heart smartworkout

You may need to start an exercise routine to:

Lower your blood pressure

Lose weight

Live a healthier lifestyle

No matter your reason, your heart will benefit from your newly found exercise routine.

some is better than none

the unhealthy

truth

No matter your reason, your heart will benefit from your newly found exercise routine.

*According to the President’s Council on Fitness, Sports & Nutrition

*

reducing your risk

Inactivity is a major risk for developing coronary artery disease. Starting a regular exercise program is essential to keeping your heart healthy and avoiding a potentially life-threatening cardiac episode.

cholesterolFatty build up that narrows/blocks arteries.

blockageHeart attack or chest pain occurs when an excess of cholesterol stops an artery from pumping blood to your heart.

coronary artery disease

benefits of regular exercise

Increase in exercise toleranceReduction in body weightReduction in blood pressure

Reduction in bad (LDL and total) cholesterolIncrease in good (HDL) cholesterolIncrease in insulin sensitivity

based on cardiovascular risk factors

Your goal should be to reach your target heart rate and stay in that zone for as long as possible. Finding the right beat for your body just takes a little math. Follow our steps to determine your target heart rate for a great cardiovascular workout.

find your best beat

determine your resting heart rateTake your pulse before you get out of bed for several days to determine your average resting heart rate.

Count your pulse for 10 seconds and multiply by 6.

determine your maximum heart rateDeduct your age from 220.

determine your target heart rate zoneThis fat burning range generally lies between 50-85% of your heart rate reserve; this is where your heart rate should be to give your heart the best workout possible.

exampleresting heart rate 13 x 6 =78 BPM

maximum heart rate 220 – 35 (your age) = 185

target heart rate zone 50% of 185 = 92.585% of 185 = 157.25

zone= 92.5 – 157.25 BPM

how to determine your heart rate

recharge your cardio routine

Your Cardio RxStart with an achievable goal of being within your target heart rate zone for 10 minutes and gradually build up your duration so you’re in that zone for as long as possible.

recommended routinewarm-upStretch5 minutes of walking slowly

increase your paceGet into your target heart rate zone by walking more quickly, jogging or running.

alternate intensityAlternate bursts of high and low intensity to hit the high and low ends of your target heart rate.

assess your heart rateCheck your pulse either through a fitness tracker, heart rate monitor, the sensors on your exercise equipment or manually.

To manually check your heart rate:Press your index and second finger on the palm side of your opposite wrist and count the beats for 10 seconds. Multiply by 6 to get your heart rate in beats per minute.

cool down5 minutes of walking slowly to cool down.

walk jog jog run run run faster

Your Cardio RxStart with an achievable goal of being within your target heart rate zone for 10 minutes and gradually build up your duration so you’re in that zone for as long as possible.

warm-upStretch5 minutes of walking slowly

increase your paceGet into your target heart rate zone by walking more quickly, jogging or running.

alternate intensityAlternate bursts of high and low intensity to hit the high and low ends of your target heart rate.

Take note of what gets you to your target heart rate zone and replicate during every workout.

walk jog jog run run run faster

weekly exercise

*American Heart Association recommendation

a healthier

heart

Take note of what gets you to your target heart rate zone and replicate during every workout.

Recent studies have found that interval training (alternating between high-and moderate-intensity bursts of activity) can double the heart health benefits you'd get from moderate cardio sessions—even when you exercise for less time.

Short bursts make your heart work harder and pump more blood with each beat, which functions as strength training for your heart!

build your strengthstrength trainingDo at least 15 to 20 minutes of total-body strength training 2 or 3 times a week. Take at least 1 day rest between any strength training activities.

free weightsTry working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

While cardio is essential, it is also important to maintain your muscle mass as you get older to keep your heart healthy.

strength trainingDo at least 15 to 20 minutes of total-body strength training 2 or 3 times a week. Take at least 1 day rest between any strength training activities.

free weightsTry working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries.

Skimping on strength training can also make it harder to stay at a healthy weight, and extra pounds put you at higher risk of heart disease. That's because adding muscle mass increases your metabolic rate.

Building lean muscle mass may also help lower your blood pressure.

benefits ofbuilding muscle

the takeawayWhen beginning any exercise program, remember to take it slow, listen to your body, and build up your routine gradually. If you are older, have a health condition, or take various medications, talk to your physician before starting any new exercise routine to ensure it is safe for you.