2,200 Americans die every day from cardiovascular disease. In February I’m talking about ways to improve your heart health. If you’ve ever started exercising and hit a plateau in your weight loss, then these 3 tips can be the game changers for you.

Welcome to Dr. Devin’s Wellness Wednesday Workshop where my goal is to help you maintain or improve your active lifestyle.

Here are the 3 tips:

1. Stay in your fat burning beats per minute (bpm)
   1. 220 – your age = maximum bpm
   2. maximum bpm * .7 = fat burning bpm (+/-10)
   3. So if you’re 42 years old, 220-42=178; 178*.7=125
   4. I need to get my bpm to 115-135 to burn fat
2. Combine cardio with strength training
   1. Build muscle to burn more calories daily
   2. 3 days of cardio per week
   3. 2 days of strength training per week
      1. Start with body weight exercises (switch to the next exercise between sets)
         1. Jumping jacks – 15 reps & 3 sets
         2. Wall sits – 30 seconds & 3 sets
         3. Side Planks – 30 seconds each side & 3 sets
         4. Triceps dips – 10 reps & 3 sets
         5. Increase reps and times as you are able to
   4. 2 days of rest
3. Make your cardio days HIIT (high intensity interval training) or Tabata routines
   1. Do these for your cardio days
   2. 20-30 seconds – give maximum effort
   3. 45-60 seconds – give light effort
   4. Repeat 8-12 times
   5. Then do a cool down at the end for a minute or more to bring your heart rate down
   6. Example
      1. Sprint for 20 seconds
      2. Slow jog for 60 seconds
      3. Repeat 10 times
      4. Walk for 2 minutes

Here’s the links to our previous series called 2021 – The Year of Health

1. Intro
2. How to improve your posture in 1 easy step
3. The 5 best exercises to start your day
4. My 4 steps to better sleep
5. Put your phone down or pick it way up
6. It’s spine o’clock somewhere
7. Diets don’t work, habits do work
8. It’s all about that cardio
9. Be there or be square

Join us next time so we can continue helping you maintain or improve your active lifestyle. Until then, contact me at 704-827-6560 or chiro@atkinsonfamilychiro.com