What Does the Heart Need?
Why Exercise is ESSENTIAL for a Healthy Heart
Your heart is the most important muscle in the body. As a muscle, it needs to be worked out just like the rest of your muscles. The current recommendation for adults is 3 to 5 days a week of aerobic activity, for a minimum of 30 minutes each session to maintain a 'hearty' heart. Aerobic activity can be deﬁned as anything that raises your heart rate beyond 65% of its max and causes you to feel breathless but not gasping for air. We would want your target heart rate range to be between 70%-80% of your max heart rate. To calculate this range you need to do a little math.
220 - Age = Max Healthy Heart Rate (Max HR) Max HR x .70 = 70% of your max heart rate Max HR x .80 = 80% of your suggested max heart rate.
(The range of these two equations is your Target Heart Rate range)
For example, a 50 year old would have a target Heart Rate of 220 - 50 = 170 Max HR 170 x .70 = 119 170 x .80 = 136 So her Target Heart Rate range would be 119 - 136 beats per minute
Many of us lead sedentary lifestyles, stuck at a computer all day and parked on the sofa or in front of the computer at night for entertainment. Most of us hate the idea of a gym or maybe you just can’t ﬁnd the time! But the ugly truth is if you don't get up and off that couch you double the risk of DYING from heart disease. If you don’t have the time now a heart attack will force you to have the time later in the doctor’s ofﬁce. Exercising doesn't have to be a pain! The truth is that you can exercise almost anywhere, and it can actually be fun. For example, walking more often at a moderate-to-brisk pace will work most muscles and can get your heart rate pumping. You can choose a variety of settings to walk in, from your local outdoor track to a scenic beach, or even here at our office where we practice functional ﬁtness and high intensity interval training (HIIT). You can also try swimming or biking if walking is hard on the joints.
Whether you need a little motivation or some instructional help- our trainer is happy to help you on your new ﬁtness journey making sure you don’t get injured in the process. It's essential to exercise if you want to live a long and healthy life. When exercising your body, your heart works just as hard. Your muscles and tissues need more energy while working out so the heart works to pump that blood to those areas. Not only will this make your heart nice and strong, it will help you lose weight which can help you to lower cholesterol and even prevent diabetes. So make it a priority in your life and if you ever need that extra push we are here to help!