Boxing is a cardiologist’s favorite exercise for heart health

aAlthough it can sometimes be easy to get caught up in an exercise rut, one of the best things about exercise is the fact that there are so many different ways you can work out. From jogging to hiking and rowing to weightlifting, Rolodex’s wide range of ways to move your body allows enough variety in options to prevent boredom and find at least one type of activity you enjoy.

It is always interesting to know what types of exercises health professionals follow. We talked to Lance LamottD., 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 — is also the owner of a boxing club in Baton Rouge, Louisiana.

For a busy schedule, efficiency is key

Almost everyone feels busy, but Dr. Lamott might just take the cake. While balancing his job as a cardiologist and medical director for cardiac rehabilitation at Baton Rouge General Medical Center, he also owns and assists in the management and regularly works at Boxing club title.

Efficiency is key when your schedule is full. “I personally enjoy HIIT,” he shares. “These exercises pack an intense calorie burn in relatively short periods of time.” He points out that this is a great approach for those with very busy schedules — you can boost strength and stamina in a short amount of time.

To make sure he can perform the daily exercises for a healthy heart, he always does it first thing in the morning. “I am an early bird and my work days can be very long, so my habit is to exercise before my day even begins,” he says.

Variety maintain exercises

Boxing is clearly Dr. Lamott’s activity, but he makes sure that the actual workout structure and technique remains varied throughout the week in order to work out his body in different ways.

“Obviously I like to take heavy bag classes a few days a week, but I also enjoy the one-on-one glove sessions, which are great for hone skills and footwork,” he says. “I also enjoy the competitive nature of CrossFit, primarily to enhance 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 cardiologist see in boxing as a form of exercise? According to Dr. Lamott, there is a common misconception that boxing is about arm/upper body training, when in reality, it is a full-body exercise.

“It engages the core. The movement of the feet that is required enhances agility and decreases body strength. It requires a lot of arms and shoulders, and builds muscle and definition,” says Dr. Lamott. This combination of challenges means that you recruit more muscle during your workout and burn more calories.

Dr. Lamott likes that boxing provides strength and Cardio Workout Without having to run, bike or spend hours on the cardio machine. “Plus, there’s extreme stress relief and euphoria when hitting the bag or glove,” he adds.

If you’ve never worn boxing gloves or received a single punch, fear not. According to Dr. Lamott, “The best thing is that no experience is necessary. Even a novice gets a great workout starting from day one. Those with experience continue to reap these benefits and further hone the skills for better quality of exercise.”

Are you ready to throw some punches? Try this quick boxing workout designed for beginners:

Heart-healthy exercise advice

The types of exercises that will improve your health depend on your level of fitness. “One has to take into account the basic state of health of the individual,” he says. “For example, a highly competitive athlete who swims and cycles regularly and adds walking to his or her regimen will 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 of your cardio workout, Dr. Lamott recommends using a target heart rate based on your estimated maximum heart rate. “We typically use a simple equation (220 minus age) to calculate the maximum heart rate and encourage people to aim for a maximum heart rate of 50 to 70 percent for moderate intensity exercise, and a maximum heart rate of 80 to 90 percent [for vigorous exercise],” he explains. “This is not absolute, and it is important to take an inventory of how you feel at any heart rate.”

As for the meeting? Minimum Physical Activity Guidelines for Healththe American Heart Association calls for 150 minutes of moderate-intensity exercise per week (equivalent to 30 minutes of exercise five days a week), or 75 minutes of vigorous activity per week, along with at least two total-body strength exercises.

Find a workout you enjoy

More than anything, Dr. Lamott says, the best type of exercise for a healthy heart is simply the kind you do consistently. So what can you do if you can’t find your “boxing” – the type of exercise you actually love? He suggests sampling a variety of activities and exercise structures to see what clicks.

“Determine if you thrive in a group environment, prefer working out with a friend, or on your own,” he says. “Personal trainers are also an option. There are also a large number of digital platforms available for those who prefer to stay at home or those who travel frequently. Your exercise regimen should align with your fitness goals.”

After you’ve found a type of exercise you enjoy, make sure your approach is aligned with your current health, fitness, and general wellness goals. “Those with chronic medical conditions should get clearance from their healthcare provider, especially with more intense exercise,” advises Dr. Lamott.

Finally, he says to remember that fitness is a journey. It often takes a lifestyle modification, commitment, and patience. Setting reasonable goals is key,” a heart-healthy diet is also an important component: I remind my patients that they can’t ‘not exercise’ a bad diet!

However, regular exercise of any kind can have an enormous impact on physical and emotional health, he says. “Heart-healthy exercise can reduce the risk of heart attack, stroke, diabetes, dementia, better sleep, 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 improve, too. Perception and memory. “

This sure sounds like a bunch of great reasons to try your hand at boxing, attend a Zumba class, or just go for a walk around your neighborhood.

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