June is Men’s Health Month, and while every month should be a focus for health, it’s as good a time as any to consider one of the biggest health challenges men face – and how certain kinds of fitness programs can really help. We’re talking about cardiovascular disease – the number one health risk for men of any age. That might seem like a scary subject, but the good news is that with regular cardio exercise and a healthy, sustained diet, anyone can put themselves in a good position for better heart health. Here’s how:
Cardio isn’t just about dropping pounds
Many of us think of cardio exercises and classes as just a high intensity way to sweat off the calories and manage weight (as well as get an incredible endorphin rush). But the health benefits of regular cardio workouts that get the blood pumping and your heart rate up go way beyond that. Cardio – or aerobic – exercise taxes and tones large muscle groups to increase your heart rate which in turn strengthens blood vessels and the heart, improves the flow of oxygen around the body, lowers blood pressure and cholesterol and has been found to help reduce the risk of some forms of cancer, heart diseases and diabetes.
Choosing the best cardio for heart health
This is easy. There isn’t a right or wrong type of cardio. Stationary bike, treadmill and elliptical workouts, rowing machine or HIIT classes in your cub or streamed at home – they’re all good. What is important is the frequency of aerobic exercise and the importance of also building in recovery time, stretching and proper hydration. For best results plan on 30 minutes of cardio five times a week with all sessions being of moderate intensity and at least 25 minutes of vigorous activity three times a week. If you’re looking to improve fitness and performance as well as staying healthy, you should increase intense sessions to 45-60 minutes and aim for 90 percent of maximum heart rate. The more intense your sessions, the more rest and recuperation time will be needed for recovery.
Keep it varied to stay on track
Varying your cardio workouts, experts say, is critical not just for the maximum benefits of cross training different muscle groups, but for staying interested, motivated and invested in your workouts and health goals. Doing the same HIIT class at the club day after day, week after week, even when you love your instructor wears thin very quickly. For true, sustainable variety for the long term, plan a mix of in-club, in-class and out of club workouts, classes, and cardio training exercises. Try a high-intensity instructor-led kickboxing class one day at the club for heart-pumping, calorie busting and heart-healthy benefits; then follow up with a longer outdoor run (or treadmill if the weather is unpredictable) the next to stretch out your muscles. Mix in a stationary bike class in your club’s on-demand studio to get a cardio workout but cross train a different muscle group, strengthening glutes, calves and quads. Then mix and repeat. Other highly specialized cardio disciplines like barre focus on putting multiple muscle groups under stress for optimal conditioning and toning while giving an overall intense cardio experience. If you’re not ready to try that in your club, stream a session at home to become more familiar with technique before you go public.
When it comes to creating variety there’s no right or wrong approach. The most important thing when it comes to reaping the full health benefits and conditioning that cardio provides is consistency. If you can’t score a spot in a popular class (clubs are getting busier), don’t miss your session. Fire up your club’s streaming platform at home and keep going, or make full use of their portfolio of classes, cardio workouts and stretches to try all kinds of new classes and activities that can introduce you to even more variety and keep you on track for the long run.
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