Nutrition, exercise, and the right super supplements are the best ways to improve, and maintain good cardio health.
The heart is the hardest working muscle in the body. In a single hour the average heart beats 4,320 times. That’s 103,680 times a day, and 37,739,520 times a year. Of course this doesn’t include periods of stress, activity, relaxation, and sleep. It’s clear to see why heart disease is so prevalent.
high blood pressure, low blood pressure, cholesterol, arrhythmia, strokes, and heart attacks, these are only some of the potential problems that can lead to death. Nutrition, exercise, and relaxation are the primary ways to avoid these problems.
Whole food super supplements will not provide cardio health alone; however, they are needed even when we do everything right. And with our busy lifestyles it’s hard to keep up with our fitness and dietary needs, making super supplements extremely beneficial.
Effective ways to improve cardio health.
High Intensity and Cardio Exercise
Nutrition, Whole food super supplements
Meditation focused on the incoming and outgoing breath.
High Intensity and Cardio Exercise
Do not perform any exercise without consulting your doctor if you have any health problems. High intensity exercise spikes the heart rate for short periods of time. The heart is being compelled to work hard for short burst of rapid movements. High Intensity Exercise can consist of running sprints, sparring, or circuit training. If you are not familiar with circuit training it involves doing sets of various exercises, such as simple bodyweight exercises:
25 Push ups
20 Jumping squats
35 Leg Lifts
Cardio exercise is aerobics, running, or walking. A good way to combine the two for optimal results is wind sprints. If you’re a runner you know what wind sprints are, if not wind sprints are where you run at your normal pace, then sprint for 100 or more yards, then slow down to your original pace and continue several or more times. This is extremely effective with walking also. Allowing the heart to rest in between sprints teaches your heart to utilize oxygen better, and makes it stronger; it then becomes easier to transport blood throughout your body.
Super Supplements for Cardio Health
Omega 3 fatty acids are crucial for hearth health. Omega 3’s prevent inflammation, thin the blood, and assist in the maintenance of healthy tissues. Omega 3’s are found in fatty fish like salmon, sardines, mackerel, and tuna. Vegetable sources include flaxseed oil, however this Omega 3 is the ALA form, and isn’t processed by the body as effectively as DHA/EPA form found in fatty fish.
Fish Oil can be found in health food stores. There are a ton of different types, and products to choose from. Which one should you choose? Here are some simple pointers.
CO Enzyme Q10
This enzyme is involved in aerobic cellular respiration, creating ATP the primary fuel source of the body. It is essential in keeping the heart healthy. CO Enzyme Q10 is found in all cells in the body, but the cells of the heart have higher concentrations. CO Enzyme Q10 can be found at your local health food store.
Garlic is an ancient herbal remedy. It has dozens of uses, and benefits. Garlic reduces cholesterol, is antimicrobial, and thins the blood. Take two to three cloves raw daily. To avoid having strong garlic odor take some liquid chlorophyll after, or some water with fresh lemon/lime.
Vitamin B3 (Niacin)
This B-Vitamin reverses atherosclerosis, and increases HDL or “Good” Cholesterol, while lowering “Bad” Cholesterol. It does this by preventing the breakdown of fats. 1000mg three times daily is the recommended dose.
Meditation and Good Sleep
Meditation creates the ultimate in stress relief, and relaxation.
Sit erect either with legs folded, or in a chair.
Ensure the spine is erect and straight, the shoulders should be down, and relaxed.
While meditating focus only on the incoming and outgoing breath, count on the inhalation, and exhale for the same count. There are numerous beneficial breathing techniques.
While you go deep in meditation your respiration will slow significantly, and your heart rate will follow. This is the ultimate way to reduce stress on the heart.
Now a day with information constantly flowing, street lights, noise pollution, who can rest unless you live in the country? A good night sleep is the most important factor regarding heart health. Open some windows, exercise daily, eat right, meditate, and sleep well for a healthy and long life.