Exercising especially exercises to strengthen the heart muscle, is considered one of the most important steps to enhance heart and body health in humans. It keeps your weight under control and limits damage to your arteries resulting from high blood pressure and increased levels of cholesterol and blood sugar. Are you one of those who suffer from a weak heart and are looking for exercises to strengthen the heart muscle?

If your answer is yes, then you, my dear, are reading in the right place. Since we care about your physical fitness and are interested in providing you knowledge with a lot of information about various sports and everything related to the health of your body, we will answer all the questions that come to your mind regarding exercises to strengthen the heart muscle.

The Most Important Exercises to Strengthen the Heart Muscle

Many studies conducted by Australian and American researchers have proven that the activity and vitality of the heart muscle can be restored by continuing to perform heart muscle strengthening exercises for at least 60 minutes a day, 5 to 6 days a week. Here are the names of strengthening exercises for cardiac muscle and how to do them in detail:

Warm-up exercises

Warm-up exercises are essential before starting exercises to strengthen the heart muscle and for everyone who wants to practice various types of exercises, as they expand the blood vessels, increase the supply of oxygen to the muscles, raise the heart rate, and reduce the pressure on it. These are some types of light warm-up exercises that are suitable and very useful when practicing them immediately before cardio-strengthening exercises:

• Jog in the same place for 5-10 minutes
• Punching for a minute or two
• Raise the right and left knee for a minute
• Squat lightly for a minute

Cardio exercises

Cardio exercises (the name comes from cardiovascular, which means heart and blood vessels) are among the most important exercises to strengthen the heart muscle, as they directly affect the heart and blood vessels, contribute to the body obtaining the largest possible amount of oxygen during its exercise, strengthen the heartbeat, and increase oxygen blood levels in the blood by improving breathing and raising heart health.

We will talk about many cardio exercises, such as running, cycling, jumping rope, walking, and rowing. Experts and doctors advise practicing heart muscle-strengthening exercises for 150 minutes every week, which varies between moderate-intensity aerobic exercises and intense exercises.

Walking

It is considered one of the exercises to strengthen the heart muscle, as you can start with a simple, low-impact physical activity that tightens all the muscles in your body and strengthens your heart health, such as daily walking. As an encouragement, you can look for a trail buddy or a group sports class to practice walking, and the speed, distance, and time can be controlled according to what you want. It suits your comfort, and walking helps you burn good amounts of calories.

A moderate-paced walk for about an hour in nature can maintain your fitness and mental and physical health and is therefore considered one of the best exercises to strengthen your heart muscle.

Cycling

It is one of the good options for strengthening the heart muscle, and it should be practiced for at least half an hour a day. It is one of the easiest exercises to strengthen the heart muscle, as it can be performed at home on a stationary bike or go out for a walk on the bike, and it can be performed with friends. It is useful in calming your mind and making you feel refreshed. It focuses on the abdominal area and stimulates your body in general, thus improving your general health and strengthening your heart.

Rope skipping

Jumping rope is one of the easiest exercises to strengthen the heart muscle, as you can gain 1 to 2 inches of height if you practice this exercise daily during adolescence, it stimulates all muscles and ligaments and makes them more stretchy and flexible while jumping. These are the steps for jumping rope:

• Bring a sturdy, special jump rope for sports
• Jump with both legs together while rotating the rope up and down
• Repeat the jump and keep doing it until you feel tired.

Strength Training

Strength exercises, such as lifting weights, resistance exercises, and push-ups, are among the most important exercises to strengthen the heart muscle, as they contribute to increasing the strength and building of your body muscles, especially the heart muscle.

The accumulation of fat in your body is one of the most common causes of heart disease and heart attacks. Studies conducted by researchers have proven that strength training helps burn fat and calories and build your body mass by lowering bad cholesterol, low-density LDL, and raising HDL, which is called good high-density cholesterol. This is what... It reduces the chances of heart attacks by rates ranging between 40-70%.

We advise you, my dear, to practice strength exercises 3 times a week, taking rest days in between. It is also important to take a break after performing exercises.

Stretching exercises

It is one of the exercises to strengthen the heart muscle, but indirectly, as it helps you do strength exercises and aerobic exercises while reducing the occurrence of tension in your muscles, and it also increases your fitness when you practice exercises to strengthen your heart muscle.

Tai chi exercise

It is similar to yoga exercises and is considered one of the best exercises to strengthen the heart muscle. It consists of a series of light stretching and stretching exercises, which continue from one exercise to another, ensuring a flow from one position to another without stopping, to ensure continuous body movement.

Tai Chi is considered a type of meditation. It promotes tranquility, relieves stress, improves air capacity, strengthens muscles, especially the heart muscle, improves their shape, enhances sleep quality, and connects the body with the mind.

Tai Chi exercises are performed with concentration and slowly while maintaining deep breathing. Here is how to perform the exercises:

1. Get ready and stand in an upright position meaning one foot is in front of the other and slightly apart but not locked
2. Move your arms like trying to touch your thighs
3. Take a step to the left with your left foot and hold your right foot in place
4. Place your body weight towards the left, keeping in mind that the toes of your left foot touch the ground
5. Balance all parts of your body
6. Move your right foot towards your left, but without moving your body (it may seem difficult, but with practice, it will become an easy routine)
7. Move your left hand up with your fingers pointing to the right, and your wrist pointing outward
8. Move your right hand down and your arms down with your fingers pointing forward
9. Let the fingers of your right hand touch the lateral (inner) side of your left wrist and push your right hand over your left hand.

Up the Stairs exercise

It is considered one of the most important exercises to strengthen the heart muscle, as it contributes to increasing the amounts of oxygen reaching the body’s muscles and other organs, and is useful in increasing the efficiency and strength of the lungs and heart.

Scientific studies have proven that exercising upstairs daily may improve the health of your circulatory system and reduce your risk of a heart attack or stroke.

Yoga Exercises

Yoga exercises are considered one of the simplest exercises to strengthen the heart muscle, as they contribute to raising oxygen levels in the blood, improving the breathing process, and thus leading to strengthening the heart muscle and lowering blood pressure.

Exercises using a paper plate

There are many ways in which cardio strengthening exercises can be performed at home and with simple, inexpensive tools.

There are some simple home exercises that in turn support heart health and improve balance. The tool used in the exercises is only a paper plate.

We recommend repeating each heart muscle strengthening exercise 8-10 times, taking into account performing it correctly, to ensure the ability to breathe well and achieve maximum benefit. If you feel pain, contact your doctor immediately, as you may have to stop. Here we will mention four exercises that I have recommended. Fitness Coach Dana Santas (Breath and Movement Coach):

First exercise

It is considered a simple heart muscle-strengthening exercise, and together we will learn the steps to perform the exercise:

1. Place your right foot on the paper plate
2. Bend your left leg forward and bend the knee of your left leg until it reaches the ground, that is, bend your front leg so that your knee is in line with your ankle
3. Rely on the strength of your core and the stability of your front leg that is not on the plate to return to the standing position
4. Repeat the exercise 8-10 times, taking care to switch your feet each time.

The second exercise

It is one of the best exercises to strengthen the heart muscle, and here is how to perform it:

1. Place your right foot on the paper plate
2. Let it slide to the side gently
3. Bend your left leg forward, keeping your chest up
4. Rely on your core and strong legs to return to a standing position
5. Repeat 8-10 times, switching feet each time

Third exercise

It is considered a simple heart muscle-strengthening exercise, and these are the steps to apply the exercise:

1. Lie on the floor with your face facing down
2. Place your right hand on the paper plate
3. Lift your body by pushing with your hands
4. Move the dish in a circular motion for several minutes
5. Repeat 8-10 times and switch between your right and left hands.

Fourth exercise

It is considered a simple heart muscle-strengthening exercise, and here are the steps for applying the exercise:

1. Lie on the floor with your face facing down
2. Bend your leg forward and place your right foot on the paper plate
3. Move the plate with your right foot in a circular motion for several minutes
4. Repeat the same exercise 8-10 times, taking care to switch legs each time.

It is preferable to perform cardio strengthening exercises using a paper plate sequentially, distributing them over four or five rounds, and make sure to take a short rest between rounds, drink water, and catch your breath.

Tips to Follow with Exercises to Strengthen the Heart Muscle

After we learned together about exercises to strengthen the heart, we must now address some tips and instructions that will strengthen and improve the heart muscle, among these instructions, we mention:

• Maintain your healthy weight
• Eat a separate snack intelligently each day. For example, eat a few walnuts, almonds, or fruits such as grapes, strawberries, apples, and citrus fruits in the afternoon, as they are fibers that may make you feel full and reduce your cholesterol levels.
• Make sure to get enough sleep, as not getting enough sleep may make you feel tired and lethargic during the day, thus affecting your efficiency and making you feel a greater desire to eat unhealthy and fast food, which in turn may lead to weight gain.
• Try to quit smoking and avoid passive smoking, as it causes strokes, heart attacks, and lung diseases and increases the chances of developing various types of cancer.
• Do exercises, especially exercises to strengthen the heart muscle
• Monitor your health condition and go to the doctor to undergo regular examinations and discover the diseases you suffer from, such as high blood pressure, diabetes, and high cholesterol, and begin treatment for them.
• Eat a healthy and balanced diet, as a balanced diet consists of a variety of foods, including fruits, vegetables, low-fat dairy products, whole grains, skinless fish, poultry, nuts, legumes, and vegetable oils, and limiting the intake of saturated fats, sweets, and refined carbohydrates.
• Do not sit for long periods, as some jobs that people work in are more sedentary than others. If your job requires sitting and does not make you active on your feet all day, we advise you to get up and move around to help maintain an ideal weight. That is, get up and move around for 10 minutes at a time. the least
• Clean your teeth daily, as studies have shown that inflammation is closely linked to the formation of plaques in the arteries of the heart, and keeping your teeth clean is a good way to keep your heart healthy.
• Know the things that may cause you stress and try to get rid of them. Stress causes stress, and stress may increase your chances of developing high blood pressure and cardiovascular disease.

Exercises to Strengthen the Heart Muscle Benefits

Cardiovascular strengthening exercises have many and varied benefits for the health of the heart muscle. Let’s get to know some of them, my dear:

• Cardiovascular strengthening exercises reduce the risk of death resulting from various heart diseases
• Cardio-strengthening exercises help support the efficiency of your heart and arteries
• Cardiostrengthening exercises prevent the symptoms of myocardial infarction, such as heart failure and chest pain.
• Cardio-strengthening exercises keep your bones, joints, and muscles healthy
• Cardio-strengthening exercises improve your body's flexibility and balance
• Cardio strengthening exercises improve your body's appearance and tone and stimulate your muscle health
• It prevents anxiety and reduces your chances of feeling stressed and depressed
• Improves your health and well-being and enhances your feeling of satisfaction with yourself.

Important Drinks in addition to Exercises to Strengthen the Heart Muscle

As we talked about exercises to strengthen the heart muscle and their benefits, we will now talk about drinks that contribute to strengthening and improving the heart muscle, and we will mention some of them:

Water

Water is considered an ideal calorie-free beverage that contributes to hydrating the body. It is recommended to drink it while performing exercises, especially exercises to strengthen the heart muscle. It is also recommended to drink 6 to 8 cups of water daily.

If you are one of the people who do not like to drink a lot of water, you can add a few slices of cucumber or lemon to it.

Fenugreek tea

Fenugreek tea is one of the best drinks to strengthen the heart muscle, as it is rich in antioxidants. It also reduces the chances of developing atherosclerosis, lowers blood fat levels, reduces platelet aggregation, and reduces the risk of abnormal blood clotting, which is closely linked to strokes and heart attacks.

Fenugreek tea contributes to reducing sugar, cholesterol, and excess fats in the blood.

Milk

Low-fat, skim, or soy milk is considered one of the most important healthy drinks that you should drink to support heart health in conjunction with performing heart muscle-strengthening exercises. It is rich in calcium and other nutrients, and if you want to reduce your cholesterol levels, you should drink milk rich in sterols.

Green tea

It is considered one of the important drinks, as it is rich in the most powerful antioxidants and contributes to supporting the health of the cells that make up the heart and lining the blood vessels, and contributes to reducing cholesterol and triglyceride levels, so doctors recommend drinking approximately 3 cups of green tea a day, preferably without caffeine. Performing exercises to strengthen the heart muscle.

Natural fruit juice

You should choose natural, sugar-free fruit juice. When you buy juice from abroad, make sure it is rich in sterols, as it reduces high cholesterol levels and reduces the occurrence of inflammation, which is a major cause of heart disease.

Hibiscus syrup

Hibiscus contains compounds that contribute to reducing oxidative stress in heart tissue.

Turmeric milk

Turmeric milk helps reduce atherosclerosis, as it contains curcumin, which maintains heart health by reducing cholesterol oxidation.

Alfalfa juice

Alfalfa juice reduces cardiovascular problems, as it lowers cholesterol levels

Even though the drinks and herbs we mentioned previously are considered safe, a doctor must be consulted before taking them.

Drinks that are Harmful to Heart Health

After we talked about exercises to strengthen the heart muscle, important tips, and drinks that should be drunk in conjunction with performing exercises, we will also talk about some drinks that are unhealthy for the heart muscle and whose results are negatively reflected on it, and we will mention among these drinks:

Flavored water

Flavored water is harmful to heart health because it contains high levels of sugar or various types of artificial sweeteners.

Soda

Carbonated water is considered harmful to heart health, as it contains high levels of sugar, more than what experts recommend consuming per day, and it also increases the chances of developing diabetes, obesity, and heart disease.

Canned soup

Canned soup contains high amounts of sodium, which in turn may raise the risk of developing blood pressure and raise the risk of stroke, heart attacks, and heart failure.

Alcoholic drinks

Alcoholic beverages are generally considered unhealthy for the heart muscle.

Creamy coffee

Although coffee is not harmful to the health of the heart muscle, one must be careful that when it is saturated with sugar and cream, it will cause obesity and other diseases and harm the health of the heart muscle.

Energy Drinks

Energy drinks are rich in caffeine, herbal stimulants, and sugar, which will keep you awake, increase your heart rate, and make you more susceptible to health problems and heart disease.

Making some adjustments to your lifestyle may help you live longer and healthier. Doing one of the heart muscle-strengthening exercises will contribute positively to supporting your body muscles, especially your heart muscle.

In conclusion, we hope that you have benefited, dear reader and that you have found all the answers to your questions and learned more about exercises to strengthen the heart muscle and how to perform them. They are important exercises that will help you get a fit, fit body, stimulate blood circulation, help you get rid of stress and relieve depression, support Blood vessels and arteries, and helps your heart work better.

For more information and articles about fitness, do not hesitate to follow Farashti magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Cardio Strengthening Exercises

● What is the easiest exercise to strengthen the heart muscle?
Walking, jogging, and cycling

● What are the best herbs that help strengthen the heart?
Coriander, thyme, basil and mint

● Do cardio strengthening exercises reduce weight?
Yes, it helps burn calories, burn grease, and reduce bad cholesterol

● What drinks are harmful to heart health?
Sugar-rich coffee, creamer, alcoholic beverages, soft drinks, flavored water and canned soups

● What drinks are beneficial for heart health?
Milk, water, natural fruit juice, and turmeric juice

Written by: Haidy Soliman

Sources: 

Jeffersonhealth 

Medicanewstoday