In a special segment on Good Morning Delmarva, Rusty Best, a manager at Planet Fitness, revealed an accessible and effective heart-healthy routine designed for everyone, regardless of their fitness level. With February being Heart Health Month, Best emphasized the importance of incorporating regular physical activity into daily life to maintain a strong and healthy cardiovascular system.
Understanding the Importance of Heart Health
Before diving into the routine, Best highlighted some key facts about heart health. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Regular exercise offers a multitude of benefits beyond just a stronger heart, including:
- Improved blood pressure
- Better glucose levels
- Increased energy levels
- Reduced risk of chronic diseases
Best stressed that starting small and gradually increasing the intensity and duration of workouts is crucial, especially for those new to exercise or returning after a break.
Rusty Best’s Heart-Healthy Routine
Best’s routine focuses on simplicity and accessibility, utilizing exercises that can be easily modified to suit individual needs and abilities. The routine includes a mix of cardio, strength training, and flexibility exercises, providing a well-rounded approach to heart health.
Warm-Up (5-10 minutes)
A proper warm-up is essential to prepare the body for exercise and reduce the risk of injury. Best recommended the following:
- Arm circles: Gently rotate your arms forward and backward to loosen up the shoulder muscles.
- Leg swings: Swing each leg forward and backward, and then side to side, to improve hip mobility.
- Torso twists: Stand with your feet shoulder-width apart and gently twist your torso from side to side, keeping your core engaged.
- Light cardio: Marching in place or walking on a treadmill at a slow pace.
Cardio Exercises (20-30 minutes)
Cardiovascular exercise is the cornerstone of a heart-healthy routine. It elevates your heart rate and improves the efficiency of your cardiovascular system. Best suggested the following cardio exercises:
- Walking: A simple and accessible exercise that can be done anywhere. Aim for a brisk pace that elevates your heart rate.
- Jogging: A step up from walking, jogging provides a more intense cardiovascular workout.
- Cycling: Whether on a stationary bike or outdoors, cycling is a great low-impact cardio option.
- Elliptical: This machine provides a full-body workout with minimal impact on the joints.
- Swimming: Another excellent low-impact option that works multiple muscle groups.
Best emphasized the importance of finding a cardio activity that you enjoy to make it easier to stick to your routine. He also advised varying your cardio workouts to prevent boredom and challenge your body in different ways.
Strength Training (15-20 minutes)
While cardio often takes center stage in heart health discussions, strength training is equally important. It helps build muscle mass, which increases your metabolism and improves your overall fitness level. Best demonstrated several simple strength training exercises that can be done at home or in the gym:
- Squats: A foundational exercise that works the quads, glutes, and hamstrings. Stand with your feet shoulder-width apart and lower your hips as if sitting in a chair.
- Push-ups: A classic exercise that targets the chest, shoulders, and triceps. Modify by performing them against a wall or on your knees if needed.
- Lunges: A great exercise for strengthening the legs and glutes. Step forward with one leg and lower your body until both knees are bent at 90 degrees.
- Dumbbell rows: Works the back and biceps. Bend over at the waist, keeping your back straight, and pull the dumbbells towards your chest.
- Plank: An isometric exercise that strengthens the core. Hold a push-up position with your forearms on the ground, keeping your body in a straight line.
Best recommended starting with light weights or using your body weight for resistance. He also stressed the importance of proper form to prevent injuries.
Cool-Down and Stretching (5-10 minutes)
A cool-down helps your body gradually return to its resting state after exercise. Best suggested the following:
Light cardio: Walking at a slow pace for a few minutes.
Stretching: Hold each stretch for 20-30 seconds, focusing on the major muscle groups worked during the routine. Some examples include:
- Hamstring stretch: Sit on the floor with your legs extended and reach for your toes.
- Quadriceps stretch: Stand and grab your foot, pulling it towards your glutes.
- Calf stretch: Lean against a wall with one leg extended behind you, keeping your heel on the ground.
- Shoulder stretch: Reach one arm across your body and gently pull it towards you with your other arm.
- Triceps stretch: Reach one arm overhead and bend it at the elbow, then gently pull your elbow towards your head with your other arm.
Tips for Success
Best offered the following tips to help viewers successfully incorporate the heart-healthy routine into their lives:
- Start Slowly: Don’t try to do too much too soon. Gradually increase the intensity and duration of your workouts as you get fitter.
- Be Consistent: Aim to exercise most days of the week for optimal results. Even short bursts of activity are better than nothing.
- Find an Activity You Enjoy: This will make it easier to stick to your routine.
- Set Realistic Goals: Don’t get discouraged if you don’t see results immediately. Be patient and persistent, and you will eventually reach your goals.
- Listen to Your Body: Pay attention to any pain or discomfort and stop if you need to.
- Stay Hydrated: Drink plenty of water before, during, and after your workouts.
- Fuel Your Body: Eat a healthy diet that supports your exercise routine.
- Find a Workout Buddy: Working out with a friend can provide motivation and accountability.
- Make it a Habit: Schedule your workouts into your calendar and treat them like any other important appointment.
- Celebrate Your Successes: Acknowledge your progress and reward yourself for reaching your goals.
Planet Fitness’s Commitment to Heart Health
Best also highlighted Planet Fitness’s commitment to promoting heart health through various initiatives. Throughout February, Planet Fitness offers a special promotion where new members can join for just $1 down and $15 a month. Planet Fitness also provides resources and support to help members of all fitness levels achieve their heart health goals. Teddy Savage, National Lead Trainer at Planet Fitness, provides heart-pumping workout tips, such as:
- High Intensity Interval Training (HIIT): Short bursts of intense exercises like lunges, squat jumps, or burpees to elevate the heart rate.
- Mobility and Joint Health: Exercises like hip openers and bear crawls to improve blood flow and joint flexibility.
- Partner Power Workouts: Exercising with a friend for motivation and fun, such as medicine ball tosses or partner leg pushdowns.
- Mindfulness and Mental Strength: Yoga-inspired poses like warrior and triangle pose for relaxation and flexibility.
He noted that Planet Fitness offers a welcoming and non-intimidating environment for people of all fitness levels, making it an ideal place to start or continue your heart health journey.
Conclusion
Rusty Best’s appearance on Good Morning Delmarva provided viewers with a practical and accessible guide to improving their heart health. By incorporating regular physical activity into their daily lives, individuals can significantly reduce their risk of heart disease and improve their overall well-being. With simple exercises, helpful tips, and the support of resources like Planet Fitness, achieving a stronger and healthier heart is within everyone’s reach.
