Tips on how to avoid Cardiovascular Diseases
Cardiovascular and respiratory diseases present a challenge not only to the traditional health care provider, but also to the individual affected. Although deaths related to cardiovascular and cerebrovascular diseases are declining, deaths related to lung disease, including chronic obstructive pulmonary disease (COPD), are on the rise. Hypertension is a major risk factor for cardiovascular disease, with myocardial infarctions (heart attacks) and cerebrovascular accidents (strokes) being the most common cardiovascular diseases. The ‘best’ kind of exercise for preventing cardiovascular disease is aerobic conditioning, trailed by some kind of resistance training programme, if desired.
The goals of which, are to raise the amount of oxygen the muscles can use as well as the ventilatory threshold (which will expand the time before shortness of breath is acknowledged). Moreover, the individual will see a rise in both maximal work capacity and endurance levels. Caloric expenditure will be much larger, and this will facilitate greater weight reduction (if necessary). In addition, a low- to moderate- intensity exercise programme has been discovered to lower blood pressure. It is suggested that the intensity level start at 40% to 50% of VO2 max, eventually progressing to 50% to 85% of that person’s VO2 max. Each sitting should last between fifteen and thirty minutes with a successive goal of thirty to sixty minutes, and the consistency should be three to seven days per week. As for the rest of the programme, it should comprise some form of resistance exercise.
To maintain consistency, individuals should start with a repetition range from sixteen to twenty per set.
This would produce about 50% to 60% of the 1-repetition maximum, in that manner keeping within the same approvals as for aerobic intensity. The rest interval at first should be two to three minutes to allow for complete recovery between sets. This will permit physiologic benefit from the exercise.
As few as one set per exercise may be executed, with a maximum of three per exercise, with large muscle, multi-joint movements being the best choice to execute. Over time (four to six months), the number of repetitions can decrease to eight to twelve repetitions. Training regularity should be two or three times a week, with a spell between thirty and sixty minutes per workout. In reality, any form of exercise can help reduce the risk of developing CVD, but this is just one way to go about it.
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