If you are searching for a drawn-out, detailed exercise plan for you to do in order to improve your heart health, then I have to STOP you right here. You will not be getting that.
“Why?” you ask.
Absolutely NO fitness professional or health care provider is able to provide you with a detailed, appropriate workout plan without getting a little background information from you, to begin with. So instead, as a certified health and wellness coach and personal trainer, I want to offer you a few tips for improving your heart health (keeping in mind that you all are at different levels of fitness and abilities).
Regular activity is key.
You don’t work an hour a week and expect to be paid for 40 hours, do you? Making your workout regimen a priority and sticking with it is critical to getting the results and health you want. The American Heart Association recommends 30 minutes of moderate to vigorous cardiovascular exercise 5-7 days per week.
Balance cardio, strength and flexibility activities.
Aim for 2-3 days of moderate to intense strength training to maintain appropriate muscle strength and endurance for life activities. Also, be sure to prevent injury by practicing flexibility training regularly as part of your normal workouts or a few times a week for longer periods.
Switch it up.
Just like performing different arm exercises will help strengthen your arms, proper aerobic exercises will strengthen your heart. Switch up your cardio workouts with other options like walking, running, biking, swimming, rowing, dancing, interval exercises or circuit training to challenge your heart muscle and ensure optimal performance.
Know your safe heart rate training zone for intensity.
Intensity is dependent on you as an individual. In other words, what is intense or easy for me might be less intense or easy for you. Knowing your safe heart rate zones based on your fitness goals can help you measure when your workout is easy, moderate or intense.
Use this heart rate calculator
Click here for this handy application.
Speak with your doctor about safe exercise
If you are on medications that can impact your regular heart rate, it’s important to speak to your doctor. This is straightforward, but I cannot stress this enough. Medications that have been shown to affect heart rate or rhythm include antibiotics, asthma medications, statins, antidepressants, allergy and cold medications, thyroid medications and some supplements. If you are unsure if any medication you are currently taking or planning on taking can affect your heart rate or rhythm, then be safe and always ask your physician.
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– CASEY EDMONDS, CHC
Health Advisor | Email Casey