You probably already know that being physically active is good for you. It can help protect you from heart disease, while being inactive greatly increases your risk of developing heart disease. A well-rounded exercise regimen includes:
– Aerobic activity, which uses large muscle groups and increases oxygen intake.
– Strength training, also called resistance training, which strengthens, firms and tones muscles and improves bone strength, balance and coordination.
– Flexibility exercises, which stretch and lengthen muscles to improve joint flexibility.
All three types of exercise are important; however, aerobic activities are the ones that provide the greatest benefit for the heart.
How Hard Should Your Heart Work?
Generally, the more vigorously you engage in an activity, and the longer you spend doing it, the more health benefits you will receive. Vigorous activity can be a good workout and burn more calories, helping you lose or maintain your weight. However, moderate exercise is also effective at helping to prevent heart disease. Engaging in moderate activity for 30 minutes on most, and preferably all, days of the week can reduce the risk of heart disease.
Before starting an exercise program, discuss the types of activities that may be appropriate for you with your doctor. And whether you’re just beginning to exercise or stepping up your workout, it’s important to start small and work up gradually.
Track Your Progress
As you become more physically active, one way to know whether you’re improving your heart and lung fitness is to track your target heart rate during your activity. Your target heart rate is a percentage of your maximum heart rate, or the fastest your heart can beat, based on your age (see chart).
Please note that some blood pressure medications lower the maximum heart rate, and thus the target zone rate, too. Check with your doctor to find out how to adjust your exercise program.
The most healthful activity level uses 50 to 85 percent of your maximum heart rate. Unless you’re in excellent physical condition, any activity that boosts your heart rate above 85 percent of your maximum rate is probably too strenuous. But if you don’t reach at least 50 percent of your maximum rate, your heart and lungs are likely getting too little conditioning.
When you start an exercise program, aim for the lower part of your target zone, then gradually increase the intensity of your workout until you reach the upper part.
To check your heart rate, measure it as soon as you stop your activity. Place the tips of your first two fingers on your wrist at the base of your thumb or on the carotid artery on the side of your neck. Count your pulse for 10 seconds and multiply that number by six to get the number of beats per minute. Then use the chart to see whether you’re in the desired zone.
It’s Time to Get Moving
Fewer than one in five American adults get the recommended amount of activity each day to help prevent heart disease. Take advantage of spring’s warming weather to get out and get moving. Your heart will thank you. QCBN
(chart)
Target heart rate zones
Target heart rate: 50%-85%
Maximum heart rate: 100%
Age
(beats per minute)
(beats per minute)
20
100-170
200
25
98-166
195
30
95-162
190
35
93-157
185
40
90-153
180
45
88-149
175
50
85-145
170
55
83-140
165
60
80-136
160
65
78-132
155
70
75-128
150
These are averages that should be used only as general guidelines. Source: American Heart Association.
(callout)
Heart disease is the No. 1 killer of Americans, taking about 600,000 lives each year. It leaves many more disabled.
(box: lay out in 2 columns)
Examples of vigorous and moderate activities
Vigorous
Aerobic dancing
Basketball
Bicycling faster than 10 mph
Hiking uphill
Jogging/running at least 5 mph
Jumping rope
Soccer
Tennis (singles)
Walking briskly (4.5 mph)
Yard work (heavy)
Moderate
Bicycling less than 10 mph
Dancing
Gardening
Golf (on foot)
Hiking on flat ground
Softball
Swimming (recreational)
Tennis (doubles)
Walking moderately (3.5 mph)
Yard work (light)
By Ken Boush
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