Strength training is one of the keys to healthy aging — and it can help get your heart pumping.
The Renew You Challenge is the newest health and wellness experience from Renew by UnitedHealthcare® to help inspire you to take charge of your well-being every day. Every weekday in October, we’re sharing new ideas to help build up your body, mind and spirit.
So far during the Renew You Challenge, you’ve learned some of the many ways your body and mind benefits from strength training. Here’s one surprise we’ve been saving — strength training can also help your heart health.
When you string together several different strength-training exercises into one session, your heart and lungs can get a workout, too, explains Robert Linkul, C.S.C.S, a certified personal trainer who specializes in working with older adults.
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The short, high-effort challenge of going from one exercise to the next, with a little bit of a rest between each move, raises your heart rate and increases your oxygen intake.
This exercise is for anyone who understands the value of doing pushups — but dreads doing them. It works the same muscles, but it’s a more comfortable movement for your arms and shoulders. Plus, you don’t have to get down on your hands and toes.
Done alone, the Band Chest Press doesn’t add up to a cardio workout. But if you combine it with some of the exercises you’ve discovered from other Challenge days, you can build an amazing circuit workout. Linkul suggests doing it along with the Single Arm “Pull Start” Row from Day 6, the Split Squat from Day 9, the Straight Arm Pull-Down from Day 11 and the Sit to Stand from Day 14.
First, make sure you have your doctor’s OK to exercise. Then, all you need to do is press play and follow along. This is such an important movement for older adults, that it’s good to practice it every day.
Try the Break a Sweat Workout
Renew gives you the tools, tips and resources you need to start a fitness routine — including a series of Renew You Challenge Workouts from strength coach Lou Schuler. The Break a Sweat Workout features the Band Chest Press, plus additional moves that are great for many fitness levels. To find them, sign in to your plan website and go to Health & Wellness. Then type Renew You Challenge into the search bar. Not a member? Learn more here.
Catch up with the Renew You Challenge:
Download your Renew You Challenge calendar
Day 2: Eat More Real Food Today
Day 3: Do These 6 Important Health Checks
Day 5: Reframe a Negative Thought
Day 6: Help Improve Your Posture
Day 8: Check Your Heart Health in 60 Seconds
Day 10: Give Your Brain a Workout
Day 13: Give Yourself a Massage
Day 14: Strengthen Your Total Body
Day 15: Have a Different Conversation — With Yourself
Day 16: Loosen Up Your Tight Muscles
