PHYSICAL ACTIVITY AND PROPER NUTRITION, A WINNING
COMBINATION FOR A HEALTHY HEART
Being overweight can be dangerous, especially if the excess
is deposited on the stomach and hips. In order to get rid of it is not enough only
to change the diet, but you should get active. Studies of Wake Forest
University Baptist Medical Center show that only a combination of proper diet
and regular exercise reduce the size of the cells in the stomach and this cannot
happen if you try to lose weight only by changing the diet.
Regular exercise has multiple effects on the body -
dangerous pounds are melting, the muscles more efficiently use the blood,
strengthens the heart, blood vessels become more flexible and easier for blood
to circulate the body. Of course, these results don’t come overnight.
Cardiologists suggest 30 minutes of moderate aerobic
exercise, and this is proven to extend life expectancy for three and a half
years. Whether we talk about walking, cycling, running or swimming heart needs
to work on 50 to 70% of its maximum speed.
That quantity of exercise is enough to remove the impact of
high-risk factors for morbidity. Research of Cooper Institute in Dallas showed
that the mortality rate in the group of people who exercise moderately has been
half lower than in the group of people living inactive. Whatever type of activity
you choose; the key is persistence and the earliest possible change of
lifestyle.
Regular exercise can help prevent the loss of bone and
muscle mass that comes with aging, as well as to reduce fat and increase
endurance, which can reduce the risk of heart disease.
Exercising without proper nutrition you only achieve a halfway
success, but we should point out that the change in eating habits does not mean
starvation or unbalanced diet. There is no food that kills or saves lives -
proper diet means consuming a wide range of healthy foods.
This means avoiding Trans and saturated fats. Australian
study in 2006 found that consumption of a high-fat meal in healthy persons
affects blood flow and reduces the strength of the protective HDL. American
Heart Association recommends that saturated fats (there are in butter, full-fat
dairy products a) make maximum of 7% of daily calories. And only 1% of the
daily diet should contain Trans fat (usually present in processed foods:
cookies, snacks, crisps).
Experts recommend a Mediterranean diet model: moderate
amount of food with a high proportion of unsaturated fats, such as olive oil
and fish, light meat, milk products with a low level of fat, whole grains
(unglazed rice and barley) and eating at least five servings of colorful fruits
and vegetables daily. This is providing the body with the necessary
antioxidants that help maintain the flexibility of blood vessels.
Giving up smoking should be a priority if you want to avoid
heart disease. That goes for passionate smokers, as well as for occasional,
which smoke in a society with a beer or cocktail. Studies show that smoking
between one and five cigarettes a day triples the risk of dying from a heart
attack and above women are affected more than men. Smoking narrows the
arteries, increases blood pressure, blood condenses and this increases the
likelihood of clot formation - a classic recipe for a heart attack.
Taken from the website of American Heart Association
Age
|
Target HR Zone 50-85%
|
Average Maximum Heart Rate, 100%
|
20 years
|
100-170 beats per minute
|
200 beats per minute
|
30 years
|
95-162 beats per minute
|
190 beats per minute
|
35 years
|
93-157 beats per minute
|
185 beats per minute
|
40 years
|
90-153 beats per minute
|
180 beats per minute
|
45 years
|
88-149 beats per minute
|
175 beats per minute
|
50 years
|
85-145 beats per minute
|
170 beats per minute
|
55 years
|
83-140 beats per minute
|
165 beats per minute
|
60 years
|
80-136 beats per minute
|
160 beats per minute
|
65 years
|
78-132 beats per minute
|
155 beats per minute
|
70 years
|
75-128 beats per minute
|
150 beats per minute
|
Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
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