ways to maintain a healthy heart. The various movements in this exercise are quite easy and you can do it yourself at home.
Basically, healthy heart exercise is exercise that can make the heart beat faster and the body sweat more. The main role of healthy heart exercise is to improve heart function, strengthen the heart muscle, and increase the flow of oxygen throughout the body.
Not only that, healthy heart exercise can also be used to maintain an ideal body weight, prevent damage to blood vessels, and lower cholesterol, blood sugar, and blood pressure, thereby reducing the risk of heart attack and stroke.
Various Movements of Healthy Heart Gymnastics
Healthy heart exercise consists of a series of basic aerobic or cardio exercises. This movement varies, ranging from light, medium, to heavy intensity. The following are some choices of healthy heart exercise movements that are easy to follow:
1. jogging in place
Healthy heart exercise movement with jogging Staying still is an easy way to get your heart rate up. This movement is also suitable as an initial warm-up for heavier movements.
You can do this movement for 30–60 seconds. If the movement feels tedious, you can vary the movement by lifting your knees towards your chest, kicking your buttocks, or extending your knees.
2. Jumping Jacks
This healthy heart exercise movement is also quite easy. The trick is to jump while spreading your legs wide with your arms patted above your head. You can do a variation by starting this movement from a half-squat position.
3. Squat jump
Movement squat jump Start by standing straight, then squat with your buttocks back as if you were going to sit and your back straight at a 45-degree angle. Jump and land in a squat position as before. Do this movement repeatedly.
4. Climbing movement
The movement of climbing or climbing a mountain is included in a fairly intense gymnastic movement. If you're new to this move, start slowly and increase your speed gradually.
The way to do this movement is to position your body like you would push-ups, with both elbows in a straight position. Also make sure your back is straight. After that, lift your buttocks, then lift your knees towards your chest alternately.
5. Burpees
Movement burpees is actually a combination of movement squat jump and push-ups.
Start by standing straight with your feet shoulder-width apart. After that, squat down and place your hands on the floor, then straighten your legs back and do one push-ups. Next, return to a squat position and jump to stand up.
How to Get Maximum Results from Healthy Heart Exercise
The following are tips to get the benefits of healthy heart exercise optimally:
- Begin each session with a 5-10 minute warm-up to increase blood flow, relax muscles, and prevent injury.
- End the exercise session by cooling down for 5-10 minutes.
- Try to regularly do heart-healthy exercises for at least 30 minutes, 5 times a week.
- Set the music you like and bring other families along, so that heart-healthy exercises become even more fun
In addition to the heart-healthy exercises mentioned above, regularly doing 30 minutes of relaxing physical activity a day, such as SKJ gymnastics, brisk walking, climbing stairs, cycling, or swimming, can also provide great benefits for heart health.
If you are confused about exercising alone, you can try taking an aerobics class, such as a zumba exercise class, which you can get on the internet for free. This exercise also includes exercise that can be healthy for the heart.
For those of you who have just started exercising or have not done regular exercise for a long time, you should consult a doctor first before starting a healthy heart exercise session, especially for people with diabetes, hypertension, heart disease, lungs, and arthritis.