The "Heart" of Your Exercise Program
by Lauren Seale, Cardiac Rehab

According to the American Heart Association, about 250,000 deaths each year in the United States (approximately 12 percent of total deaths) are due to a lack of regular physical activity. Surveys show that 28 percent of Americans age 18 or older aren’t active at all. Forty-four percent of adults get some exercise, but they don’t do it regularly or intensely enough to protect and strengthen their hearts. Only 27 percent of American adults participate in enough leisure time exercise to achieve cardiovascular fitness.

Physical fitness is to the human body what fine-tuning is to an engine. It enables us to perform at our full potential. Overall, physical fitness consists of several components, but the most important of these for the majority of adults is aerobic exercise. Aerobic exercise causes the heart and lungs to work consistently at a higher rate, supplying oxygen more efficiently to the muscles. Just like your biceps, your heart is a muscle, and it has to be made to perform in order to become stronger. Aerobic activity works your cardiovascular system like a free weight program works your biceps, and it’s a proven way to enhance your heart’s function. Your lungs and heart become more efficient through aerobic conditioning causing more oxygen to travel to the brain, and this results in increased energy, less fatigue and better quality of life.

Any aerobic activity that uses large muscle groups, can be maintained at a moderate intensity for an extended period of time, and is performed most days of the week will increase the body’s cardiovascular endurance. Examples include walking, running, jogging, swimming, aerobic dancing, skating, cycling, rowing, jumping rope and cross-country skiing. It is very important to tailor your exercise program to fit your own level of ability and special needs. For example, vigorous activities like jogging are not for everyone and may be dangerous for those who have undiagnosed heart disease or joint problems.

Heart rate is widely accepted as a good method for measuring intensity during aerobic exercise. An appropriate intensity should raise the heart rate to a certain level and keep it there for at least 30 to 60 minutes. Another easy way to monitor your level of intensity is to use the “talk test.” You should be able to talk while performing an activity but not talk constantly. Talking while being active should be challenging but not impossible.

Pay attention to warning signs that indicate you should stop exercise; examples are an inability to talk, shortness of breath, dizziness or discomfort in your chest, shoulders or arms. If you experience these symptoms, STOP what you are doing.

Be sure to consult with a doctor before beginning an exercise program, especially if you are over 50, if you have known disease or disability or if you are taking any medications. Always start off gradually and progress slowly and steadily. As you work on incorporating aerobics into your exercise plans, remember to have fun and enjoy your activity. Love your heart, and it will love you in return!