Your Heart-Smart Fitness Routine


push ups
push ups (Photo credit: sun dazed)

Do this workout at least 3 times a week:

Thirty minutes of any type of exercise is good for your health, but what you do with that time really makes a difference when it comes to protecting your heart. We asked Johnny Lee, MD, cardiologist and spokesperson for the American Heart Association, to map out the ideal routine. Big bonus: It’ll also help you slim down and tone up.Stretching before you start any activity will help prevent an injury. Hold each stretch for 20 seconds. Read on for a few of Dr. Lee’s favorites.1)Sit with your legs spread and reach hands to one foot. Hold, than reach toward your other foot.2)Lie on your stomach with palms face down. Push your upper body up, arch your back and look up at the ceiling.3)Bring one arm across your chest, pulling it close to your body with the other. Hold, then switch arms.4)Now some Push ups These moves get blood flowing to your muscles as well as build them up, which helps you burn more calories. For each, do 3 sets of 8 reps, then move to the next one.5)Lie on your back with knees bent, arms crossed over chest.6) Sit up until your back is off the floor, then lower down.7)Get in push-up position with knees on floor. Lower down a few inches, then push back up.This is the most important part! You want to get your heart pumping to reach your target heart rate zone and stay there,Choose any activity you enjoy. Like a jog,or Bundle up and go for a brisk walk outside. (Bonus: Your body actually burns more calories when it’s cold out.)Have a Wii or Kinectin the house? Pop in a game that has a cardio component (like tennis) and go!Or you could Put on some music and take laps around your house. Add stair trips or do 10 jumping jacks every 5 minutes.Then Gradually slow down your cardio, take deep breaths and do some more light stretching.

American Heart Association, Calorie, diet, Dieting, dieting programs, Fitness, Health, Heart rate, Human nutrition, Johnny Lee, Loss Weight, Nutrition, Physical exercise, Push-up, Top Weight loss, Weight, Weight Loss Tips, weight tips, Wii

21 thoughts on “Your Heart-Smart Fitness Routine

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