Heart Matters: Are You Training According To Your Heart?
About the Cardiovascular System
The heart and circulatory system (also called the cardiovascular system) make up the network that delivers blood to the body's tissues. With each heartbeat, blood is sent throughout our bodies, carrying oxygen and nutrients to all of our cells.
How to Prevent Heart Disease
Heart disease is the leading cause of death for both men and women. Heart Disease is a term that covers a variety of cardiovascular conditions, including blood vessel diseases, coronary artery disease, arrhythmia, congenital heart defects and infections of the heart. Although heart disease is a serious condition, there are some simple lifestyle choices you can make to lower your risk of developing heart disease.
The key is to act now -- don't wait until your first heart attack to drop any bad health habits, start exercising and adopt a healthier diet.
You've only got one heart, so here are some tips to keep it healthy:
1. Avoid tobacco altogether
2. Eat healthy
3. Get regular checkups
4. Take your vitamins and supplements.
5. And more over most important Exercise.
What's in it for me?
Cardiovascular (aerobic) exercise increases your energy and stamina, helps control blood pressure, improves your blood lipid profile (cholesterol) and helps you burn extra calories to maintain an ideal weight. Aerobic power helps an athlete sustain a challenging exercise pace over time. When you get tired, your sports movements are no longer fluid and efficient and you're more likely to make mistakes or get injured. Even though you can expect benefits from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before beginning any exercise program. The information provided in this handout should not substitute for medical counseling appropriate to you as an individual.
Training For your HEART?
Training your heart can improve all aspects of your health. Your heart can even be used as a guide to help improve your training, training and understanding maximum heart rate was designed to help people safely and effectively exercise. The maximum heart rate is theoretically the most times that your heart can safely beat in the span of one minute. The traditional formula for computing maximum heart rate is 220 - age.
Common Training Zones explained in simple way
50% - 60% = low intensity
60% - 70% = fat-burning zone
70% - 80% = aerobic zone
80% - 90% = anaerobic zone
90% - 100% = maximal zone
When you are training, don't forget the most important muscle: your heart. Not only is it an indicator of health, it is a tool that can help to improve your health.
Five factors for healthy heart (Overall)
1 Lifestyle:. Quit smoking & drinking alcohol.
2. Stress: De stress by various methods like exercises, Time management & by getting more organized.
3. Diet: Follow a balanced diet to keep your fat intake under normal.
4. Exercise: Get involved in cardio or aerobic exercises at-least 4-5 days in a wk along with weight training 2 days a wk.
5. Regular screening: Undergo regular screening to find out the presence of the risk factors of heart like High BP, High cholesterol, Diabetes etc;
Five ways to keep your heart fit:
1. Pick up activities you love: For those who have problem in exercising in a regular gym can rather do any other activity which you enjoy and have fun like just walking , dancing or bowling or it can be your own household activities like cleaning your room. List down all the activities you love & make a regime to do it regularly. Try to do more & more of activities.
And if you enjoy going to a gym then nothing like it but make sure you take guidance from experts.
2. Power of ten: 10 mins of walking three times in a day has been shown to lower the blood pressure more effectively than a longer 30 mins bout of walking. You can include this like parking your car farther and taking a walk or getting down in the previous stop & taking a walk.
3. De-stress with exercises: Take exercises positively and don't take it as a stress. When you exercise the endorphin hormones are released % which helps to de-stress. Select the exercise which you enjoy.
4. Not just cardio: It's a myth that only cardio exercises can improve your heart. Along with cardio exercises include strength training in your schedule which improves your muscular strength and also improves your metabolism.
5. Healthy diet: Nutritious diet also plays an important role in keeping your heart healthy.
Examples: Fruits, Veggies, whole grains, Lean protein & healthy fat.
Customized scientific exercise:
Cardio respiratory exercise
· Frequency: 3-4days/wk.
· Duration: 20-60 minutes.
· Intensity: Low to moderate.
With this recommended prescription should strive to accumulate a minimum of 1000Kcal/wk & greater amount of caloric expenditure ≥2000Kcal/wk may be required if weight loss is a goal.
· Low resistance
· One set of exercise for major muscle groups with 10 to 15 reps & then progress to 15 - 20 reps.
· The minimum frequency is two/wk with at least 48 hours in between.
· Proper technique, including minimizing sustained gripping,static work and valsalva are essential to prevent hypertension.
The following article has been penned down by Dr. Arun Kumar who is a fitness expert and is associated wtih Snap Fitness India.