Get Back In Shape: How exercise can keep your heart healthy

8 March, 2017 • Tags: , , , , , ,

Exercising is great for our physical and mental health, but how exactly can make sure we have a healthy heart? Firstly, our heart is our most important muscle, so knowing how to take care of it is vital for optimal well-being. That’s why we should be completing moderate to high-intensity training multiple times a week. This is proven to be beneficial to our health as it reduces bad cholesterol and breaks down unwanted fat in our system. Hence, there are certain types of exercise we should be doing that are especially effective at keeping your heart healthy and happy.

rowing machine

Interval training

First and foremost, high intensity training is a great way to get that blood pumping and increase our heart rate while simultaneously decreasing our risk of heart disease. You can implement interval training into your workout or training session easily. Do this by performing at a high intensity rate for a set time and alternating with rest intervals. Furthermore, a great way to get motivated to do high intensity training is through a class or training in a small group. So try a circuit training or a hit class to start keeping your heart healthy! On the other hand, if you are more of a runner try mixing your routine with sprints and rest intervals. The most important thing is to push yourself hard enough so that your heart rate is up and you’re sweating.


Swimming is a great, whole body workout which doesn’t strain your joints. Although, leisure swimming is not as intensive as lane swimming, so hit the fast lane. Try to complete 8-12 lengths, switching between strokes. To make it even more challenging, make a fist with your hand instead of an open palm. This technique makes you work that little bit harder to reach the wall each time and helps build muscle. Just don’t forget to come up for more air!

Strength training

Strength training is also a type of interval training but specifically focuses on using weights. This type of training tires out muscles, building strength, stability which keeps your heart healthy! You can hit the machinery in the gym or join a class such as Bodypump or slow it down with Pilates, which is really good for strengthening your core and correcting your alignment.

Lastly, combining these elements into your workout routine will help you on your way to a healthy heart. Make sure to choose activities that you enjoy, so when you push yourself that little bit further you don’t quit! If you don’t like the vibe of a certain location or class just try another one until you find the right workout for you. After all, a healthy heart is key for a happy you, inside and out.

Try out some of these locations where you can swim, or take part in high intensity and strength training:

Amsterdam: Sportfondsenbad Oost, Shape All In

Den Haag: Njoy Fitness Den Haag, BodyFlex 100% Catharina

Utrecht: StabilityForYou, All Inn Fitness and Health

Rotterdam: CrossFit HofpleinRecreatiecentrum Oostervant

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