Perform vigorously cardio for 20 minutes a day, three days a week. According to ACSM, a vigorous intensity is at 70%-89% of your maximum heart rate, which is an aggressive pace where you can only get a few words out at a time.
Strength training guidelines: Do 8-10 strength-training exercises with 8-12 repetitions of each exercise twice a week.
In order to make it easy to get your heart healthier, we've created sample workout plans for three different fitness levels. After 3-4 months at one level, jump up to the next level to continue challenging yourself and improving your fitness and cardiovascular fitness. Before you start, read these safety guidelines and get clearance to exercise from your doctor.
Heart-Healthy Workout Plan for Beginners
Cardio: Choose two cardio activities that you love to do, such as dancing, basketball, swimming, biking or walking. Alternate those activities five times a week for 30 minutes per session (moderate intensity). The most important thing is to pick something you like to do so that exercise is enjoyable.
Strength: Use SparkPeople's Workout Generator and choose beginner, full-body workout that takes about 30 minutes to complete. Follow the plan two days per week, with a least one day of rest between strength-training sessions.
Putting it All Together: How do you put 5 days of cardio and 2 days of strength training together into one easy plan? Here's an example of how your workout plan may look.
Monday: Brisk walk for 30 minutes (moderate cardio session #1)Heart-Smart Workout Plan for Intermediate Exercisers
If you've been working out regularly for at least 6 months (at least 30 minutes a session most days of the week), you can begin to include some higher-intensity workouts to better your heart health. As a bonus, the harder you work out, the less time you'll need to spend exercising to achieving the same heart-healthy benefits.
Cardio Plan: Instead of doing five moderate-intensity sessions a week, aim for three 30- to 45-minute of workouts at a moderate-intensity, and one 20-minute workout at a high-intensity.