February is known for hearts, mainly because of Valentine’s Day, but most of us might not be aware that this month is also American Heart Month. More people die annually in the United States because of cardiovascular disease than any other cause. Sadly, heart disease and strokes are responsible for one in every three deaths each day, which is comparable to 2,200 deaths daily. Therefore, it is imperative to exercise regularly and make smart food choices. These exercises below, coupled with a healthy eating habits, will help promote a healthy heart. (Please note these exercises below are designed for someone who has not suffered a heart attack or stroke.) Enjoy Valentine’s Day with your loved one, but love your own heart too by keeping it healthy.
http://www.cdc.gov/features/heartmonth/
Incline Mountain Climbers - This exercise utilizes every muscle below your pelvis while building a stronger core in this plane of motion. By utilizing the incline bench, this exercise will incorporate more muscle fibers in your glutes, hamstrings, and calves than doing this exercise on a flat surface. Incline mountain climbers are a movement that can be considered the equivalent to running horizontally. To perform, start in a military push-up position and keep your elbows slightly bent holding on to an incline bench. Bend one knee and bring it up to your chest, as if trying to touch your shoulder. Then, draw the leg back and perform with the other leg. While alternating legs, maintain a consistent solid speed throughout. Remember to keep a neutral spinal position and don’t drop your hips. Beginners should set a goal of 3 sets of 20 repetitions while resting 30 seconds in between sets. The more advanced individual should shoot for 3 sets of 50-80 repetitions.
Interval Jumping Jacks- Most of us do not realize that utilizing our own body weight when performing intervals can be extremely beneficial for weight loss. The first 1:30 should be at an even, easy pace; whereas the last: 30 should feel intense by really elevating your heart rate! Beginners should attempt 2 rounds, while the more advanced individual should shoot for 4 rounds. Remember to keep your legs/knees locked for more muscle recruitment in the glutes, hamstrings, and calves.
Squat Thrusts- A fantastic aerobic exercise that can benefit anyone, squat thrusts develop power in the legs and glutes, creating more core stability, and providing a stretch to all the muscles below the pelvis. To perform this challenging movement, begin in a pronated military push-up position with your feet together and your hands shoulder width apart with a slight bend in your elbows. Next, bend your knees and bring them to your chest followed by jumping straight up in the air as high as your body will take you while keeping your arms crossed on your chest. To finish, bring your hands back to the floor while you kick your legs back together into the starting prone position. Performing 3 sets of 12 repetitions would be a great goal.
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