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Heart-Smart Workout
By Karen Asp
Fight off cardiovascular disease with our smart way to warm up your heart.
You'll reduce tension, build strength—and feel great
With cardiovascular disease still holding strong as the number one cause of death in the United States (and with women more prone to death from it than men), now's the time to make a heart-smart workout part of your routine. As Dr. Dean Ornish, founder and president of the Preventive Medicine Research Institute in Sausalito, California, notes, the fate and health of this vital organ is almost entirely in our hands. "Nearly everybody—95 percent or more—can prevent and reverse heart disease through changes in diet and exercise," he says.
Get Fit
No heart-healthy regimen would be complete without a cardio component. How much cardio you do, though, depends on your goal, says Robyn Stuhr, M.A., exercise physiologist and executive vice president of the American Council on Exercise. It doesn’t take Iron Man training to improve your health and lower your blood pressure—just 30 minutes of moderate-intensity exercise most days, according to the American Heart Association. If this seems daunting, split it into two 15-minute sessions or three 10-minute sessions throughout the day. “Though ideally you want to do more rather than less cardio,” says Stuhr, “even minimal amounts of activity can make a difference.” Stick to our basic plan, or “ramp up” for greater weight loss and even more protection against heart-related problems.
Monday
To Start: Walk 15 minutes in the morning and 15 minutes after work or in
the evening.
Ramp Up: Do 2 to 4 intervals of 15 jumping jacks after each walk.
Tuesday
To Start: Do 5 sets of jumping rope, each for 30 to 60 seconds, walking
around in between to catch your breath. (Gradually increase the length of time
you jump rope as you get stronger.) Follow with a brisk 10- to 20-minute
walk.
Ramp Up: Do 5 to 7 push-ups (on your knees is fine) before each set of
jumping rope. If you want to make jumping rope easier on your knees, try moving
forward as you do it.
Wednesday
To Start: Take a 20- to 30-minute walk with a friend at lunchtime or in the
afternoon. Go even if you feel like you’re dragging and just maintain a
moderate pace.
Ramp Up: Turn on the music after dinner and dance for 20 minutes
straight.
Thursday
To Start: Do 3 to 5 jump rope intervals, followed by a brisk 20-minute
walk.
Ramp Up: Jog for 10 minutes. You can break it up into two 5-minute
spurts, or intervals of 1 to 2 minutes each as you walk.
Friday
To Start: Do 20 to 30 minutes on the stationary bike or elliptical machine.
Even better: Take your bike outside for a spin.
Ramp Up: Try circuit training: Do basic weight lifting with 2- or
3-pound weights (whichever feels challenging after 15 reps) and jog or do more
aerobic movement between sets.
Saturday
To Start: Get your errands done on foot today, making sure the total travel
time adds up to at least 30 minutes.
Ramp Up: Complete a serious winter chore today: shovel snow, clean out
the gutters, declutter the garage, or reorganize the basement.
Sunday
To Start: Go for a 45- to 60-minute walk.
Ramp Up: Intersperse high-speed intervals with your regular pace. Walk
one block fast, then two blocks at a “recovery pace.” If you’re on a treadmill
(and don’t like to jog), intensify your walk by increasing the incline for a
few minutes.
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What’s the number one killer of women? Heart Disease. A campaign is under way to teach women that heart disease isn’t just for men.
