Your Go-To 40 Minute Heart Healthy Cardio Workout

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February is Heart Health Month, and at Dallas Iron Fitness, we’re all about promoting heart health among you, our dear readers and clients.

The facts are nuts:

  • Heart disease is America’s Enemy Number 1: according to the American Heart Association, about 2,300 Americans die of cardiovascular disease each day, an average of 1 death every 38 seconds

What?!

Not today, heart disease. Let’s resolve to treat our bodies—and our hearts—better by prioritizing the exercise it needs to stay heart healthy.

So how much exercise is enough?

The AHA recommends:

  • At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes OR

  • At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity AND

  • Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

This 40 minute heart healthy workout will help you meet those AHA-recommended heart-healthy aerobic activity guidelines. Pack up your bags, because we’re headed to the gym for this one. Or, if you own a treadmill and medicine ball, you can do it from home.

WARM UP:

20 MINUTE TREADMILL

Begin with a warm-up: set your treadmill to a 15% include at 3.2 speed. Walk/jog for 20 minutes to get your heart rate up and your blood flowing.

5 ROUNDS OF THE FOLLOWING:

2 MINUTE TREADMILL RUN

Now let’s get your heart rate really going. Set your incline to 1% and run for 2 minutes.

20 MEDICINE BALL SIT-UPS

Immediately after running for 2 minutes, do 20 medicine ball sit-ups. Or if your gym doesn’t have a medicine ball to use, you can opt for traditional sit-ups.

Once you complete these 20 sit-ups, it’s back to the treadmill to repeat this 2 minute run + sit-up cycle 4 more times!

COOL DOWN:

3-5 MINUTE TREADMILL

Don’t forget to cool down—your heart needs a chance to settle back to a normal heart rate. Walk on the treadmill for 3 - 5 minutes at a low-key pace.

YOU DID IT!

The better you take care of your heart, the better it can take care of you!

>> Bring heart healthy habits to the kitchen: check out these 4 Heart Healthy Dinner Recipes!

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In addition to weekly aerobic activity, the AHA recommends “moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.” We gotchoo, folks.

With Dallas Iron Fitness’ online and in-person training services, we can help you reach these AHA-recommended exercise guidelines for a healthy heart and body. 2018 is YOUR YEAR to get serious about your health!

LOCAL TO DALLAS?

Get your heart rate up at one of our Dallas Sweat Club classes! Sign up for a class below.

WHEN:

  • Every Saturday, 9 - 10 AM
  • Every Tuesday, 6:30 - 7:30 PM

WHERE:

Harvest Lofts
1011 S Pearl Expressway
Dallas, TX 75201