There's a new study out that documents what common sense already tells us; maintaining a healthy weight through diet and exercise significantly reduces the risk of cardiac arrest and related heart disease, which claim more than 300,000 lives per year in the United States. 

The study was published in the July 2011 issue of the Journal of the American Medical Association (JAMA), and focused on women, but its findings are relevant for men too, says the owner of a southern California fitness center.

"This is yet another body of medical evidence that clearly shows the benefits of a healthy lifestyle that includes physical fitness," says Sandy Liebman, CPT, who operates the  Glendale/LA Adventure Boot Camp and 30 Minute Express Boot Camp in Los Angeles, CA.  "Obesity, smoking, and inactivity are among the main risk factors are heart disease and all these factors are inter-related. Sedentary lifestyle generally leads to obesity, and, of course, smoking is harmful to health in general." 

The new study, however, found that those who don't smoke, eat sensibly, maintain healthy weight, and exercise regularly, can lower their risk of sudden cardiac death by more than 90 percent. 

"Sometimes, even the simplest preventive measures can go a long way," notes, Liebman, a certified fitness boot camp instructor with more than nine years of experience in the fitness industry. "If you're overweight, exercise will help you lose the extra pounds and maintain a healthy weight. It will also strengthen your cardiovascular system." 

While any regimen that keeps you moving is beneficial, Liebman says interval training, which alternates a high-intensity workout with periods of low-intensity activity or rest, is especially effective in improving cardiovascular fitness and the body's potential to burn fat. 

"Interval training is a great workout for your heart," she says, "and it can result in both dramatic weight loss and a leaner shape in less time than many other programs. "

Those who already have heart disease or any other medical condition should consult a doctor before starting interval training, Liebman says, and if interval training is too much to start with, the main idea is to start moving more and eating better. 

"In any case, there are plenty of other, less strenuous exercises that you could safely do to get started on getting yourself - and your heart - into the best possible shape," she says.