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October 2011
All for the Heart
Your customized cardio workout regime…
Dr. Shambhovi Mitra
 
Fitness is the mantra for good and healthy life, but what to do, when to do and how much to do leaves a person puzzled. Questions on gymming or walking in a park being viable options, are therefore, commonplace

A typical exercise regime consists of stretching, cardio and weight training. Cardio workout is the foundation stone of fitness. By definition a cardiovascular exercise is a type of physical activity that improves heart and lung function.

Benefits
  • Helps weight reduction by mobilizing excess fat from the body
  • Encourages people to quit smoking for maintaining proper health and fitness
  • Improves flexibility and builds muscles
  • Decreases total and LDL cholesterol (bad cholesterol)
  • Raises HDL cholesterol (good cholesterol)
  • Increases energy stores in the body
  • Increases tolerance to anxiety, stress and depression
  • Controls / prevents the development of diabetes
  • Decreases risk of orthopaedic injury by improving flexibility
  • Helps building healthy bones, muscles and joints
How Much Exercise To Do

The FIT Formula:

F = Frequency (number of days per week)
I = Intensity (level of exercise like low, moderate or heavy)
T = Time (duration of exercise per day)

Frequency: 3-5 days per week. Exercise can be extended up to six days in a week, but not recommended for all seven days in a week since the body requires proper rest to tolerate exercise stress.

Intensity: should be decided on the basis of target heart rate. Calculation of Target Heart Rate (THR): THR = 60%-85% of maximum heart rate = 0.6-0.8 x (220 – age) (220 – age = predicted maximum heart rate)

For a 40-year old person, predicted maximum heart rate is 220-40 = 180. The THR = 0.6 x 180 = 108 beats per minute to 0.8 X 180 = 146.
Therefore, it is recommended to go for continuous activity (jogging, walking, cycling, stair climbing, rowing, aerobics, and swimming etc) at such a speed that heart will pump in a range between 108 – 146 beats per minute.


What are the various modes of exercise?
  • Jogging, running, brisk walking, stair-climbing, aerobics.
  • Bicycling, rowing and swimming.
  • Recreational games such as football, handball, basketball and tennis etc that include continuous running.
When should you consult a doctor about exercising?
In case of the following physical and physiological complaints, it is advisable that you consult a doctor before going for an exercise program:
  • Heart disease
  • Chest pain after performing an activity
  • Extreme shortness of breath after activities
  • Very high blood pressure
  • Prone to lose consciousness or get very dizzy
  • Bone or joint pains that get worse with activity
  • Improperly controlled and monitored insulin-dependent diabetes
  • Vigorous exercising after a long period of inactivity


    
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