Every one of us is looking to get a nice build body, but more important than this is to have a healthy heart. According to American Heart Association, almost two and a half thousand people more die each day because of heart diseases. That's why while working hard on strengthening your biceps, do not have to forget about heart muscle, otherwise, you risk to have no chance to enjoy your beautiful body.
Have to be said that heart is a surprisingly strong and hardy muscle, which has not equal by the number of cuts. Heart ensures the blood circulation throughout the body. For this, it requires a very strong pressure. Namely, for this reason, training heart muscle is as important as any other muscle of your body.
There are many causes of heart exhaustion. Further, we will mention most important of them:
-Infringement of cellular energy supply.
-Infringement of daily nutrition of heart muscle.
-Stress is one of the most common causes of cardiac disorders. They significantly deplete energy resources cells.
-Deficiency of potassium, which is the main intracellular element, providing a multifaceted impact on the functioning of the heart. Its lack causes various disorders, especially, the development of arrhythmias.
-Lack of water in the body leads to a thickening of the blood and increase the load on the heart muscle, which leads to a number of problems.
Have to be mentioned that training heart muscle greatly increases your body endurance. Endurance is not directly related to physical strength. You can be strong enough to train with big weights, but with no endurance, you will not be able to get the maximum potential from your workout.
There are some well-known truths that you have to be aware of:
- A large body requires large amounts of blood;
- A large volume of blood is dependent on the size or the heart, or on the frequency of contractions;
- The more the heart contracts, the more it wears out.
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The more you train in the gym, the greater increases muscle mass, thus the harder for a heart to cope with the load, because even 3 pounds of muscle mass requires about one additional liter of oxygen per second, and this is a lot. That is why a large muscle mass with a weak heart has as result low endurance. So, muscles do not have enough oxygen, and they start to choke.
The main solution is to train heart, so to get it increased in volume. Well-Trained heart muscles are able to handle the load and thus less wears out. It is very important to understand that you need to get your heart to grow in volume, not in size.
It has to stretch, not thicken. Since namely the last one is the cause of many diseases, most common being heart attacks. For this, you will have to keep the heart rhythm while training around 110-140 beats per minutes.
Everything that goes over this threshold can damage your heart. Following a systematical heart training will help you to become healthier and fitter. You have to know that heart can stretch up to two times. Only after six months of training, you can increase your heart volume by up to 40%.
Such kind of sport like swimming or running are perfect for training your heart muscles. However, there are over the way you can do it too. You can use barbells or other machines for keeping your heart rhythm among 110-140 beats per minute.
You have just to decrease the weights and minimize the rest pause between sets. Regular exercise with barbells and exercise machines, it is enough just to reduce the curb weight, and not to rest too long to get your heart rate is falling too low.
Also, pay attention to the body type you belong to and choose your training according to this. It is about endomorph, ectomorph, and mesomorph body types, and each species will be detailed below.
People belonging to this type of body easily add and retain reserves of fat. Thus, aerobic exercise is a must for them. The intensity level requires a high level of tension. However stay in the safe area. You have to choose those types of sports during which the load impact on joints is minimum.
You can consider as a good choice bicycle and step-trainer. Start with 3 workouts per week for 20 minutes. Then, gradually increase the load and the number of training days to 5 per week. Also, increase the length of each training session.
Mesomorph. Being gifted from nature with muscles, this type of people usually have the excess weight for their height. As in case of endomorph body types, you have to avoid exercises that put pressure on your joints and opt for bicycle exercises. Beginners should start with 4 workouts of 25 minutes per week. Then, gradually increase the number of workouts to even 6 times per week with small weights.
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People belonging to this category are skinny by nature. For beginners, it’s advisable to train 3-4 times a week for 20-30 minutes. As a start to add muscles, you can increase the intensity and duration of training.
This category of people have not to worry about excess fat. They have another problem: do not overdo it. Overwise, you will get no results. Summarizing, here are the most important tips to follow for building heart muscles:
- The best exercise for building heart muscles are swimming, running, training on gym machines. Despite the type of exercise you will choose, is very important to keep your heart rhythm between 110 -14 beats per minute. Namely, during these rhythms, heart increase its volume and thus will pump a greater amount of blood to pump and shrink less, thereby prolonging its life.
- Use a heart rate monitor to it make easier to follow the right rhythm of the heart.
- Begin with 3 workouts per week of 20 minutes, and increase their number to 5-6 time a week of one hour.
Keep in mind that increasing the heart rate up to 180 beats per minute does not lead to an increase of internal volume, but to the thickening of the walls of the heart, and consequently the increase of its mass.
Along with training, you have to pay a big attention to what you eat if you really want to have a healthy heart. Baked apples, black currants, avocados, broccoli, salmon, spinach, seafood, almonds, cashew nuts are food that has to be included in your diet for a strong heart.
Here are some other very important tips to follow in order to build strong heart muscles:
-Eat small meals throughout the day. Five-six meals a day is a great choice for you.
-Chew food thoroughly, as it improves digestion.
-It is not advisable to drink liquids during a meal, as it reduces the concentration of digestive enzymes.
-Include in your diet foods that improve the function of the liver. Asparagus, artichokes, and beets have to be present in your diet.
-Opt for fresh vegetable juice, every time you have the chance.
-Last meal should be around 2-3 hours before the bedtime. Also, cut out alcohol and energy drinks from your diet.
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Hopefully, this article sheds a bit of light on what you are doing in the gym and helps you to do the right things for reaching your goals. Just remember that heart is a muscle like any other and have to be trained.
Overwise it will weaken, do not pump blood efficiently and results in many heart diseases. Whatever type of exercise you will choose for building your muscle mass you have to pay attention to keep you cardiac rhythm among 110 -140 beats per minute.
Enjoy your training and build muscle safely!
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where is your scientific evidence for this? especially the 110-140 beats per minute? my cardiac rehab is having me work at 70% of mhr, which ends up being up to 158 for me