The heart is inextricably linked to all the muscles in your body. Every part of your body requires the oxygen and blood that your heart pumps to thrive and function correctly. And your heart relies on the movement of your other muscles for its own long-term health.
Function of Aerobic Exercise
Exercises involving sustained movement of your largest muscle groups such as your legs and arms have the biggest effect on heart rate, according to the American Heart Association. As the large muscles move in this type of activity, known as aerobic exercise, the muscles demand more blood and oxygen, requiring deeper breathing and prompting harder work from the heart as it pumps more blood to the extremities. Aerobic activity provides a workout for both the muscles and the heart.
Types of Aerobic Exercise
Aerobic exercises that illustrate the strongest relationship between the muscles and the heart include cycling, jogging, walking and swimming. All of them require constant motion from your arms and legs. The key, according to the American Heart Association, is sustained, rhythmic movement.
Signficance of Strength Training
Though aerobic activity forges the strongest link between muscle and heart health, exercises that specifically target your muscle strength also help the heart in the long run, according to the association. Though the most significant effect of strengthening exercise is stronger arm and leg muscles, such exercise also boosts your metabolism, meaning you lose weight quicker when combining strength training exercises with aerobic activity.
Overall Health Benefits
The health benefits of exercises that synchronize the large muscle groups and the heart are many. The American Heart Association and the Centers for Disease Control and Prevention both note aerobic activity lowers your blood pressure and reduces your body weight, leading to lower risks for heart disease, heart attacks and diabetes. Beyond the heart and muscles, aerobic and strength training exercises promote stronger bones, reduce the risk of certain types of cancer and lower your risk for stroke.
Exercise Times for Maximum Benefit
To achieve crucial health benefits from exercise, you need at least 2-1/2 hours of moderate aerobic exercise, including jogging or fast walking, each week and strength training that works your major muscle groups on two or more days each week, the Centers for Disease Control and Prevention notes. If you're pressed for time, the CDC recommends breaking up the exercise into 10-minute increments.
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