Keeping your heart healthy may sound like a no brainer, but you’d be surprised to learn that cardiovascular disease makes up for one-third of all deaths each year. So what small things can you do to ensure your heart stays happy and healthy?
As you’re probably well aware, cardio training is beneficial for your cardiovascular health. Treadmills and rowers are great for improving your fitness level and stamina and, as a result, can help to lower blood pressure and reduce stress levels. Treadmills and rowing are high-calorie burning exercises that engage your whole body in movement.
Wearable tech is a growing trend in the fitness industry as accountability and analysis play a vital role in motivation. The same can be said for a bit of healthy competition!
Booking in for group classes is a great way to keep yourself motivated and ensure you train to your full potential. Orangetheory is a heart rate-based interval training (HRBIT) workout that combines cardio and strength training with short bursts of rest. This type of training not only gets results but drives competition, as your heart rate is monitored and displayed on a screen through the workout.
Motivation to get into the gym or studio can be difficult, we know! Making it to a class every day is not an achievable goal to set for yourself, instead, try to set yourself the goal of moving your body daily. A brisk 30-minute walk is all your heart and body needs to boost your mood, help you control your weight, give you energy, better your memory and improve your sleep. Moving your body consistently has substantial benefits including preventing health-related disease, de-cellular ageing, improved cognitive function and even reducing brain deterioration.
HIIT training involves short bursts of high-intensity interval training alternated with low-intensity recovery periods. HIIT should involve short periods of vigorous exercise, leading to an increased heart rate. This type of training can be done with just bodyweight exercises, including squat jumps, burpees and push-ups. Bodyweight exercises are weight training in themselves and help to rebuild muscle wear and tear as we age. This type of training is beneficial to heart health, but can also increase oxygen use by muscles and your resting metabolic rate.
Adding resistance to your workout stresses your muscles to help them grow, which can also increase your resting metabolic rate and decrease body fat. Adding dumbbells, TRX suspension straps or resistance bands to your workout adds an extra element of intensity. Adding resistance will also help tone and define your muscles – added bonus! In the weights room, we focus primarily on the outside muscles – the ones you can see or primary movers. Adding resistance training will increase your calorie burning potential, bone density and help the burning effect to continue well after the workout.
This article was written by Orangetheory Fitness Coach, Zoe Brown,.
Feature image via @shannon_lawson
Other articles you may like: