It's Heart Month!
Posted: in Exercise
In honor of heart month, I wanted to spend some time raising awareness of Heart Disease, often called the silent killer. Heart disease is the number 1 killer of women., which takes more lives than all forms of cancer combined.
There are several things you can do to improve your heart health:
Keep moving! Staying physically active helps strengthen your heart muscle so it can pump more blood throughout the body more efficiently.
Get into healthy habits. Get rid of the bad habits and introduce better ones. What does this mean? Quit smoking, make exercise part of your daily routine, manage stress, and eat healthy.
What is a heart friendly diet? Eat more fruits, vegetables, whole grains, low-fat diary, poultry, fish and nuts. Avoid red meats, processed foods with high sugar content, and foods high in sodium.
KNOW YOUR NUMBERS!
This will make it easier to notice changes in the future.
- Your daily cholesterol total intake should be less than 200 mg.
- Strive for a blood pressure reading 120/80 mm Hg. Visit your doctor so you know your numbers.
- Heart Rate - This is the number of times your heart beats per minute. Although there is no known 'norm' for heart rate, since every person functions differently, a typical normal heart rate range is considered between 60-100 beats per minute (bmp).
- Slow heart beat is considered less than 60 bpm. This may be normal and shows peak in physical fitness. Anything under 50 is typically unsafe and should be checked out by a doctor.
- A fast heart beat is considered anything over 100 bpm.
How do I determine my target heart rate during exercise?
- Heart rate increases during exercise, hence the more intense the workout is, the higher the heart rate will be.
- 220-Age= Maximum heart rate. You figure this out by determining first if you are in the beginner, intermediate, or advanced stage of working out.
- Beginner= 50-65 percent
- Intermediate= 60-75 percent
- Advanced= 70-85 percent
The calculation will give you he ranges where you want your target heart rate to be during exercise.
Example: If you are a 35 year old who wants to start incorporating physical activity into their daily lives the calculation would be: 220-35= 185; 185x .50= 92.5; 185 x .65= 120.25. Hence, your target heart rate while exercising would be between 92-120 bmp.