When I first began my training (around 35 years ago) I had two primary objectives: get stronger and gain muscle size. Through hard work and dedication I accomplished those goals within three years. However, as fit as I was or so assumed, I always struggled with high intensity cardio activities. A lack of training one of the most important muscles in our bodies can diminish your performance, limit your potential and, in some cases, shorten your life span.
Some of the benefits of training your heart:
According to research published on the John Hopkins website Dr. Kerry J. Steward (Professor of Medicine, Division of Cardiology) points out that “One of the key benefits of exercise is that it helps to control or modify many of the risk factors for heart disease.” He further explains, “Smoking is another big factor for heart disease, and if you exercise regularly you’re unlikely to take on a bad habit like smoking, or quit if you already are a smoker.” Here are other benefits:
- Lower blood pressure
- Lessen the risk for Diabetes
- Maintain a healthy weight
- Maximize efficiency
- Reduce stress hormones
- Reduce heart attacks
- Reduce inflammation throughout body
Workout
Perform the following exercises in the sequence shown with a duration of 15 seconds each and a 5 second pause in-between each exercise. After completion, rest for 2 min and repeat the sequence with a.30 second duration and a 10 second pause in-between each move. Repeat entire program two more times
- Jump Squats
Start by placing hands behind your head. Get into a regular squat position by bending your legs, keeping feet shoulder width apart and back straight. Next, jump about a half a foot off the floor while maintaining hands behind the head and back straight. Repeat.
- Mountain Climbers
Start by placing hands and feet on the floor (Push up position)(Fig.A). Next, bring one leg at a time towards your hands and repeat ( Fig. B).
- Split Squat Jumps
Start in a lunge position while keeping your back straight and back knee off the floor (fig. A). Jump in the air while switching your legs and bringing your hands straight up (fig. B). Land with opposite leg while keeping back straight and back knee off the floor. Repeat.
- T Push Ups
Start by positioning yourself at the bottom phase of a push up (Fig.A) Next, lift your body off the floor while elevating your arm straight up in the air(Fig.B). Return your body to starting position and repeat with other side.
- Knee Highs
Start by keeping one leg up and arms in a runner’s position. Next, alternate legs while moving your arms forward simultaneously. (Note: For quicker movement, try and keep the position of your landing foot on the ball of your foot.)
Making a commitment to improve your heart’s efficiency will drastically increase the odds of living a healthier and longer life. For those individuals who are not accustomed to exercise, please consult with your physician before beginning any exercise program.
Using the exercises presented above, you’ll be well on your way towards a strong and efficacious heart.
