3 cardio moves to strengthen your heart

Celebrate American Heart Month — while building muscle and boosting your cardiovascular health — with this do-anywhere workout from Ryan Campbell, training specialist at Anytime Fitness of Southern Wisconsin.

DO THESE MOVES 3 DAYS PER WEEK, BUILDING UP TO 5 DAYS 

1. Stand tall with your feet hip-width apart and elbows bent at the sides as if running. Do not swing arms.
2. Slowly march in place, pinching shoulder blades together as each knee rises to hip height.
3. Release pinch as foot returns to the floor. That’s one rep. 

Reps: Do 3 sets of 10 reps on each side. 

Tip: Resist the urge to scrunch your shoulders to your ears. Focus on squeezing the shoulder blades down and back with  each pinch.  

1. Stand with your feet hip- or shoulder-width apart in front of a sturdy chair, your back facing the seat and arms in front of you.
2.  Push your hips back and bend at the knees to lower your torso until your hips graze the chair.
3. Without relaxing onto the chair (allow a slight rest if you need one), press through your heels to raise back to standing. That’s one rep.

Reps: Do 3 sets of 10 reps. 

Tip:  If you feel knee pain or lose balance, use a taller chair. As you get stronger, you can progress  to shorter chairs. 

1. Stand tall with your feet hip-width apart and elbows bent at sides as if running.
2. Transfer all of your body weight to one foot. Simultaneously kick the unweighted foot in front of you at waist height while punching your opposite arm straight forward at shoulder height.
3. Return to start. That’s one rep.

Reps: Do 3 sets of 10 reps 
on each side.

Tip: Perform each move with control, going slow. Flinging your limbs can be harmful to your joints and connective tissues. 

If you suffer from a chronic illness, talk to your doctor before beginning a new type of exercise.