Have A Heart

By Rebecca Green, PFT

Have a Heart? Yes you do, and because you do you need to take care of it. You see, your heart is a muscle that needs exercised and an organ that helps supply blood and oxygen to all parts of your body. Taking care of your heart is very important to your overall health and wellness. February is Heart Health Month, which makes it fitting to take a few minutes to talk about your Heart.

I’m sure you’ve heard along the way that exercise is good for your heart. But what are the exercises for your Heart? Walking, jogging, riding a bicycle, climbing stairs – you get the picture. Pretty much the things that make you feel winded, or you might say the things that elevate your heart rate. For some of us, that could mean just getting out of the truck and walking inside the truck stop. The more you exercise the heart, the farther you will be able to walk, jog or ride a bike before you become winded. Consistent exercise will help you to build up and improve your endurance – allowing you to go farther and farther each week conditioning and working that heart. This one is a two-for-one; while you’re improving your overall circulation you are also improving your resting heart rate.

Let’s take a minute to talk a little bit more about your heart rate (HR). What exactly is it? Your heart Rate is the number of heart beats per unit of time, usually per minute. The heart rate is based on the number of contractions of the ventricles (the lower chambers of the heart). The heart rate may be too fast, known as tachycardia or too slow, known as bradycardia. We determine our Heart Rate from our pulse. The pulse is bulge of an artery from the wave of blood coursing through the blood vessel as a result of the heart beat. The pulse is often taken at the wrist to estimate the heart rate. It can also be taken at the carotid artery located on either side of your neck.

With your palm facing upward, place two fingers on the thumb side of your wrist or place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, count the number of beats in 10 seconds. Time yourself with a second hand on a clock or watch. Multiply this number by 6 to determine how many times your heart beats in one minute.

Here’s an easy calculation to help you determine what your heart rate should be:

220 – your age = your predicted maximum heart rate

For an adult, a normal resting heart rate ranges from 60 to 100 beats a minute. For a well-trained athlete, a normal resting heart rate may be closer to 40 beats a minute. For healthy adults, a lower heart rate at rest generally implies more efficient heart function and better cardiovascular fitness.

Improving your heart function makes sense and exercising the heart makes sense when you think of it like this. The more you do the more you will be able to do and the faster you will recover. I’m sure a few of you have had a few stops and starts with an exercise program along the way. And you probably thought you were going to die after the first day. But the key is to be consistent, do what you can. Each week you will see an improvement, you will begin to notice that it takes you longer to get tired and winded. You will also notice that you recover faster or that your heart rate returns to normal more quickly than that first day. You may even notice that during your normal day you actually have more energy. These are all very positive things.

It is important to talk to your doctor before starting an exercise program if you have a chronic health condition such as heart disease, high blood pressure or diabetes – or if you take medications such as beta blockers for these conditions (or for migraines or glaucoma).

Remember to always work within your limits. If you become short of breath stop and let your heart rate return too normal. If you experience heart palpitations, fatigue or shortness of breath see your doctor.

If you have questions or are interested in a more personalized nutrition or exercise program, give us a call at 888-FIT-ROAD or e-mail us at info@fitnessroad.com. If you’re a Facebook user, “LIKE” us on our Life Bridges w/ Fitness Road page.

Next month, we will continue to add exercise variations to help you expand upon the basics. Until then get up and get busy, together let’s create the habit for a healthier tomorrow.

Rebecca Green, PFT

Fitness Road

888-FIT-ROAD (348-7623)

www.fitnessroad.com