What are the easiest cardiac resistance exercises?

Resistance exercise has a more focussed impact on body composition. It can aid in fat reduction and the creation of a leaner muscle mass for those who are carrying a lot of body fat, including those with large bellies, which increase cardiovascular disease risk. Studies indicate that a mix of resistance training and aerobic exercise can help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.

Start with chest-opening movements, which, coordinated with breathing, can be very effective. Just move your hands in and out, 10-20 times followed by a circling of arms. Follow this up with slow on-the-spot jogging and then running if comfortable. It’s also a good idea to perform weight training at least two non-consecutive days a week. Exercises using free weights (such as dumbbells or barbells), resistance bands or body-resistance exercises like chin-ups, squats and push-ups are a few examples.

Knee push-ups: Knee push-ups are significantly easier to do than regular push-ups. This greatly reduces the amount of the body’s own weight being lifted, and acts as a highly accessible introduction into the world of bodyweight resistance training. However, if you have a history of elbow, knee, shoulder or wrist injuries, it may be best to first consult your physician prior to attempting knee push-ups.

How to do: To perform a repetition of the knee push-up, the exerciser will enter a half plank position by lying on the floor with their palms and knees supporting their body. The hands should be set horizontally parallel to the shoulders and be slightly wider than shoulder-width apart, with the core contracted and the back in a straight line. The ankles may also be inter-crossed if it makes maintaining the stance easier.

From this position, the exerciser will bend at the elbows and contract their chest muscles as they lower their torso towards the floor, stopping just shy of touching it.

Once sufficiently low enough, the exerciser will push through the palms of their hands and extend their elbows, rising back to the starting position in a slow and purposeful manner. At this point, the repetition is considered to be complete. Other than these wall push-ups can also be done.

Stretching: Stretching and other flexibility exercises don’t directly improve your heart health. But they help your musculoskeletal system, which keeps you flexible and free from muscular problems like cramps and joint pain. Maintaining flexibility is essential for both weight/resistance training and aerobic activity. A stretching regimen improves blood flow, lowers blood pressure and decreases the stiffness of arteries.

Hip raises: This is a compound multi-joint movement, which helps with efficient and time-saving workouts as multiple muscle groups get targetted. This strengthens the muscles in the chest, back, hip and quadriceps. It is good for athletes and people over 65 yrs.

How to do: Lie down on your back, fold your knees facing upwards. Inhale, lift your buttocks, back, chest area slowly upwards. Hold for 20 seconds, exhale slowly and come back.

Ustrasana: After doing the above exercises, yoga asanas are best for stretching. In Ustrasana, you stretch your anterior part of the body. It tones the glutes and hamstrings (back of thigh) muscles while strengthening the chest, abdomen and quadriceps muscles. This helps in increasing lung capacity, higher oxygen absorption and better functioning of the heart.