Written by Vijay Thakkar
If you think that COVID-19 has been the worst epidemic in the last century, causing serious problems, then you certainly haven’t seen the statistics about deaths due to cardiovascular diseases (CVD). According to the World Health Organization (WHO), in 2016, the leading cause of death globally was due to cardiovascular diseases with 1.77 crore, such as ischemic heart disease and cerebrovascular diseases, such as stroke. India accounted for 20 percent of these global deaths, especially among the young population. Recently, we have lost many famous faces and famous singers to this terrible disease including Sidharth Shukla, Raju Srivastava, Siddhaant Vir Surryavanshi, KK, Rajiv Kapoor, Puneeth Rajkumar, Chiranjeevi Sarja, Satish Kaushik to name a few some. On the other hand, other celebrities like Sushmita Sen, Sunil Grover and Remo D’Souza suffered from heart attacks and have opted for bypass and stent surgery to avoid future cardiac arrests.
So taking care of your heart in today’s stress-laden world is necessary to live a long and healthy life. Genetic influence on the development of heart disease is a non-modifiable risk factor. However, the good news is that evidence is accumulating that shows that weight management, exercise, diet, smoking and alcohol cessation, and hypertension are some of the modifiable risk factors that help reduce the risk of heart disease.
In today’s advanced digital world, lack of physical activity and a sedentary lifestyle has been implicated in the rise of cardiovascular diseases in India and across the globe. A sedentary and stressful lifestyle makes the lungs and heart muscles weak and unable to cope with chronic mental stress. Thus, regular exercise and engaging in low to moderate intensity cardiovascular activities for 30 minutes a day is the only way to improve the capacity of the cardiovascular system to handle chronic stress, its strength and production to provide rich blood with oxygen throughout the body.
The endurance system includes the lungs, heart, blood vessels, and skeletal muscles around your core and periphery, which are the muscles of the chest, back, abdomen, arm, and leg. Outdoor activities like running and cycling are great ways to train cardiovascular fitness. Unfortunately, however, due to rising pollution levels, especially in metro cities in India, it is not advisable to do outdoor activities because you will end up inhaling dust and pollution, which will make more harm than good to your body.
Therefore, performing endurance training indoors, such as in a gym, is a very beneficial environment to train your endurance system and strengthen your cardiovascular muscles while reducing risk factors for developing CVD later in life. Choosing the right machine for your cardio workout can seem overwhelming, but here’s an easy and comprehensive guide to start your journey to a stronger heart. But as always do a heart stress test and clear yourself of any routine you might want to take.
There are different cardio machines you can use at the gym to get a great workout:
1. Treadmill: The treadmill mimics the action of walking, running or jogging outdoors without the dirt and dust; thus, it is a fashionable choice for cardio workouts. You can exercise at different speed settings, increase the incline to increase the intensity of the activity and shift the muscle load to challenge different muscle groups and work on different cardio zones to challenge your cardiovascular system. This treadmill is a versatile piece of equipment that can give you different shifts and combinations of exercises.
2. Elliptical trainer: Unlike the treadmill, which is a high-impact activity that involves running and impacting the ankle, knee, and back muscles, the elliptical trainer is a low-impact machine that mimics the mechanics of running while minimizing stress on the joints. Not only that, most elliptical trainers are also good at improving upper body muscle endurance because they have moving handles that simultaneously train and increase the endurance of the chest, back and arm muscles with the pulling and pushing motion. Overall, elliptical trainers are a great choice for those with joint problems or those looking for a more comfortable cardio workout.
3. Stationary bicycles: Exercise bikes are a great way to train your cardiovascular system without too much stress on your joints due to their non-weight bearing nature since you do it in a seated position. You have two options: standing bikes, which mimic conventional outdoor cycling without the dust and pollution. The other variant is the recumbent bike, which is done in a more relaxed sitting position with back support.
4. Driving machine: Rowing machines are a unique offering that provides a full body workout, maximally engaging your upper and lower body limbs and dramatically improving your cardiovascular fitness. The great thing about rowing is that as your endurance increases, you can adjust resistance levels, skip adaptations, and increase intensity allowing you to tailor your workout accordingly.
5. Staircase adhesive: This machine simulates the mechanics of stair climbing and is a great option to target your lower body muscles, especially your lower back, pecs, hamstrings and quads, while providing a fantastic cardiovascular workout.
6. Bow trainer: This machine is identical to an elliptical trainer, which helps you train your upper and lower body. However, the bow movement provides a low-impact cardio workout, emphasizing the hamstrings, hamstrings, and quads. The machine’s unique design allows for a more natural range of motion and can be adjusted for resistance and incline, which helps emphasize different muscle groups.
However, it is essential to note that we should only start a cardio exercise program under the guidance and supervision of a health care expert or a qualified fitness expert after clearing the stress test and getting their consent that it is safe to do. you get involved in training. When starting a cardio workout, doing an appropriate warm-up, assessing your capacity, and working within your limits are always advisable while making an informed decision to increase intensity after getting clearance from a certified expert.
