Best Exercise for Heart Health on EM2WL?

FourIsCompany

I haven't been doing much aerobic activity at all since I started lifting, simply because I really don't like it. I take a few short walks and two fairly gentle pool classes per week. My plan was to add HIIT to my routine once I started cutting (next week or so). But from what I've been reading, that's more like extending my lifting program than adding an aerobic component.

I hate aerobic exercising, generally, so I'm wondering what to do for my heart health? I have read that I should take a few 45-minute walks per week and that would be enough. Is that true? I plan to continue my pool classes twice per week and would love to skip HIIT altogether and just walk more with the dogs.

Does that sound like it would be sufficient for my heart and stamina?

Thanks.

heybales

Correct about a properly done HIIT routine being the same effect as lifting, so if doing real lifting, don't waste time on it unless you have a cardio event you are training for.

For heart health, the recommendation of the ACSM isn't too hard to meet.

http://www.exrx.net/Aerobic/AerobicGoals.html

The Surgeon General has determined that lack of physical activity is detrimental to your health and recommends moderate activity: 150 calories per day or 1000 calories per week. The American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily. This level of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.

Other authorities suggest that the least amount of activity for optimal physical health is about 1500-2000 kcals a week of light and moderately intense activities. Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per week (Peterson & Bryant 1995).

conniedj

I add HIIT in after my upper body workout as part of my lower body workout. I can't squat heavy due to a sliding patellar tendon--so body weight, or dumb bell is where it's at for me! I do 3 x sets of 6 exercises--and change up the exercises every week to keep it fresh. I use a :30 sec GO/ :60 Rest ratio--takes 27 mins. I do this at least once a week, and more if I can't get outside to ride my bike, or if I get bored with zumba or RIPPED classes.

Let me know if you would like some help putting together a HIIT that will work for you!

heybales

I missed the pool action 2x weekly, that's your increased level, walking dogs or you fast is rest of it.

That's all you need for heart health. And actually aiding recovery for lifting.

FourIsCompany

I missed the pool action 2x weekly, that's your increased level, walking dogs or you fast is rest of it.

That's all you need for heart health. And actually aiding recovery for lifting.

Great. I was hoping for that. I'm always moving faster than the other people in the pool because I want to make it worth while. And I generally swim for a while after the class is over.

Thanks for the input. It's invaluable. You, too, Connie. You're a rock star and I love seeing your progress!