Flexibility, weight control,
cardiovascular endurance,
muscle strength and muscle
endurance are all benefits of
an active lifestyle.
SOURCE:
USA National Safety Council fact
Sheet
Since the heart is a muscle,
the only way to exercise it is
to regularly engage in physical
activity that elevates the heart
rate. Many activities such as
brisk walking, running,
bicycling or swimming will
force the heart muscle to work
harder and strengthen it over
time.
SOURCE:
American Heart Association
guidelines on physical activity.
To receive maximum benefit
from aerobic exercise it is best
to exercise at a heart rate
between 50-75% of your
maximum resting heart rate.
Maximum heart rate can be
determined in a number of
ways. In one method, males
should multiply their age by .8
and subtract that number from
214. Females should multiply
their age by .7 and subtract
that number from 209. Using
this example, ( 209-.7(35) =
184.5) a 35 year old woman
would have a maximum heart
rate of 185 beats per minute
and an exercise zone of 92 to
138 bpm.
Any amount of exercise is
better than none, however to
gain the maximum benefit from
your exercise routine, you
should ideally exercise at least
three times per week for a
minimum of 30 minutes.
Taking the time to find
something you truly enjoy will
help you look forward to each
outing.
SOURCE:
American Heart Association
guidelines on physical activity
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