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Put Your Heart Into It: Cardio Workout for a Stronger Heart

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When you hit the gym you may be focusing on bicep curls to perfect your “guns” or crunches to achieve perfectly toned abs. But have you thought about the most important muscle in your body that needs a consistent workout?
Your heart.
Many people don’t consciously think about exercising their heart, but on average, your heart beats more than 100,000 times a day to pump blood throughout your body. The strength and efficiency of your heart is key since it is the motor that drives your body. Next time you hit the gym or lace up your sneakers think about giving your ticker a good workout too!
Read our infographic below to learn how to have a heart smart workout.

Published in: Health & Medicine
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Put Your Heart Into It: Cardio Workout for a Stronger Heart

  1. 1. heartsmart workout
  2. 2. You may need to start an exercise routine to: Lower your blood pressure Lose weight Live a healthier lifestyle No matter your reason, your heart will benefit from your newly found exercise routine. someisbetter thannone
  3. 3. theunhealthy truth *According to the President’s Council on Fitness, Sports & Nutrition *
  4. 4. reducing yourrisk Inactivity is a major risk for developing coronary artery disease. Starting a regular exercise program is essential to keeping your heart healthy and avoiding a potentially life-threatening cardiac episode. cholesterol Fatty build up that narrows/blocks arteries. blockage Heart attack or chest pain occurs when an excess of cholesterol stops an artery from pumping blood to your heart. coronaryarterydisease
  5. 5. benefitsof regular exercise Increase in exercise tolerance Reduction in body weight Reduction in blood pressure Reduction in bad (LDL and total) cholesterol Increase in good (HDL) cholesterol Increase in insulin sensitivity basedoncardiovascularriskfactors
  6. 6. Your goal should be to reach your target heart rate and stay in that zone for as long as possible. Finding the right beat for your body just takes a little math. Follow our steps to determine your target heart rate for a great cardiovascular workout. findyour bestbeat
  7. 7. determineyourrestingheartrate Take your pulse before you get out of bed for several days to determine your average resting heart rate. Count your pulse for 10 seconds and multiply by 6. determineyourmaximumheartrate Deduct your age from 220. determineyourtargetheartratezone This fat burning range generally lies between 50-85% of your heart rate reserve; this is where your heart rate should be to give your heart the best workout possible. example restingheartrate 13 x 6 =78 BPM maximumheartrate 220 – 35 (your age) = 185 targetheartratezone 50% of 185 = 92.5 85% of 185 = 157.25 zone= 92.5 – 157.25 BPM howtodetermineyourheartrate
  8. 8. recharge yourcardio routine Your Cardio Rx Start with an achievable goal of being within your target heart rate zone for 10 minutes and gradually build up your duration so you’re in that zone for as long as possible.
  9. 9. recommendedroutine warm-up Stretch 5 minutes of walking slowly increaseyourpace Get into your target heart rate zone by walking more quickly, jogging or running. alternateintensity Alternate bursts of high and low intensity to hit the high and low ends of your target heart rate. assessyourheartrate Check your pulse either through a fitness tracker, heart rate monitor, the sensors on your exercise equipment or manually. To manually check your heart rate: Press your index and second finger on the palm side of your opposite wrist and count the beats for 10 seconds. Multiply by 6 to get your heart rate in beats per minute. cooldown 5 minutes of walking slowly to cool down. walk jog jog run run runfaster
  10. 10. Take note of what gets you to your target heart rate zone and replicate during every workout. weeklyexercise *American Heart Association recommendation
  11. 11. ahealthier heartRecent studies have found that interval training (alternating between high-and moderate-intensity bursts of activity) can double the heart health benefits you'd get from moderate cardio sessions—even when you exercise for less time. Short bursts make your heart work harder and pump more blood with each beat, which functions as strength training for your heart!
  12. 12. buildyour strength strengthtraining Do at least 15 to 20 minutes of total-body strength training 2 or 3 times a week. Take at least 1 day rest between any strength training activities. freeweights Try working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body- resistance exercises, such as push-ups, squats and chin-ups. While cardio is essential, it is also important to maintain your muscle mass as you get older to keep your heart healthy.
  13. 13. Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries. Skimping on strength training can also make it harder to stay at a healthy weight, and extra pounds put you at higher risk of heart disease. That's because adding muscle mass increases your metabolic rate. Building lean muscle mass may also help lower your blood pressure. benefitsof building muscle
  14. 14. thetakeaway When beginning any exercise program, remember to take it slow, listen to your body, and build up your routine gradually. If you are older, have a health condition, or take various medications, talk to your physician before starting any new exercise routine to ensure it is safe for you.

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