## Cardiologist's choice Aerobic exercise is ideal for strengthening the heart. This is also referred to as cardio exercise. It forces the heart to work faster to provide more oxygen to the muscles. With regular exercise, the heart adapts to the increased workload, resulting in improved functionality and endurance. > The ideal cardio exercise regimen is a 30-minute workout five days a week.The load should be increased gradually! Aerobic exercise reduces the risk of developing type 2 diabetes, metabolic syndrome, and stroke, controls blood pressure, reduces "bad" cholesterol, normalizes weight, and improves blood circulation and delivery of oxygen and nutrients to all organs and tissues. ## What are the best cardio workouts? - Walking: The most accessible and safe activity that can be done daily. Start with ===short walks and gradually increase their duration and intensity. - Jumping rope: You can do this even while watching a TV series. - Running: Excellent exercise for the cardiovascular system, but it has several contraindications. It should be avoided by people who have heart disease or problems with the musculoskeletal system. - Swimming: Suitable for those who do not want to load the joints, it engages all muscle groups and perfectly trains the lungs. - Cycling: Another variant of cardio training that can be performed outdoors and indoors. - Dancing: Suitable for those who do not like monotonous classes. - Group fitness classes: aerobics, zumba, and step aerobics are all options for those who prefer to train with a group and an instructor. > In addition to aerobic exercise, it is useful to strength train at least 2-3 times per week. This helps to strengthen muscles, improve metabolism, and maintain a healthy weight. All these factors reduce the chances of developing cardiovascular disease. ## What workouts are not recommended? - Isometric exercises: These put muscles in a static position (e. g., plank), which can cause a sharp increase in blood pressure. - Diving while holding your breath (freediving): This leads to decreased oxygen levels in the blood, increased blood pressure, and possible heart rhythm disturbances. - Marathon running, cycling, triathlons: These and other high-intensity sports can overload the heart and lead to arrhythmias and other problems. - Physical activity in extreme conditions: Conditions such as high altitude, extreme cold, and extreme heat put additional strain on the cardiovascular system. ## General rules of thumb – Choose exercises that you enjoy. – Take into account your level of fitness, and do not overdo it. - Exercise regularly. – Consult a doctor if you have any health issues or if health issues arise when exercising.