AAlthough it can be easy to get stuck in a workout routine sometimes, one of the best things about exercise is the fact that there are so many different ways to work up a sweat. From running to climbing, rowing to lifting weights, the extensive Rolodex of ways to move your body allows enough variety of options to stave off boredom and find at least one type of activity you enjoy.
It is always interesting to hear what types of exercise routines health professionals follow. We spoke with lance la motteMD, FACC, who is not only a leading structural and interventional cardiologist, but, as we learned when we had the opportunity to speak with him about his favorite exercise for heart health, also owns a boxing club in Baton Rouge, Louisiana. .
For a busy schedule, efficiency is key
Almost everyone feels that they are busy, but Dr. LaMotte can take the cake. While balancing work for himself as a cardiologist and cardiac rehabilitation medical director at Baton Rouge General Medical Center, he also owns, helps manage and regularly exercises at TITLE Boxing Club.
Efficiency is key when your schedule is packed. “I personally enjoy high intensity interval training (HIIT) style workouts,” she shares. “These exercises pack an intense calorie burn into relatively short periods of time.” He points out that this is a great approach for those with busy schedules—it can increase both strength and endurance in a short amount of time.
related stories
To make sure you can fit in your daily heart-healthy exercise, always do it first thing in the morning. “I’m an early riser and my work days can be very long, so my habit is to work out before the day starts,” she says.
Keep workouts varied
Boxing is clearly Dr. LaMotte’s preferred activity, but he makes sure his structure and training style are varied throughout the week to work his body in different ways.
“Obviously I like to attend our heavy bag classes a couple of days a week, but I also enjoy the individual glove sessions, which are great for polishing skill and footwork,” he says. “I also enjoy the competitive nature of CrossFit, mainly to boost my personal performance, but also to see how I compare to my peers (and even those younger than me!).”
What boxing has to offer
What does a leading cardiologist see in boxing as a form of exercise? According to Dr. LaMotte, there’s a misconception that boxing is just about training your arms and upper body, when it’s really a full-body workout.
“The core is involved. The required footwork improves agility and lower body strength. It’s absolutely taxing on the arms and shoulders, and builds muscle and definition,” says Dr. LaMotte. That mix of challenges means you’re recruiting more muscle as you work out and burning more calories.
Dr. LaMotte loves that boxing provides both strength and cardio workout without having to run, ride a bike, or spend hours on a cardio machine. “In addition, there is intense stress relief and euphoria from hitting the bag or gloves,” he adds.
If you’ve never worn boxing gloves or thrown a single punch, don’t be intimidated. According to Dr. LaMotte, “The best part is that no experience is necessary. Even the novice gets a great workout from day one. Those with experience continue to reap these benefits and further refine the skills for even better training quality.”
Ready to throw some punches? Try this quick boxing workout designed for beginners:
Her exercise advice for heart health.
The types of exercises that will improve your health depend on your fitness level. “One has to consider the initial health status of the individual,” she says. “As an example, a highly competitive athlete who regularly swims and cycles and adds walking to his regimen would not see as much of an impact as someone who has been sedentary for years and starts a walking program.”
When it comes to the intensity level for cardio exercise, Dr. LaMotte recommends using the target heart rate based on your estimated maximum heart rate. “We typically use a simple formula (220 minus age) to calculate maximum heart rate and encourage people to strive for a 50 to 70 percent maximum heart rate for moderate-intensity exercise, and a heart rate maximum heart rate of 80 to 90 percent. [for vigorous exercise],” he explains. “These aren’t absolutes, and it’s important to take inventory of how you feel at any given heart rate.”
As for the meeting Minimum guidelines for physical activity for health.The American Heart Association recommends 150 minutes of moderate-intensity exercise per week (equivalent to 30 minutes of exercise five days per week), or 75 minutes of vigorous activity per week, along with at least two strength training sessions. strength for the whole body.
Find a workout you enjoy
More than anything, Dr. LaMotte says that the best kind of exercise for heart health is simply the kind you’ll do consistently. So what can you do if he hasn’t found his “boxing”, the type of exercise that he really likes? He suggests trying a wide variety of activities and training structures to see what works.
“Determine whether you thrive in a group setting, prefer to exercise with a friend, or by yourself,” he says. “Personal trainers are also an option. There are also a host of digital platforms available for those who prefer to stay at home or who travel frequently. The exercise regimen should align with the fitness goals.”
Once you’ve found a type of exercise you enjoy, make sure your approach is aligned with your current health and fitness status and your overall wellness goals. “Those with chronic medical conditions should have clearance from their health care provider, particularly with more intense exercise,” advises Dr. LaMotte.
Finally, he says to remember that fitness is a journey. “It often requires lifestyle adjustment, commitment and patience. Setting reasonable goals is key,” he shares. “A heart-healthy diet is also an important component: I remind my patients that they can’t ‘work out’ on a bad diet.”
Still, regular exercise of any kind can have a tremendous impact on physical and emotional well-being, he says. “Heart-healthy exercises can reduce the risk of heart attack, stroke, diabetes, dementia, sleep better, have better bone health and a better sense of general well-being. There is a lower risk of depression, anxiety and some types of cancer. Exercise can also improve cognition and memory.”
That sure sounds like a lot of great reasons to try your hand at boxing, take a Zumba class, or just take a walk around your neighborhood.
Oh hello! You sound like someone who loves free workouts, discounts on cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+our online community of wellness experts, and unlock your rewards instantly.
