A minimum of three to six days a week. Depending on the intensity of your strength-training regimen, it may be fulfilling some of this requirement. Here's why: If your program is intense enough to reach your target heart rate and you have short recovery or rest periods, your heart is being trained simultaneously. Cardiovascular fitness can be achieved during strength training by obtaining your target heart rate and maintaining that level for 20 minutes or more, at least three times a week.
Target muscle: Heart
MODES: Cardiovascular training machines are a safe and effective way to train the heart and lungs while offering muscular endurance benefits as well: treadmills; ellipticals; stationary bikes; tread climbers; rowers; recumbent bikes; stair steppers; step mills; versa climbers; arc trainers.
How will it help me?
Heart-smart exercise will improve circulation; increase stroke volume and cardiac output; decrease blood pressure; decrease resting heart rate; increased lung function; improve blood lipid profile; give you energy, stamina and endurance; increase muscular endurance; increase insulin sensitivity; give you a sense of well-being.
If I don't train my heart, how will it hurt me?
Lack of exercise can lead to changes in the body that threaten the heart. All physical movement, including everyday tasks, will become more difficult. Your energy will decrease and you will find it harder to manage your weight. Your lungs will weaken and climbing stairs will leave you out of breath. If you combine lack of exercise with overeating, you gain excess weight and your cholesterol may rise. Inactivity allows the heart to get out of shape and can cause heart disease and circulation problems.
People middle-aged or older who are inactive and at high risk for heart disease (or who already have a medical condition) should seek medical advice before they start or significantly increase their physical activity. Most healthy people regardless of age can safely engage in moderate levels of physical activity such as walking or gardening without first consulting a doctor. Note: Once you begin a cardio program, vary the types of cardio machines you use. Confining your cardio to one type of machine day in and day out is not a good thing. This repetitive movement will stress the same muscles in the same motion, and you'll increase your risk of overuse injuries and boredom. Keep your mind and muscles guessing with a variety of cardio work.
Find meanings of these fitness terms at www.cindysays.com and www.ymcawv.org: arc trainer, cardiac output, cardiovascular training, elliptical, recumbent bike, stationary bike, stroke volume, treadmill, tread climbers, versa climbers.
NEXT WEEK: Heart-smart Zumba
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989.
Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com.
Look for Cindy's fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.