When speaking about improving cardiovascular health, exercise is one of the best allies for heart health—as long as it is a habit and not just an occasional activity, notes Dr. Carlos Mérigo Azpiri, interventional cardiologist at Centro Médico ABC. It is important to consider that exercise is healthy for the heart when done regularly; when it is sporadic, or performed only on weekends, the heart is exposed to a greater cardiovascular risk rather than a benefit.
Because the heart is a muscle, like any other, it requires regular exercise to stay healthy. This helps lower heart rate, reduce the stress the heart undergoes, and decrease cholesterol levels as well as blood pressure.
"Exercise can benefit the body in various ways. Aside from helping maintain a healthy body weight, exercise increases mobility, protects against bone loss, reduces stress levels, and boosts self-esteem."
Cardiovascular Exercises
When discussing types of exercise, there are two main categories: aerobic and anaerobic. Aerobic exercise focuses on walking, climbing stairs, cycling, or using an elliptical machine; anaerobic exercise, on the other hand, consists of weightlifting, interval training, or high-intensity workouts.
While one type of exercise is not inherently better than the other, the key is knowing how to combine both to achieve maximum benefits, as each offers unique characteristics.
Benefits of Physical Activity
When discussing types of exercise, there are two main categories: aerobic and anaerobic. Aerobic exercise focuses on walking, climbing stairs, cycling, or using an elliptical machine; anaerobic exercise, on the other hand, consists of weightlifting, interval training, or high-intensity workouts.
While one type of exercise is not inherently better than the other, the key is knowing how to combine both to achieve maximum benefits, as each offers unique characteristics.
Aerobic and Anaerobic Activities
The recommended time for aerobic exercise is between 150 and 450 minutes per week, divided into multiple sessions to avoid doing it all in a single session, which can increase cardiovascular risk. Meanwhile, anaerobic exercise is recommended for 20 to 30 minutes per session, two to three times a week.
An example of how to properly structure your exercise time is:
"Choose a target of 150 minutes per week: perform 30 minutes of aerobic exercise on Monday, Wednesday, and Friday, and do 20 to 30 minutes of anaerobic exercise per session on Tuesday and Thursday. This will be very healthy for your heart."
When starting an exercise routine, Dr. Mérigo advises beginning at a lower heart rate and gradually increasing intensity over time. The formula to calculate this initial heart rate is:
Target Heart Rate = (220 – Age) x 0.60 (or 0.70)
This result provides the proper heart rate range for a safe, healthy starting point for cardiovascular exercise.
Alongside exercise, a balanced diet is essential. Currently, there is no new, old, or trendy diet that benefits the heart more than simply consuming fruits, vegetables, and a diet rich in protein while low in fat and salt.
Together, a balanced diet and exercising five days a week will offer significant benefits in reducing your cardiovascular risk.
At the Cardiovascular Diagnosis Area at Centro Médico ABC, we provide specialized care. Contact us today!
