The Easy Heart Workout

Dr Irv Dardik’s heart-saving LiveWaves programme – based on the theory that a good heart workout requires you to raise your heart rate and then allow it to recover – requires just one hour of your time every month. By spiking your heart rate with intense exercise and then teaching it to fall back to pre-exertion rates rapidly, you’re training your heart to recover quickly from a level of exertion that might prove to be harmful, or worse, fatal. Here’s how to work it.

Step 1
Strap on a heart-rate monitor and pump away for 45 seconds, driving your heart rate up. (If your resting heart rate is 72, you should reach slightly more than twice that in at the end of the 45 seconds.)

Step 2
Rest until your heart rate approaches its pre-exercise rate – between two and five minutes – and then repeat, allowing it to drop back to your resting rate.

Step 3
Continue the routine on the same or different equipment, again letting your heart rate drop afterwards.

Step 4

By the fourth cycle, your heart won’t make it all the way back to its pre-exercise rate. That’s okay.

Step 5

After four or five cycles, it’s time for the final wave, where you want to get your heart up to its max rate (deduct your age from 220bpm and you’re about there). Afterward, give your heart plenty of time to drop to resting speed.


Comments

Related Article

Latest Health Stories

knees crack
smart phone pain

Subscription

July Issue

Subscribe to Men's Health for 1 year (12 print issues) at $72 and get a gift worth up to $249!

Promotion

Men's Health 12th Birthday Special Giveaway
Win suite stays and other prizes from Chatrium Hotel Riverside, Bangkok worth more than $13,000!
Swissoats A111 Promotion
Win a Swissoats A111 For Him (60 Caps) worth $89.90!
TrichoKare Promotion
Win a Scalp Rebalance Treatment from TrichoKare worth $338!

Social Wire

UP NEXT