Keep your Heart Strong by doing Exercise

Any exercise will do as long as that gets its rate up and keeps it there for at least 20 to 30 minutes. That generally means any aerobic activity, whether its running, swimming, cycling, or brisk walking. The best exercise for the heart are those that sustain our heart rate for a long time. Consider doing aerobics workouts several days a week and combining them with strength training, yoga, or Pilates. Your cardiovascular system will reap the rewards, and so will the rest of your body.

The right intensity when it comes to our heart is working out harder isn't necessarily better. You should aim for moderate intensity 50 to 70 percent of your maximum heart rate. A more vigorous pace won't do any damage, but you won't be able to keep it up for a long period of time. And sustaining the elevated rate is what benefits you. You're better off doing 30 minutes of moderate exercise than 10 minutes of hard exercise.

How to know if we are in the right intensity? Here's how Think of a scale from 1 to 10 with 1 being the slowest possible exercise pace and 10 the most vigorous. Aim for an intensity of 6 or 7 so your working hard but not exhausting yourself. Or crunch some numbers: To find your target heart rate, subtract your age from 220 and multiply the result by 0.6 (for moderately intense activity). That's what you should shoot for.

Can exercising too hard cause a heart attack? If you're already fit no. But if you've been sedentary, doing too much too fast can put undue strain on our heart, the same way it can in any muscle. If you haven't been exercising at all, clear it with your doctor first. Then gradually increase how much you do.

Exercise 7 sure ways to get started Now!

Image via WikipediaExercise is very important in our lives no matter what our age is. It said that older adults (60 years old and above) with active lifestyles are often as healthy as less active people aged 15 years younger. Indeed, inactivity is just as harmful to your health as smoking. Once you become more active, you'll find that you have more energy. You'll fell less stressed. and sleep better. Plus, you'll have better control of your weight, blood pressure and cholesterol. There'll be a spring on your steps and you'll be more self confident. Here are sure ways to gets started asap:

1. Choose activity that you enjoy. You'll be surprised at how quickly time goes by. Before you know it, you might never have tried doing the activity you enjoy. So if you enjoy dancing, enroll in a dance studio close to where you live. If you like walking, then make time for it. Variety is the key to findingyour one true exercise. Try diffrent activities you enjoy until you find the ones that suit you. Along the way, you'll meet new freinds and together established a routine and have a group exercise.
2. Set a goal. Set a simple goal for yourself such as walking three times a week, golf once a week, or using the stairs instead of the elevator. Gradually set new goals as you improve.
3. Find the most convenient time to work out. Exercise at times that suit you, other wise it will feel like a chore. Your aim should be to fit physically to activity into your everyday schedule. For beginners it might be advisable to workout in the late afternoons or in the evenings when your body is more flexible as it has gotten used to activity.
4. Start out slowly. Don't jump into a demanding workout right away. Slow and sure is the technique to staying in a workout plan. As you become more used to the activity, you can increase the intensity of the exercise. Start slowly will help you develop a routine without feeling daunted.
5. Start now! It's never too late to start. Don't get bagged down into thinking that's its too late to start. There are no rules or age limits to working out. The important thing is too start today. Don't keep making excuses about being too busy, too old or too out of shape. Everyone, including people with physical limitations and chronic conditions, can benefit from working out.
6. Find a work out body. Nothing can be more encouraging than having someone to work out with. It maybe your spouse, girlfriend, siblings or best friend. Whoever you choose, the motivation to work out regularly has a better rate of success than exercising by your lonesome.
7. Go to a gym. Still clueless on how to get started? Go to the experts. Try enrolling ata reputable fitness center. Seek the help of a fitness professional who can lead you through the stages of sticking to an exercise plan slowly and safely.