Most everyone knows that there are many benefits to an individualized exercise program, but let’s elaborate on one crucial aspect of everyone’s ideal program: the heart.
There is absolutely no excuse to neglect your heart muscle. It is our body’s most important muscle and functions much differently than any other type of muscle tissue. The heart’s efficiency can be characterized by the term cardiac output, which is measured by combining heart rate (HR) and stroke volume (SV). HR is the number of beats per minute, and SV is measured by the amount of blood ejected from the heart as well as how forcefully the blood is pumped out.
We know of two ways to increase your heart’s efficiency: aerobically (cardio) and anaerobically (resistance training). Aerobic machines and many other types of continuous exercise will help you increase how much blood is pumped into the heart, thus increasing how much blood is ejected. Resistance training will increase the strength of the heart’s muscle fibers to help to eject blood more forcefully with each beat. Forceful pumps with large blood volumes equate to fewer pumps of the heart. If the heart does not have to pump as often, then it has become more efficient and healthier.
There are optimal methods of cardiovascular and resistance training, but I recommend mastering the basics first. Engage in daily walks lasting at least 30 minutes, ideally broken up into three 10-minute walks after large meals. The goal is to increase whole-body circulation without stressing the heart.
In addition to these daily walks, you should stress your heart for a minimum of 30 minutes three times per week in the form of cardiovascular training. This can be high-intensity hiking, swimming, biking, rowing or exercising with any piece of cardiovascular equipment. Keep in mind that high intensity is relative.
I also recommend three days minimum of resistance training per week. Resistance training can be in the form of bands, balls, cables, dumbbells, machines or body weight. The list is endless, but the idea is that you need an external load or stress on your muscles for periods of time. The ideal amount of time to lift weights is 45 minutes per session, not including a proper, dynamic warm-up that is relative to the activity you are performing. Everyone, whether you are 19 or 99, should be training for strength and power every week. Strength and power are the largest indicators of longevity and independence. QCBN
By Nicholas Brown
Nicholas Brown is a kinesiologist and certified fitness professional as well as manager of the Touchmark Health & Fitness Club. Membership is open to anyone 50-plus years, and guest consultations are available to meet with a professional to cater a program to an individual’s needs. To reach Nick or for more information, call 928-708-3133.
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