Exercises to preven and recover.........

iVillage Member
Registered: 10-19-2005
Exercises to preven and recover.........
Tue, 11-01-2005 - 8:49am

From heart Diseases.

Whether you have a heart condition or simply want a healthier, more robust heart, you've probably opted to try the gym for your exercises, to start.

Gyms are open all year round (unlike ski hills that close in mid-spring in places like Vermont) and a few gyms operate 24 hours a day (unlike golf courses that often don't stay open past the late evening!).

Alas, the gym is the ultimate place to start! Look around you, there are cardio machines, weight machines, free weights, aerobic rooms - perhaps even a sauna or a caf¼.

The cardio machines provide the aerobic portion of your exercises. Machines like the stair master, elliptical machines, treadmills, bikes and rowing machines have keyboards that resemble an abbreviated dashboard of a car.

The buttons will refer to the speed, intensity and difficulty level of the exercises you want to do, most of them really user-friendly. There are machines that also show your heart rate.

Other terms you'll hear are cross-circuit training, free weights, the pyramid approach to weight resistance training (increase weights as you decrease number of repetitions), bench press, leg extensions, adduction and abduction (leg exercises), shoulder press (for shoulders), and biceps and triceps - which are basically the muscles in the upper arms. There are specific exercises for specific muscle groups.
When Performing Exercises, Calculate Heart Rate

The best time to calculate your heart rate is after doing cardiovascular exercises, such as running, tennis, swimming, biking (basically, any activity that requires intensity and sets your heart pumping!).

The American College of Sports Medicine (ACSM) suggests estimating your maximum heart rate by deducting your age from 220. The number you get is your maximum heart rate.

To determine your lower limit exercise rate, multiply your maximum heart rate by 0.6. And to determine your upper limit exercise rate, multiply your maximum heart rate by 0.9.

Your exercise heart rate range is between your lower and upper limits. The ACSM says that for most people, exercises that are performed at the lower end of the range for a longer time is better than exercises performed at the higher end for a shorter time.
The Heart Is A Muscle: Exercise It!

Don't wait for a heart attack to occur before deciding to exercise. Exercise knows no age barriers. Young and old must get into a fitness program.

Atherosclerosis is one of the leading causes of death, so if your lifestyle makes you a candidate for heart disease, adopt drastic changes.

Aim for a healthier YOU!

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