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Strengthening Your Heart
By Jeffrey Crupi
We know you're short on time, but keeping your heart in great shape should be at the top of your to-do list
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A variety of aerobic exercises will help to improve the function of your body's most important muscle.
In order to strengthen your heart, you should exercise a minimum of three times a week. By doing so, you'll increase your lung capacity, lower your resting heart rate, improve your HDL (the "good" cholesterol) levels, lower your LDL (the "bad" cholesterol) levels, and, most importantly, feel healthy! You can choose from a variety of aerobic workouts in order to improve the function of your heart and achieve the aforementioned results. Remember that with all aerobic activity, you must have a warm up, aerobic state and a cool down in your exercise routine.
Warm up
Warming up consists of rhythmic limbering. Keep in mind that stretching is not considered a warm up. After you have warmed up your muscles, then stretch them out. The muscles are now filled with blood and easier to stretch. It's important to stretch after you cool down as well.
Aerobic state
During your aerobic state, you'll want to make sure that your heart rate is at 50% to 85% of your maximum rate. To determine your maximum heart rate, follow these easy steps.
Step One: 220 - your age = your maximum heart rate.
Step Two: Maximum heart rate x .50 = low end of maximum heart rate.
Step Three: Maximum heart rate x .85 = high end of maximum heart rate.
You must be between 50% and 85% to be in an aerobic state. If your heart rate is below 50% then you need to increase your workout. Conversely, if you are above 85%, slow it down.
Cool down
After completing your cardiovascular workout, you should always cool down. It's not safe to just stop your activity. Your pulse must be 100 beats or less per minute before you terminate your workout. If you don't cool down, you may risk feeling faint or dizzy. Stretching is also necessary after you cool down.
Additional aerobic activities that you can include in your cardiovascular workouts are hiking, swimming and elliptical training. For examples of cardiovascular workouts that will keep your heart strong and healthy, click here. Always having a warm up, aerobic state and cool down when you exercise will keep your heart functioning at its best!
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Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.
February, 2004, Vol.34, No.5
