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Tag Archives: cardio-vascular

What Could Be Sweeter Than A Healthy Heart?

Posted on February 16, 2015 by

dishonestThe heart is the crucial organ that supplies blood and oxygen to all parts of the body.  It’s about the size of a clenched fist and is shaped like a cone.  Symbolically, the heart is the center of emotion, including affection and love.  Last week we celebrated Valentine’s Day with our loved ones, maybe a sentimental card, some chocolate, and EXERCISE!?  Actually, we don’t normally think of exercising with our sweetie as an expression of our love.   I’m going to explain why it’s not only a great thing to do for yourself, but also together with your partner!

Cardiovascular exercise is any exercise that raises your heart rate.  It uses large muscle movement over a sustained period of time to keep your heart rate at over 50% of its maximum level.  There are numerous benefits of cardiovascular exercise.  Most people understand that cardio decreases body weight, decreases blood pressure, decreases LDL (bad cholesterol), increases HDL (good cholesterol), strengthens the heart and lungs, and increases metabolism.

In addition, cardio workouts flood the brain with chemicals that enhance memory, problem solving, and decision making.  So, you’re working out your brain at the same time as your heart!  Also, cardio boosts productivity, revs up your energy, and improves your mood.  The overall effect is greater self-confidence.

To reap these amazing benefits of cardio exercise, what formula do you need to follow? (FITT)

FREQUENCY:  3-5X a week depending on your goals.

INTENSITY:  Moderate pace, out of your comfort zone (uncomfortable), about a 6-7 on a scale of 1-10.

TIME:  At least 20 minutes, (beginners will do less), and can be split up into two, 10-minute workouts.

TYPE:  An activity that uses large muscle groups and one you will enjoy doing for an extended period of time.

Examples of fun exercises you can do with your spouse or partner are:  swimming, dancing, walking/jogging, or a group exercise class such as Zumba, kickboxing, or spinning.

Loving yourself means taking care of you.   Make time for cardio exercise and you’ll soon see how it transforms you on the outside and the inside.  It’s a fun and healthy way to spend some quality time with a loved one.

 

Why Should I Add Cardio to My Fitness Routine?

Posted on June 23, 2014 by

dishonestIt’s called by different names but whether you say cardio or aerobic fitness, this form of exercise utilizes oxygen for energy production for long periods making your heart and lungs work at a higher level, promoting stronger cardio-vascular fitness.  Just to recap those benefits, they are:

  • Decreases body fat
  • Increases sensitivity to insulin
  • Decreases blood sugar levels
  • Improves sleep
  • Improves reflexes
  • Decreases age related memory loss
  • Improves balance
  • Helps contribute to muscular endurance and flexibility
  • Improves mood

I would like to explore the last bullet line a little further.

When we improve the heart’s ability to pump blood though out the body, the blood flow to the brain also increases.  More oxygen and nutrients to this organ will enhance its overall function.  Here are a few ways this type of exercise may help:

1.  The growth of new brain cells.  Studies (in rats) have shown that aerobic activity generated new brain cells in the area known for memory, planning and judgment.  Maybe a trip to the gym   before you start on a demanding project for work will help.

2.   Improves your mood.  An increased heart rate allows more of the amino acid L-tryptophan to enter the brain.  L-tryptophan is needed to produce serotonin, which is a mood enhancer. Feeling low?  Try a 30 minute workout.

3.  Can act as an antidepressant.  Studies have shown that aerobic activity can be as effective as antidepressants for those with mild to moderate depression.  Exercise also helps in boosting      self-esteem by improving one’s fitness, weight loss and improving one’s health.  Discuss with your doctor if exercise maybe an alternative to starting antidepressants.  Do not stop taking any        medication without discussing with your doctor.

4.  May calm anxiety and decrease worries.  Exercise can be used as a distraction when you become overwhelmed with negative thoughts and worries.  A quick 20 minute brisk walk before an important job interview may be just what you need.

5.  Helps reduce hormonal related symptoms associated with Premenstrual Syndrome,        peri-menopause, and menopause.  Wouldn’t you rather be flushed and hot from a good workout?

Adding Cardio-respiratory activity can help your body, your health and your mind.

Have you downloaded the June Fitness Challenge yet?  It’s never too late!  June Fitness Challenge