Given that heart disease is the leading cause of death for men and women in the United States, it is crucial to recognize February as American Heart Month. In fact, one out of every four people die of heart disease, according to the CDC. Luckily, heart disease is also one of the most preventable causes of death. Lifestyle choices, such as healthy eating and regular exercise, can combat the deadly disease.
The heart, just like your biceps or triceps, must be worked in order to stay strong and pump efficiently. Vigorous activity increases your heart rate and oxygen consumption. Thus, burning calories, increasing weight loss and strengthening and toning muscles – including the heart. This is much easier to do than many think. The American College of Sports Medicine recommends 20 minutes of vigorous activity three times a week. While fast walking, running, cycling and other traditional forms of cardio will improve oxygen consumption and heart health, there are more efficient ways to get your heart pumping and your basal metabolic rate (BMR) soaring!
Those already familiar with the Juvo Board know that almost any modality can be performed on its surface. While the board is perfect for methods such as yoga, Pilates and barre, it’s also safe and effective for Tabata or HIIT classes – especially for timid clients.
If you’re interested in using the Juvo Board to improve your heart health or a client’s, here are some modalities to consider:
Tabata and HIIT
Dr. Izumi Tabata developed HIIT, or high intensity interval training, while he was the head coach of the Japanese speed skating team. Short intervals of intense exercise with even shorter rests (even as little as three to four minute intervals) have been shown to raise our metabolism to about 15 times its normal rate. Even more, a study by Dr. Tabata found using his method five days a week for six weeks increased participants’ aerobic capacity by 14 percent. The body’s aerobic capacity, also known as maximum oxygen uptake, is the greatest amount of oxygen it consumes with strenuous exercise.
Step Aerobics, another effective modality for combating heart disease, gained popularity in the 1980s and remains popular today. Stepping up and down onto steps or objects of varying heights increases the workload of the heart. Juvo Board Elevate provides a great platform to vary clients’ step workout and challenge them. Even more, clients can test the waters on the board’s lower portion then work their way up the board’s incline.
Compound or full body exercises are a great way to improve overall fitness, maximize calorie burn, gain cardiovascular endurance, build muscular strength and increase flexibility. The body expends about five calories for every one liter of oxygen consumed. Exercises that require more muscle tissue also require more oxygen, which thus helps increase the net energy expended. In addition, compound exercises also increase the neuromuscular connection and hence, coordination. Plus, just like HIIT, it’s a time saving workout!
The Juvo Board Elevate and Balance is perfect for compound exercises. While Elevate can challenge, it can also help clients achieve better form. By bringing the floor to the client, they can perform better lunges, push-ups, planks, squats and mountain climbers.
Conversely, Balance will increase the work load and make everything from push-ups to burpees challenging. The client can maximize their workout, building strength, increasing BMR, gaining flexibility and even improve their cardiovascular health – all on the Juvo Board.