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February is American Heart Month, when the spotlight is turned on heart disease – the leading cause of death in the US. Heart disease is largely preventable, so we all need to adopt heart-healthy habits that can reduce our risk.
Of course, we cannot see how lifestyle affects cardiovascular health without thinking about physical fitness. When you think of healthy exercise, you probably think of cardio. That’s for good reason, because cardio is meant to increase your heart rate – and that’s why exercising your muscles is so important.
It’s true that cardio activity is important for heart health, but strength training is an important component of our cardio fitness routine that we often overlook. A new study found that weight training even once a week can reduce the risk of heart attack or stroke. In fact, the American Heart Association recommends strength training at least twice a week.
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Studies show that doing a combination of cardio and strength training is more effective at improving strength, lean body mass and cardiovascular fitness than doing cardio alone. Strength training improves blood flow and circulation in the body and helps improve risk factors for cardiovascular disease – such as high blood pressure and high cholesterol. Additionally, building lean muscle mass increases your metabolism, which helps your body burn more calories, making it easier to maintain a healthy weight.
28 day walking and strength training plan
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That’s why I decided to focus this month’s workout plan on healthy cardio strength training exercises for all fitness levels. For the next 28 days, you’ll do strength training 3-4 times a week, breaking it up with a walk – or other cardio activity of your choice – on non-strength days. Aim for 20-30 minutes of cardio activity of your choice, whether it’s running outside or on the treadmill, cycling or swimming.
The first two weeks we will focus on mastering form with separate upper and lower body circuits. Half a month, we will increase the intensity by combining movements into one complex training circuit.
Upper body exercises
Upper body exercises are designed to strengthen the chest, back, arms and shoulders while also opening up the upper body. To perform this exercise, you will need a set of 5-pound dumbbells. If you want to do these exercises at an ultra beginner level, choose lighter weights. A 2- or 3-pounder will do the trick. Do 10 repetitions of each exercise, then repeat for a total of 3 rounds.
One-arm overhead press
Stand with your feet hip-width apart, holding one dumbbell in your right hand. Bring your arms up to the goal position with your elbows at a 90-degree angle. Press the weight overhead towards the center so that you can still see in your peripheral vision. Lower the weight back to the goal position. Repeat 10 times, then switch sides.
Hammer curls
Hold one weight in each hand with your arms at your sides. Rotate the weight so that your palms are facing your body. Then, roll the weight up toward your shoulders as if you were trying to tap the back of the dumbbells toward your shoulders. Keep the elbows hugged to the side as you do this movement, and then lower the weight back down to the side. Repeat 10 times.
Hugging the tree
Hold one weight in each hand and bring your arms straight out to your sides. With your arms parallel to the floor, turn the weight so that it is vertical, with your palms facing forward. Relax your shoulders, engage your abs and then bring the weight to the front of your body like you are hugging a tree. Touch the weights together in the middle, keeping the elbows slightly bent but almost straight. Bring your arms back to the starting position. Repeat 10 times.
W arrived
Hold one weight in each hand up. Bend your elbows and pull the weight up to the sky, forming a “W” with your arms. Elbows will be bent out of the ribs, and forearms will be on the diagonal. Press the weight up and out to extend the arms diagonally from the body into a “Y” shape. Bring the weight back to the starting position. Repeat 10 times.
V lift
Hold the weight down by the thighs; stay vertical. Raise your hands up diagonally and out as wide and as high as your shoulders. Lower the weight down. Repeat 10 times.
Lower body exercises
Lower body exercises work the biggest muscles in the body – glutes, quads and hamstrings. Strengthening your foundation helps build muscle, burn fat, speed up your metabolism and keep your heart healthy! I have provided beginner modifications for each exercise. You will be working the same muscles, but with less pressure or impact on the joints. Do 10 repetitions of each exercise and then repeat for a total of 3 rounds.
Go back lunge
With your feet hip-width apart, step your right leg back into a lunge. Bend the back knee and go down almost to the ground. Bend the left knee and make sure that the knee does not go beyond the ankle. Press down through your left heel to bring your right foot back to center. Repeat 10 times, then switch sides.
Modification: Back leg lift
Stand with your feet hip-width apart, reaching your right foot a few feet behind you. Keep your legs straight as you lift your legs off the floor to engage your hamstrings and glutes. Lower leg down. Repeat 10 times, then switch sides.
Lunge side
Start standing with your feet hip-width apart and your back straight. Step your right foot to the right and bend your right knee. Sit the right glute down and back as if you are sitting in a chair. Keep your left leg straight and pull your abs in. Then press down through the right leg to return to the starting position. Repeat 10 times, then switch sides.
Modification: Side leg lift
Stand with your feet as wide as your hips, reach your right foot out to the right side with your legs straight, point your toes. Raise your legs as high as your hips – if possible – and slowly lower them. Repeat 10 times, then switch sides.
Go forward
Step the right foot forward and bend the right knee, making sure that the knee tracks over the ankle. Bend the left leg so that the knee touches the floor. Push down through the right leg to press back to the starting position. Repeat 10 times, then switch sides.
Modification: Raise the leg forward
Standing with your feet hip-width apart, point your right leg forward and engage your right quad. Then lift your legs up to hip height – if possible – up into a forward leg lift. Lower your legs and repeat 10 times. Then switch sides.
Goddess pose
Stand with your feet wider than your shoulders and your toes slightly turned out. Reach your arms up to the goal position. Bend your knees out to the side of the room, lower your body to the ground, and keep your back straight. Keep the pelvis tucked under by engaging the core. Finally, try to lower yourself so that your thighs are parallel to the floor. Then press down through the heels and back up to stand. Repeat 10 times.
Modification: Mini goddess pose
Do the goddess pose, but only half kneeling.
Soldier II
Start with a wide stance with both feet pointed forward and your arms straight out to your sides. Turn your right leg and knee to face the right side of the room. Turn the left leg diagonally slightly towards the right leg. Bend the right knee so that the track passes through the other toe on the right foot and looks over the tip of the right finger. Keep your left leg straight. Make sure your body stays centered at the hips. Relax your shoulders, and bend your knees so that your right thigh is parallel to the floor. Check to see if you need to scoot your right leg forward to keep your right knee over your right ankle. Hold your breath, then press your right leg straight. Repeat 10 times, then switch sides.
Modification: Warrior II modification
Do Warrior II but keep your stance shorter and don’t bend your knees too far.
Upper body + lower body combo workout
In Week 3, we start combining the upper body with the lower body to increase the intensity and efficiency of the training.
One-arm overhead press with a backward lunge
Hold the weight in your left hand in a goal position. Step back with your left leg into a backward lunge, then press your left arm up into an overhead press. Repeat 10 times, then switch sides.
Hammer curl with side lunge
Hold one weight in each hand as you walk to the right side into a side lunge. Press down through the legs and return to the center, then do a hammer curl. Repeat 10 times, then switch sides.
Hug a tree with a forward lunge
Holding the weight at shoulder height with elbows slightly bent, step your right foot forward into a forward lunge. Press down through the right leg while returning to the center while doing the tree hug exercise. Repeat 10 times, then switch sides.
W with goddess pose
Holding the weight in the starting “W” position, open the legs into goddess pose. As you lower down and bend your knees, extend your arms up toward the sky in a “Y” position. Press down through your heels to stand up as you bring your arms back to the starting position. Repeat 10 times.
V with Warrior II
Keep the weight on your thighs as you enter the Warrior II. As you straighten your front leg from Warrior II, do the arm lift V. Repeat 10 times, then switch sides.
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This article was originally published on TODAY.com
