At the conclusion of a school day, I asked my 3 year old (Raina/Roo pictured to the right) what she learned. Roo Excitingly responded by telling me "heart." Playing along I asked her; "oh, where is your heart?" Without hesitating Roo reached down to her bag, and pulled out a heart shaped from construction paper, covered with paint and glitter. The usual applause and praise followed. Fortunately no clients have yet come in to discuss their fitness training homework with arts and craft.
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| My daughter, Raina, pictured 4 years ago. This is who makes me want to be a role model of health and well-being...and also, makes my heart swell with love! |
Heart and the health of a one's heart really is a broad concept. The question: "how strong is my heart" is really a question of "how strong is my cardiovascular system?" A healthy lifestyle stressing proper diet, reduced stress and exercise is so important.
But why cardiovascular exercise?
Cardiovascular activity stretches the connective tissue in your cardiovascular system and prevents calcification/clogged arteries, improves your blood pressure, boosts your mood, helps maintain a trim mid-section and so much more.
Where is your heart?
Your cardiovascular system is your entire body. However, your "heart" is more local to your chest and stomach. Fat over this area is the "WORST" fat to have on your body.
Why?
Mid-section fat is weight over NOT ONLY your heart but also your other vital organs, your core muscles and spine. Excess fat over these areas stresses the natural functions of the organs, musculature, the spine and the body as a whole.
How strong is your cardiovascular system?
Note 1: This is not a practical test for women who are pregnant or women who are 6 months/ less postpartum
Note 2: This test is best used early in the morning and before caffeine intake.
First subtract your age from 220. 220-Age = X
Next, begin to exercise:
Beginners: Exercise by marching
Intermediate: Jumping jacks
Advanced: Sprinting
Continue the appropriate exercise until your heart rate is X beats per minute (220-Age = X).
After you stop exercising, continue to monitor your heart rate by counting the beats per minute. Ideally you will be using a heart rate monitor. If a heart rate monitor is not available, try taking your pulse at your wrist or by your throat.
Note 2: This test is best used early in the morning and before caffeine intake.
First subtract your age from 220. 220-Age = X
Next, begin to exercise:
Beginners: Exercise by marching
Intermediate: Jumping jacks
Advanced: Sprinting
Continue the appropriate exercise until your heart rate is X beats per minute (220-Age = X).
After you stop exercising, continue to monitor your heart rate by counting the beats per minute. Ideally you will be using a heart rate monitor. If a heart rate monitor is not available, try taking your pulse at your wrist or by your throat.
What does this test mean?
The telling answer is how long it takes for your heart rate to lower to 66 beats per minute. Statistically, two minutes or less means your cardiovascular system is in good/excellent shape.
If you have a weak cardiovascular system, odds are you have a tummy bulge and/or other health care issues (e.g. arterial plaque and its side effects -high blood pressure or high cholesterol). So how does one rid herself of fat? For optimal cardiovascular health, one MUST exercise at least 3 times a week for 60 minutes of exercise, but ideally daily.
How does one make time?
There's no easy answer, but it's your health at stake. Some suggestions:
Ask for help
Go to bed earlier and rise earlier
For Moms, purchase a jogging stroller or attend a Stroller Moves Class
During your lunch break hop on a treadmill
The bottom line is only YOU can make the time. The personal training 1-2 times a week is to help you set parameters on your life style. It is an opportunity to assess your goals for that week and move forward, with the end goal being YOUR HEALTH.
Go to bed earlier and rise earlier
For Moms, purchase a jogging stroller or attend a Stroller Moves Class
During your lunch break hop on a treadmill
The bottom line is only YOU can make the time. The personal training 1-2 times a week is to help you set parameters on your life style. It is an opportunity to assess your goals for that week and move forward, with the end goal being YOUR HEALTH.
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