Incorporate some cardio training to get your heart pumping!

February has been the month to focus on heart health ever since 1964 when President Lyndon B. Johnson designated the first American Heart Health month.

With heart disease being the leading cause of death for both men and women in the United States, it’s time to show this topic even more love. The good news is that preventative measures can be taken to stave off the “silent killer.” Steps such as making heart-healthy choices, knowing your family health history, being familiar with the risk factors for heart disease, and having regular check-ups/ conversations with your physician are all critical aspects in achieving heart health.

Heart Disease and Weight

According to The Heart Foundation, even when people who are overweight have no other risk factors, they are more likely to develop heart disease. Excess weight can cause strain on the heart and can affect blood pressure, cholesterol and levels of other blood fats – including triglycerides.

As reported in the article “Risks of a Midlife Weight Gain”, researchers have found that for every 11 pounds gained, the risk for chronic diseases and other health problems increase dramatically.  An extra 11 pounds increases the risk of high blood pressure and hypertension by 14 percent, and the risk of heart disease or stroke by 8 percent. This is valuable information, given that 66% of Americans over age 20 are considered obese.

Heart Health FAQS (from The Heart Foundation)

  • Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States, killing nearly 787,000 people alone in 2011.
  • Cardiovascular diseases claim more lives than all forms of cancer combined.
  • Heart disease can occur at any age. However, four out of five people who die from coronary heart disease are aged 65 or older. The risk of stroke doubles with each decade after the age of 55. Presence of heart disease in a parent or sibling, especially at a young age, increases your risk of developing heart disease.

What can you do?

Choose a Heart-Healthy Lifestyle.


Walking or doing other moderate activities can contribute to a decreased risk of coronary heart disease.  Physical activity can control weight, cholesterol levels, diabetes and, in some cases, can even help lower blood pressure. The frequency of moderate exercise suggested is at least 30 minutes, five days a week, or more vigorous workouts lasting at least 20 minutes three times a week.

Eat Well

Choosing heart-healthy eating habits can also help stave off the development of heart disease. Talk with your doctor, or certified nutritionist to help create an eating plan to keep your heart pumping strong.

Raise Awareness

Wear red on National Wear Red Day on Friday, February 2nd to increase awareness of heart disease.  In fact, the American Heart Association is sponsoring a movement in 2018 called #GoRedGetFit, to help motivate and empower others toward heart health.

Show your heart the love it deserves!

Cardio Blast Tabata.

REPEAT 10 times for a 20 minute HIIT workout! Add more exercises to this format for more variety.
  1. X-Jumps
  2. Skaters
  3. Floor Sprints
  4. High Knee with Medicine Ball

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