3 types of walking help the heart muscle become stronger and stronger

The heart is made up mainly of cardiac muscle. Cardiac muscle is a special type of muscle, different from skeletal and smooth muscle. Like any muscle, heart muscle needs exercise to stay strong.

Walking is an easy and safe form of exercise that is extremely effective in training the heart muscle. Not only does it help improve circulation and blood pressure, but regular walking also increases cardiovascular endurance and reduces the risk of chronic cardiovascular disease, according to the health website Healthline (USA).

Walking uphill is a better cardiovascular workout than walking on flat terrain.

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However, not all forms of walking are equally effective. Some walking variations are particularly beneficial for the heart.

Walking uphill

Walking uphill, such as climbing stairs, walking up a hill, or using a treadmill with a high incline, requires the heart to work harder to pump blood to the working muscles. The American Heart Association states that increasing the incline while walking can improve cardiovascular health indicators, such as VO₂ max.

A study published in the Journal of Sports Science & Medicine showed that walking on a 9% incline increases heart rate and burns 60% more calories than walking on a flat surface. This type of exercise forces the heart muscle to contract more, helping to strengthen it over time.

Walking with dumbbells

Combining walking with carrying light dumbbells (0.5-2 kg on each side) helps activate additional muscle groups in the upper body, thereby increasing heart rate and oxygen consumption. This forces the heart to work harder to meet the body's oxygen transport needs.

In fact, walking with dumbbells increases the intensity of the workout by about 20% compared to regular walking. However, it's crucial to ensure proper technique, such as avoiding over-swinging or using excessively heavy weights. This can lead to shoulder or wrist injuries.

Intermittent walking

Interval walking is a method where exercisers alternate between fast and slow walking phases. This exercise helps the heart adapt to changes in intensity, similar to high-intensity interval training (HIIT).

A study published in the Journal of Applied Physiology found that interval walking is more effective in improving cardiovascular function, controlling blood pressure, and increasing oxygen absorption compared to steady walking. Participants should perform five walking cycles per day, each cycle consisting of 3 minutes of brisk walking followed by 2 minutes of slow walking. The recommended number of walking days per week is 3 to 6, according to Healthline.

Source: https://thanhnien.vn/3-kieu-di-bo-giup-co-tim-ngay-cang-khoe-hon-18525071218120707.htm