The alphabet of a healthy heart – sports & exercise

The heart, in particular, will profit from regular physical activity. On one hand, the blood and oxygen supply to the heart improves through fitness. On the other hand, the heart adapts to augmented movement by strengthening and building up more muscle mass. Heart activities therefore become more effective and the stroke volume rises. With a higher stroke volume, the heart can pump more blood through the body per heart beat. At the same time, it needs to pump less often when the body relaxes. This will lead to a healthier heart.

There is no need for running half a marathon on a daily basis or running oneself into the ground. Marathons, triathlons, and similar activities are becoming more popular right now, but it is moderate training that will lead to a healthy heart. Small and regular workouts are the key. Experts recommend light exercise for at least 30 minutes, three times a week. If possible, this can even be expanded to more regular, longer sessions. The stress intensity should always stay within the “aerobic area”. Within this area, carbohydrates, fats, and proteins are burned with oxygen as a catalyst. This happens inside the mitochondria, which form the cells’ power station and supplies the necessary energy. In general, to workout within this area, means to stay within 50% to 80% of one’s maximal heart frequency. The individual heart frequency can be calculated with the following formula: 220 minus age in years = maximal heart frequency. To avoid overstraining oneself and working out within this optimal area, a heart rate monitor or watch can be used.

When the stress intensity increases above this area, the body requires higher amounts of oxygen and the heart frequency rises towards its maximum. At some point, the demand for oxygen surpasses the supply and the resulting energy is released in an increasingly anaerobic manner. Stressing the body within the area of anaerobic energy can usually only be maintained for a few minutes. This should be left to well-trained, professional athletes. It is not recommended for untrained individuals with existing cardiovascular conditions.

Generally, it is best to consult your general physician before beginning with regular workout sessions. Here, the ideal heart rate can be determined, which then should be maintained during physical activity. Your training intensity should be augmented very slowly. In case symptoms such as shortness of breath, stenocardia or chest pain should occur, a doctor should be consulted. Ideal sports are Nordic walking, cycling, swimming or hiking. These can be accomplished with low stress intensity. It is advisable to work out with another person or in a group. This is not only more fun and motivational, but the participating persons can then check the other’s stress levels. If you can hold a conversation without becoming short of breath, the stress intensity is just right. In day to day life we recommend these tips for a more active lifestyle; use the staircase instead of the elevator, occasionally leave the bus a stop earlier or later, and walk the rest of the way or simply take your bike to work instead.