Strength Training Plan to Boost Your Heart Health

During February, American Heart Month, we spotlight the importance of keeping our heart health in check. There are various ways to improve our health and adopt a healthy lifestyle.

Most people tend assume cardio exercises when talking about heart health. However, strength training is also an important component of a healthy lifestyle. The American Heart Association advises people to do strength training a few time per week. Studies have shown that this type of exercise can reduce a person’s risk of having strokes or a heart attack.

Studies also show that strength training can help improve a person’s lean body mass and improve their cardiovascular fitness. Resistance training helps nourish the body and improve blood flow to the organs. It can help lower blood pressure and increase metabolism, which helps burn more calories.

One Month Training Plan for Heart Health and Strength Training

This month’s exercise plan is focused on strength training to increase your heart strength. It consists of three sessions a week, broken up into three 30-minute periods. Ideally, aim for 30 minutes of moderate-intensity exercise each week.

This can be done anywhere, such as walking, swimming or playing sports. The first two weeks of the month will focus on mastering this form of exercise with various workouts for your whole body.

Upper Body Workouts

The exercises in this section are designed to strengthen the shoulders, chest and back muscles while helping to open up the upper region as well. To perform these exercises, start with a set of dumbbells and follow a 10-rep cycle.

Lower Body Workouts

The lower body circuit exercises are helpful in increasing the muscles responsible for burning fat. Doing the same exercises with little impact on the joints helps minimize joint pain.

Combined Workouts

In Week 3, we’ll combine the upper and lower body for an intense and efficient exercise. The one-arm overhead press is a great way to combine the two bodies. To perform this exercise, start with a set of weights and then press both your right and left arm into an overhead press.

Steptoe climbers are also performed with weights. Bending the knees to perform a lunge while holding the weights. Consider trying the goddess pose. While holding the weights down in the start position, bend the knees and extend the arms toward the sky as you bend the ankles. Repeat this move 10 times.