AWhile it can sometimes be easy to get stuck in a workout, one of the best things about exercise is that there are many ways you can get sweaty. From running to hiking, from rowing to weightlifting, the wide range of ways to move your body allows a wide variety of choices to prevent monotony and find at least one type of activity you enjoy.
It is always interesting to hear what kind of workout routine health professionals follow. We spoke with Lance LaMotte, MD, FACC, who is not only a leading structural and interventional cardiologist, but – as we learned when we had the opportunity to talk to him about his favorite exercise for heart health – he also owns a boxing club. Baton Rouge, Louisiana.
For a packed schedule, skills are important
Almost everyone thinks they are busy, but Dr. Lamot can take the cake. While balancing his career as a cardiologist and medical director of cardiac rehabilitation at Baton Rouge General Medical Center, he owns, manages and works regularly at the TITLE Boxing Club.
Effectiveness is key when your schedule is jam-packed. “I personally enjoy high-intensity interval training (HIIT) style workouts,” he shares. “These exercises burn intense calories in a relatively short time.” He mentions that for those who have a very busy schedule, this is a great method – you can increase both strength and endurance in a short period of time.
To ensure that he is able to fit in his daily exercise for the health of the heart, he always does the first thing in the morning. “I’m a beginner bird and my work days can be very long, so my habit is to exercise before my day starts,” he says.
Keep a variety of workouts
Boxing is obviously Dr. LaMotte’s go-to activity, but he makes sure that the structure and style of his actual workout for his body to work in different ways still varies throughout the week.
“I obviously like to go to our heavy-bag classes two days a week, but I also enjoy one-on-one meet sessions, which are great for polishing skills and footwork,” he says. “I also enjoy the competitive nature of CrossFit, primarily to push my personal performance, but also to see how I compare to my peers (and even younger than me!).”
What boxing offers
What does a top cardiologist see boxing as a form of exercise? According to Dr. Lamot, there is a common misconception that boxing is just arm / upper body training, when in reality, it is a total body workout.
“It simply came to our notice then. Necessary footwork increases agility and lower body strength. It absolutely demands arms and shoulders, and builds muscle and definition, ”said Dr. Lamot. This combination of challenges means that as you exercise you are building more muscle and burning more calories.
Dr. LaMotte prefers that boxing provides both a strong and cardio workout without running, cycling or spending hours on a cardio machine. “There is relief and exacerbation of intense stress when hitting extra, bags or mittens,” he added.
Don’t be afraid if you have never worn boxing gloves or a single punch. According to Dr. Lamot, “The best thing is that no experience is required. Even newborns do great workouts from day one. Those who have experience continue to refine their skills to take advantage of these benefits and for better workout quality. “
Ready to throw some punches? Try this quick boxing workout designed for beginners:
Her advice on exercise for heart health
The type of workouts that will improve your health depends on your fitness level. “A person’s baseline health status needs to be considered,” he says. “For example, a highly competitive athlete who regularly swims and rides a bike that adds walking to his or her rules will not see as much impact as a person who sits for years to start a walking program.”
When it comes to cardio exercise intensity levels, Dr. LaMotte recommends using the target heart rate based on your estimated maximum heart rate. “We generally use a simple formula (220 minus age) to calculate the maximum heart rate and encourage people to try 50 to 70 percent maximum heart rate for moderate-intensity exercise and 80 to 90 percent maximum heart rate.” [for vigorous exercise]”These aren’t perfect, and it’s important to list how you feel at any heart rate,” he explains.
To meet the guidelines for minimal physical activity for health, the American Heart Association recommends 150 minutes of moderate-intensity exercise per week (equivalent to 30 minutes of exercise 5 days per week), or 75 minutes of vigorous activity per week. At least two total body strength training workouts.
Find a workout that you enjoy
More than anything, Dr. Lamot says the best type of exercise for heart health is the type of exercise you do consistently. So what can you do if you can’t find your “boxing” ধরনের the kind of exercise you actually like? He suggests sampling a variety of activities and workout structures to see what clicks through.
“Determine whether you improve in a group environment, preferring to practice with friends or alone,” he says. “Personal trainers are also an option. There are plenty of digital platforms available for those who like to stay at home or who travel frequently. The workout routine should be aligned with the fitness goals. “
Once you find an exercise that you enjoy, make sure your procedure is consistent with your current health and fitness status and overall wellness goals. “Those with chronic medical conditions should have healthcare provider clearance, especially with more intense exercise,” Dr. Lamot advises.
Lastly, he said, fitness is a journey to remember. “It often takes a lot of lifestyle adjustment, commitment and patience. The key is to set reasonable goals, “he said. “A heart-healthy diet is also an important ingredient: I remind my patients that they can’t ‘exercise’ a bad diet!”
Yet, regular exercise of any kind can have a tremendous effect on both physical and mental well-being, he says. “Heart-healthy exercise can reduce the risk of heart attack, stroke, diabetes, dementia, better sleep, better bone health and a better overall feeling. Depression, anxiety and some types of cancer have a lower risk. Exercise can also improve knowledge and memory. “
This is definitely one of the great reasons to try your hand at boxing, take zumba classes or go for a walk around your neighborhood.
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