Heart Healthy Strategies Maximize Your Results

Boost Healthy Heart Fitness

A healthy heart can be easily attainable for most people using a sensible diet, along with a regular exercise program designed to condition the cardiovascular system.  In the United States, 610,000 people die of  heart disease each year contributing to 1 in every 4 deaths. Your heart will beat 115,000 times each day, pumping 2,000 gallons of blood each day through your vascular system delivering oxygen and nutrients throughout your body. Conditioning the heart using any regular aerobic exercise at moderate speed like walking, logging or cycling can boost cardio efficiency increasing physical fitness overall. Coronary heart disease referred to CHD is the most prevalent type of heart disease killing an estimated 370.000 people annually.  The heart beats approximately 2.5 billion times in the life span of an average person pushing millions of gallons of oxygenated blood throughout the entire body.  The heart is a muscular organ that pumps blood through the circulatory system and blood vessels located between the lungs in the middle of the chest cavity.  

Constant flow of blood delivers nutrients, vitamines, minerals, fule, hormones, oxygen, compounds, and cells to internal organs and tissues benefits a healthy heart efficienty. The heart plays a crucial role in delivering oxygen throughout the body and removes waste products and carbon dioxide from the body.  Obesity is a serious medical condition in the United States affecting 1 in 3 adults, the epidemic affecting 500 million people worldwide in 2021 often leading to heart disease. Gaining weight may be attributed to several factors including eating a diet high in calories and lacking dietary nutrition and a sedentary lifestyle not getting regular exercise. Most people gain weight because they consume more calories than they burn off through daily activities. Healthy heart Dietary Guidelines for Americans is to consume at least 2 servings of fruit per day and two and a half cups of vegetables per day combined with lean proteins, healthy fats yet many people lack proper nutrition. People who lack regular exercise lead to obesity over time.

People are using online resources accessing weight loss exercise programs much more via apps to excess webinars, live streaming exercise routines, and online dieting programs to boost physical fitness. Aerobic exercise has numerous recognized health benefits for the entire body and increases the metabolism converting food into energy. Cardio exercise increases a healthy heart output conditioning the heart muscle is the most efficient way to burn off calories including walking, jogging, elliptical interval training, cycling, and aerobics training.  Regular Aerobic exercise routines strengthen your heart while reducing the risks of developing several diseases. Walking 10,000 steps per day promotes better sleep patterns allowing the body to regulate hormones while rejuvenating the mind and body. Aerobic exercise guidelines for adults is to walk a minimum of 150 minutes of cardio exercise each week to stay active. Moderate aerobic physical activity is essential for good health including 75 minutes of vigorous physical activity each week.

Walking once per day for 30-60 minutes can significantly improve your health overall. Participating in a low impact physical activity benefits the healthy heart toning the entire body. Weight loss exercises can be customized to your preferences according to personal fitness goals progressing to the next level over time. According to the American Heart Association diet and exercise are the best weapons against fighting heart disease using healthy lifestyle choices. Simple changes in diet can make a huge impact on heart health to maintain optimal weight and reduce cholesterol by eliminating or greatly reducing processed foods, sugary foods from your diet.  Limit the amount of trans fats and saturated fats you consume to lower your risk of heart disease lowering cholesterol levels for optimal blood flow. Cholesterol is a waxy fat like substance that can build up in the walls of your arteries blocking blood flow and leading to stroke or heart disease. Olive oil is one the best oils consumed promoting a healthy heart packed full of antioxidants, that can improve circulation, boost your immune system, and reduce inflammation in the body.

According to the Centers Of Disease Control, 71 million American adults suffer from low-density lipoprotein LDL bad cholesterol leading estimation only one out of three have cholesterol under control.  Fortunately exercising on a regular basis along with a heart healthy diet plan can reduce cholesterol for heart health. It is important to check with your doctor for a complete physical examination along with a simple blood test to check cholesterol levels once per year.  Lowering cholesterol levels will reduce your risk of heart disease or needing bypass surgery to restore blood flow.  Diet for a healthy heart is a safe effective method for maintaining weight throughout your lifespan benefiting a healthy heart.  Americans should limit consuming less sodium in the diet which may have a negative impact on the heart.  Excessive sodium in processed foods can increase blood pressure because it holds excess fluid in the body adding additional strain on the heart. 

High levels of sodium may stiffen blood vessels increasing the risks of high blood pressure, stroke, and heart failure. It is estimated that 90 percent of cardiovascular disease is preventable by establishing healthy lifestyle choices. Regular daily exercise has proven to be beneficial for maintaining good healthy heart overall in 2022. Obesity is a serious condition that affects people of all ages and socioeconomic groups have reached epidemic proportions. Digital scales help keep you on track with your diet plan that measures body fat, bone mass, track BMI, and more body metrics. BMI Body Mass Index is a reliable indicator measuring body fat percentage used to screen weight categories that may lead to health complications. BMI categories include ranges underweight = 18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9. Obesity BMI of 30 or greater is used as an estimate to determine a person's body weight.

Digital body weight scales smart body composition analyzer allows you to track essential measurements and calibrate body fat percentage. Being overweight increases the risk of developing various serious diseases leading to health conditions, high LDL cholesterol, sleep apnea, breathing complications, Type 2 diabetes, and heart disease. Managing body weight following a healthy diet plan can significantly improve your healthy heart. Scales are used as a tool to accurately measure BMI body mass index body weight to help you track your weight loss progress. The Conair WW Scales Digital Glass Scale is streamlined and made from a durable digital glass material weighing 4.19 pounds, 12.5 " x 1.7' x 12.7" inches in size. The scale delivers precise accurate data that will help you stay on track with your wellness goals. Step into success checking your weight once per pay tracking your progress along your weight loss journey.

The scale has a 400-pound capacity featuring chic glass and stainless steel accents with easy to read 1.5" blue backlight LCD display and uses precision electronic strain gauges for extremely accurate weight measurements.  WW scales by Conair prioritize health and self-care at home. Conair's multitasking scales, massagers, foot baths, heating pads, and sound therapy products will help keep you relaxed and on track.  Weight Watchers reimagined wellness that works inspires you with practical tools and a supportive community and foods you love to eat.

Aerobic exercise is the most efficient cardio workout used to burn off calories including walking, cycling, aerobics, and elliptical training conditions a healthy heart. Regular cardio exercise routines strengthen your heart while reducing the risks of developing several diseases. High intensity interval training HIIT is a form of interval training performed as a cardiovascular strategy alternating short periods of intense anaerobic exercise combined with less intense exercise increasing resting metabolic rate (RMR) ultimately burning off more calories than lower intensity exercises. Regular physical activity walking 10,000 steps per day promotes better sleep patterns allowing the body to regulate hormones while rejuvenating the mind and body. Recommendations exercise guidelines for adults is to get a minimum of 150 minutes of cardio exercise, moderate aerobic physical activity or 75 minutes of vigorous physical activity each week or a combination of moderate to intense heart pumping cardio exercise each week to condition a healthy heart efficiency.

Walk outdoors at your own pace for 30-60 minutes per day to lose weight while increasing physical endurance each day to maximize your cardio workout. Embrace the great outdoors exercising with enthusiasm determined to positively impact your day to lower your blood pressure boosting a healthy heart fitness while basking in the sun. Elliptical machines surpass most other pieces of exercise equipment due to ease of use and functionality. It is easy on the joints to tone your entire body using interval elliptical workout sessions. Stride at your own pace working out on your own fitness level to increase cardiovascular fitness, and increase muscular endurance. It is important to warm up muscles before workout exercises are performed to oxygenate muscles in preparation for physical activity. Walking in place, swinging arms back and forth for 20 repetitions or walking for 5 minutes improves blood flow in preparation for working out. Types of cardio equipment vary in specifications like a stationary bike, rowing machines, and treadmills may provide the perfect solution for a home gym atmosphere may increase a healthy heart fitness.

Cardio equipment can be purchased at any local sports retailer near you. An elliptical trainer is a stationary machine that simulates walking upstairs, running, walking, or striding during an elliptical cardio workout.  This low impact exercise is easy on the joints while giving you a mild to intense cardiovascular program.  If you want to get in shape or lose extra weight the elliptical workout will increase your metabolism and burn off body fat condition a healthy heart by working out at moderate speed. The benefits of using an elliptical machine surpass most other exercise equipment due to its ease of use and functionality.  Tone and tighten your entire body by using interval elliptical workout training sessions 3-4 times per week. If you belong to a gym find a qualified fitness instructor to properly train you on all the elliptical equipment. Most individuals would find it difficult to run outside for 30 to 60 minutes per cardio workout.  Constantly pounding the pavement will eventually hurt your joints over time leaving most people fatigued.

Using the elliptical machine for a cardio workout is like walking or running on air as you glide in motion each step of the way to condition your healthy heart.   Elliptical machines are customizable to your fitness level perfect for any adult who wants a great cardio workout suited to their needs. Local gyms are available in most communities across the US for a low monthly fee. Most gyms offer two free training sessions on all equipment including resistance training, cardio equipment, elliptical trainer, stationary bike, stepper, and treadmill used for aerobic conditioning benefiting a healthy heart. Aerobic classes are often available for the sports enthusiast who wants to lose weight toning the entire body by exercising to the latest beat. 

Cheers!

Patricia Lynn