Welcome to Start Today.sign us up Free Start TODAY Newsletter Daily workouts and inspiration sent to your inbox. next, Start a Facebook Group Today For tips and motivation, you can follow your plan, connect with others, and get real-time advice from trainer Stephanie Mansour!
February is National Heart Month, which puts the spotlight on heart disease, the leading cause of death in the United States. This is a reminder that we all look to our own cardiovascular health. Heart disease is largely preventable, so it’s important to develop heart-healthy habits that can reduce your risk.
Of course, you can’t know how your lifestyle affects your cardiovascular health without taking fitness into account. When you think of exercise that’s good for your heart, you might think of aerobic exercise. This is for good reason, since aerobic exercise is meant to get your heart rate up. Therefore, you train that very important muscle.
While it’s true that aerobic exercise is important for heart health, strength training is an important component of any fitness routine to maintain heart health and is often overlooked. A recent study found that lifting weights even once a week lowered his risk of heart attack and stroke. In fact, the American Heart Association recommends strength training at least twice a week.
RELATED: New week, new healthy recipe ideas!
Studies have shown that a combination of aerobic and strength training is more effective than aerobic exercise alone in increasing strength, lean body mass, and cardiorespiratory fitness. Strength training improves blood flow and circulation in the body, which can help improve cardiovascular disease risk factors such as high blood pressure and high cholesterol. helps you burn more calories, making it easier to maintain a healthy weight.
28 day walking and strength training plan
>> Download and print the plan!
That’s why this month’s workout plan focuses on heart-healthy strength-training exercises for all fitness levels. For the next 28 days, do strength training 3-4 times a week, and walk (or another cardio exercise of your choice) on low-strength days. Aim for 20-30 minutes of your favorite cardio activity, such as walking outdoors, on the treadmill, biking, or swimming.
The first two weeks focus on learning form, with separate upper and lower body circuits. Halfway through the month, she builds up intensity by combining these movements into her one circuit of complex exercises.
upper body workout
Upper body exercises are designed to strengthen your chest, back, arms and shoulders while opening up your upper body. To perform these exercises, you will need a set of 5-pound dumbbells. If you want to perform these exercises at a very beginner level, simply choose lighter weights – 2 or 3 pounds will do the trick. Each exercise he repeats 10 times for a total of 3 rounds.
one arm overhead press
Stand with your feet hip-width apart and hold a dumbbell in your right hand. With your elbows at a 90-degree angle to him, raise your arms to the goal position of his posts. Push the weight from overhead toward the center so that you can see the weight in your peripheral vision. Lower the weight and return it to the goalpost position. Repeat 10 times, then switch sides.
hammer curl
Place your arms at your sides and hold one weight in each hand. Rotate the weights so that your palms are facing your body. Then curl the weight toward your shoulder as if you were trying to slam the end of the dumbbell against your shoulder. As you do this move, keep your elbows drawn in toward your body before lowering the weight to your side. Repeat 10 times.
hug the tree
Hold a weight in each hand and extend your arms straight out to the sides. Rotate the weight so that it is vertical with your arms parallel to the floor and your palms facing forward. Relax your shoulders and tighten your abs, then bring the weights in front of you like you’re hugging a tree. Bring the weights together in the middle and keep your elbows slightly bent to keep them nearly straight. Return your arms to the starting position. Repeat 10 times.
W-press
Lift one weight with each hand. Bend your elbows to lift the weight up into the air and form a “W” with your arms. Elbows bend outward from the ribs and the forearms are angled. Press the weights up and down to fully extend your arms diagonally from your body in a “Y” shape. Return the weights to the starting position. Repeat 10 times.
V-lift
Lower the weight on your thighs. keep them vertical. Raise your arms diagonally so that they are shoulder-width apart. Lower the weight. Repeat 10 times.
lower body workout
Lower body exercises target your body’s biggest muscles, including your glutes, quads, and hamstrings. By strengthening your foundation, you can build muscle, burn fat, boost your metabolism and keep your heart healthy! We have modified each exercise for beginners. It works the same muscles, but puts less pressure and impact on the joints. Each exercise he repeats 10 times for a total of 3 rounds.
backward lunge
Spread your feet hip-width apart and step your right foot back to lunge. Bend your back knee and bring it almost to the ground. Bend your left knee and don’t let it go past your ankle. Push your left heel down and bring your right foot back to center. Repeat 10 times, then switch sides.
Fixed: Leg lift backwards
Stand with your feet hip-width apart and reach your right foot a few feet behind you. Keep your legs straight and your hamstrings and glutes engaged as you lift your legs off the floor. Lower your legs. Repeat 10 times, then switch sides.
side lunge
Start standing with your feet hip-width apart and your back straight. Step your right foot to the right and bend your right knee. Lower your right hip and sit back as if you were sitting in a chair. Keep your left leg straight and draw in your abs. Then press your right heel down to return to the starting position. Repeat 10 times, then switch sides.
Modification: Side leg lift
Stand with your feet hip-width apart and straight legs extend your right leg to the right, toes pointing. Raise your legs to hip height (if possible) and slowly lower them down. Repeat 10 times, then switch sides.
forward lunge
Step your right foot forward and bend your right knee so it is over your ankle. Bend your left leg so that your knee reaches the floor. Push your right heel down and push it back to the starting position. Repeat 10 times, then switch sides.
Fix: Forward Leg Lift
Stand with your feet hip-width apart, your right foot forward, and your right quadriceps engaged. Then lift your front leg, raising your leg to hip height if possible. Lower your leg and repeat 10 times. Then switch sides.
goddess pose
Stand with your feet wider than shoulder width and your toes pointing slightly out. Raise your arms to the goal post position. Bend your knees toward the side of the room, lower your body toward the ground, and keep your back straight. Tighten your core and push your pelvis down. Finally, lower until your thighs are parallel to the floor. Then push your heels down and stand up. Repeat 10 times.
Modification: Mini Goddess Pose
Do Goddess Pose, but bend your knees only halfway.
Warrior II
Start in a wide stance with your feet facing forward and your arms straight out to your sides. Rotate your right leg and knee to face the right side of the room. Turn your left foot slightly diagonally toward your right foot. Bend your right knee and trace the second toe of your right foot and look over your right toes. Keep your left leg straight. Make sure your torso is centered on your hips. Relax your shoulders and bend your knees so that your right thigh is parallel to the floor. See if you need to scoot your right foot forward to keep your right knee above your right ankle. Hold your breath, then press your right leg straight. Repeat 10 times, then switch sides.
Fix: Modified Warrior II
Perform Warrior II, but keep your stance short and don’t bend your knees too deeply.
Upper body + lower body combo workout
In week 3, start combining upper and lower body to increase the intensity and efficiency of your workout.
One-arm overhead press with back lunge
Hold the weight in your left hand at the goal post. Pull his left leg back to lunge backward and push his left arm up to perform his overhead press. Repeat this 10 times, then switch sides.
Hammer curl with side lunge
Hold one weight in each hand as you step to the right for a side lunge. Push your feet back down to center and perform a hammer-he curl. Repeat 10 times, then switch sides.
Embrace a tree with a forward lunge
Holding a weight at shoulder height and bending your elbow slightly, step your right foot forward and lunge forward. Press down on your right heel as you return to center while performing the Hug-a-Tree exercise. Repeat 10 times, then switch sides.
W in goddess pose
Hold the weights in the initial “W” position and spread your legs into goddess pose. Have her sit down, bend her knees, and extend her arms toward the sky in a “Y” position. Press down on her heels to stand up and bring her arms back to the starting position. Repeat 10 times.
V with Warrior II
As you enter Warrior II, keep the weight on your thighs. Perform the V-lift arm exercise while straightening the front leg of Warrior II. Repeat 10 times, then switch sides.
Read the Start TODAY success story
This article originally appeared on TODAY.com.
