A Free Workout Plan With Three Types of Exercise to Boost Heart Health


To stay fit and live the rest of your life in peace, try to make exercise a part of your daily routine. If not daily, then at least 150 minutes a week. Why are we suggesting this? Because around 25% of Americans die every year due to cardiovascular disease.

Staying inactive is easy, isn’t it? However, to be noted, staying physically inactive accounts for 35% of the deaths due to coronary heart disease. Monisha Bhanote is an MD, an internist and founder of Integrative Medicine in Jacksonville Beach, Florida. She asserts that without any risk factor, inactiveness can cause one to die with premature cardiovascular disease.

Learn Aerobic Exercise

Aerobic exercise or cardio directly boosts the cardiovascular system by increasing the heart and breathing rate. Bhanote highlights the importance of it by sharing that it improves circulation and the ability of the heart to use oxygen.

The AHA advises doing at least 150-minute moderate-intensity or 75-minute high-intensity aerobic workouts every week. Some of the aerobic exercises you can try are:

Moderate Intensity Aerobic Exercises

  • Biking
  • Walking
  • Tennis
  • Dancing
  • Water aerobics

High-Intensity Aerobic Exercises

  • Running
  • Hiking
  • Swimming laps

Why is it beneficial?

A 2017 review in the journal Medicine concludes that people with hypertension can significantly lower their blood pressure by doing cardio. Another 2019 study in the European Journal of Epidemiology shows how high blood pressure can increase the risk of sudden cardiac death.

Read Also: Aerobic exercises that permit you to lose stomach fats

Aerobic exercise strengthens heart muscles as it pumps faster to meet the increased oxygen demand of the body. Also, it is found to lower weight, blood sugar, and cholesterol – the biomarkers of cardiovascular disease.

Benefit From Strength Exercise

The AHA asks people to invest at least two days from their 150-minute workout to strength training. It can help you to burn your belly fat too.

Jillian Michaels, the founder of The Jillian Michaels Fitness App, suggests doing circuit training. It is a combination of strength training and aerobic exercise that targets multiple muscle groups. It is found to burn more calories and boost cardiovascular conditioning. For moderate to high-intensity strength training you can go for:

  • Resistance training
  • Core exercises
  • Push-ups
  • Bodyweight exercises – suspension training
  • Resistance training

Why is it beneficial?

Strength training is good for building lean muscle mass. A 2018 study in the journal AHA found that more muscles, even in the obese ones, could reduce the risk of high blood pressure. It is because less pressure is applied to blood vessel walls.

In addition, a 2019 study in the journal JAMA Cardiology revealed that only the resistance training alone could reduce the amount of pericardial adipose tissue. It is a type of fat on the heart, which increases the risk of heart disease.

Do Not Forget About Stretching

According to AHA, stretching is another important exercise, which people ignore. According to a 2020 review published in the journal Complementary Therapies in Medicine, yoga, besides increasing flexibility, lowers arterial thickness to reduce blood pressure and chances of stroke in all young, obese, and aged people.

Also Read: Tips to Reap Maximum Benefits From Stretching

Bhanote emphasizes that doing stretching, at least five minutes, five times a week, would help reduce the chances of injury. Try doing it before and after every workout to make your circuit training easier.

Free Workout Plan

Incorporating both circuit training and HIIT into your routine at least four times a week. To reap the best results, Michael suggests:

  • Monday and Thursday to work on obliques, triceps, quads, chest, and shoulders
  • Tuesday and Friday to work on hamstrings, back, abs, and biceps
  • Doing cardio exercises on days when not doing strength training

Bottom Line

Exercise is an important part of the daily routine. It can reduce the chances of cardiovascular disease by keeping risk factors like obesity, type II diabetes, stress, blood pressure, and cholesterol at bay.

Adeena Tariq Lari
The author is a graduate of dental surgery from the Dow University Health Sciences, Karachi. She has an academic background in content writing as well as English literature, giving her an edge in the field. Adeena is always curious about physical and mental health. She is always passionate about research and delivering high-quality reliable content to users.