Strengthen Your Heart

The heart is the most important muscle in the body. Like all muscles, it must be exercised regularly to remain strong and efficient.

Regular aerobic exercise like walking, jogging or cycling can improve your heart health, lower your risk for many diseases, and lengthen your life span. Your sweat and tears may not be the best indicator of exercise intensity. So, how can you tell if you're exercising your heart safely and effectively?

Your heart (or heart rate, to be exact) holds the key for determining the safety and effectiveness of your fitness program. Direct measurement of your heart rate during exercise can be one of the most accurate ways to gauge your exercise performance.

Heart rate is reflected in a single number beats per minute. It provides a constant report on your body. When you exercise, your heart beats faster to meet the increased demand for blood and oxygen to the muscles. How hard or how easy you are exercising determines how fast your heart is beating.

Too low and your body reaps little or no benefits. Too high and your body can't keep up with the demand for oxygen and you'll become exhausted -- or worse, injured. Therefore, monitoring your heart rate can put your heartbeat to good use. For most exercisers, a range of intensity exists to work the heart and lungs most efficiently. This intensity is used to provide a safe and effective way for promoting cardiovascular benefits.

First, you should know a few terms:
Maximal Heart Rate (MHR). This number is related to your age. As our bodies age, our hearts beat a little slower. Assume that your MHR was 220 when you were born and reduces by one for every year of your life.
Target Heart-Rate Zone. This is the number of beats per minute (bpm) which your heart should beat during aerobic exercise. For most healthy individuals, the target heart-rate zone is between 65 percent and 85 percent of the maximal heart rate. Individuals taking medications that could alter their heart rate should consult their physician for recommended exercise intensity.

To estimate your maximal heart rate, subtract your age from 220. For example, if you are 40, then your MHR is 180 beats per minute (bpm). Sixty-five percent of 180 (.65 x 180) is 117 and 85 percent of 180 (.85 x 185) is 153. When you do aerobic exercise, aim to keep your heart rate above 117 but below 153. Beginning exercisers should aim for the low end of the target hear-rate zone. If you are more fit, aim for the higher end.

To determine whether you are in your target heart rate zone, you can monitor your heart rate manually or electronically with a heart rate monitor. To manually count your heart rate you will need to learn how to isolate your pulse. A convenient site is the radial pulse at the base of the thumb of the hand. Use the first two fingers of one hand and locate the artery to determine the pulse rate (don't use your thumb as it has a pulse of its own). Count the number of beats in a 10-second period. Multiply this number by six to obtain your beats per minute (bpm). For example, if a 10-second pulse count is 20, then the heart rate would be 120 bpm.

You should aim to monitor your heart rate about 10 minutes into your aerobic activity and about every 10 to 15 minutes thereafter. Remember, your estimated target heart-rate zone is just that -- an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

Article of the week - Overweight Boomers Risk Early Death

This article came up and I thought it was quite to the point. Please remember that long before it shortens a life, a body that carries to much fat will be screaming with an array of symptoms and conditions. It is widely known that obesity is the gateway to most disease conditions and the simple answer is taking control of your body composition. Take back control...make your decisions count and you will reap tremendous rewards in regards to your health.

Overweight Boomers Risk Early Death WebMD
Updated 8/23/2006 11:05:43 PM By Salynn Boyles

Aug. 23, 2006 -- Baby boomers take note. Carrying around even a few extra pounds may shorten your life, a new government study finds.

The new research comes from the National Cancer Institute (NCI).
It contradicts a widely publicized study reported last year by researchers at the CDC. That study found the risk of death associated with being overweight or obese to be much lower than most public health experts believed.

While it is well known that middle-aged people who are obese have an increased risk of death, it has been less clear if that risk extended to people with just a few pounds to lose.

The new NCI study showed a 20% to 40% increase in the risk of death for healthy people with no history of smoking even if they were only overweight at age 50. If they were obese, they were two to three times as likely to die during the study's 10-year follow-up.

Cut and paste the link below to view the complete article.
http://dailynews.att.net/cgi-bin/health?e=pri&dt=060823&cat=news&st=news116439&src=webmd

Amplify Your Summer Energy

Exercise is essential for your health. It is usually the first thing you give up when you are over burdened and stressed, but it is exercise that helps you deal effectively with the physical and psychological demands of a hectic life. A couple of ten minute sessions each summer day will lead to increased stamina as you sight see on your vacation, power shop, garden, or embark upon creative hobbies. It will also facilitate a long list of benefits to the mind, body and spirit. Here are some ways exercise can stimulate your summer energy level:
• Let go of the guilt and schedule your exercise time - Think of it as pampering yourself, but the effects last even longer than a massage or facial. Don’t ignore your needs. Exercise is one of the best ways to not only enhance your energy, but preserve your sanity. If you don’t take care of yourself, you won’t have energy or patience for anyone else.
• Add activity to your lifestyle - To renew your vigor throughout the day, get moving! Walk, bike, walk stairs, dance…whatever. You’ll still be high on natural endorphins to enjoy the long summer days while everyone else is dragging. Consider joining our Stepember program, it’s free and open to members and nonmembers alike and a great way to get moving.
• Find creative ways to integrate family time with exercise - Your entire family will be healthier and more energized as a result of physical activity. Don’t be a bystander at the playground this summer. Get up and join in the activities by pushing a jogging stroller, hitting the hiking trails, running the bases, biking the neighborhood, climbing the jungle gym or swimming in the lake. As an added perk, your kids will think your cool.
• Exercise first thing in the morning to jump start your day - Your chances of sticking to your program increase significantly if you exercise in the morning compared to later in the day when excuses and fatigue take over. Your metabolism will be elevated for over 7 hours after a one hour morning workout, so you will have more stamina then before to take you through the day.
• Make wholesome and nutritious food choices - You are more likely to eat healthier meals if you exercise. The last thing you will want to do is eat a heavy meal after getting the blood pumping through your veins. Ultimately eating more nutritious food along with regular exercise will lead to weight loss, which will decrease the demands on your body and will increase your energy and self esteem drastically.
• Get your zzz’s - Regular exercise will lead to more quality sleep and require you to sleep less. If you exercise early in the day you will be naturally tired by bed-time and will have no problem falling into a deep slumber.
• Exercise will help to fortify you against cold’s and flu – Participants of a regular exercise program are less likely to come down with a cold or be as debilitated by one. Exercisers report less symptoms and quicker recoveries from colds.
• If it feels good, do it – Life can be full of feel good things so don’t be afraid to try something silly or fun. Get up and get moving as you run barefoot through the grass, dance or in-line skate to get your circulation going. Summer is a perfect time for such exploration.
• Drink Plenty of water – Keep hydrated before, during and after exercise – particularly during the hot summer months. Your body is made up primarily of water and while water does not have calories to provide energy, it contributes to weight loss and assisting your digestive system. Ample water will keep the toxins flowing right out of your body.
• Try Yoga – Raise your energy level and ability to concentrate with the deep breathing techniques used in yoga. Yoga builds balance, coordination, strength, and is energizing and wonderfully de-stressing as well. Try one of our Yoga classes and you will see why it's Ohm so good! Beginners Kundalini Yoga class Monday and Wednesdays at 7, Mixed levels Friday 9/8 and 9/22 at 7.