|Heart Health — Exercise

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Pulse and Target Heart Rate (Cleveland Clinic, no date). “You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate.”

Exercise and Cardiovascular Health (Jonathan Myers, Circulation, AHA, no date). “The prevailing view in these reports is that more active or fit individuals tend to develop less coronary heart disease (CHD) than their sedentary counterparts. If CHD develops in active or fit individuals, it occurs at a later age and tends to be less severe.”

American Heart Association Guidelines for Physical Activity (AHA, no date). “We suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). 30 minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.”

The Heart Smart Workout Plan (Jennipher Walters, Spark People, 2011?). “Fortunately, it doesn’t take hours in the gym to reap the heart-healthy benefits of exercise. As little as 30 minutes of moderate-intensity aerobic exercise, such as walking, most days of the week can substantially reduce your risk of heart disease, enhance your mental well-being, help you manage your weight, and improve your blood pressure and blood lipid (cholesterol) profiles.”

Exercise for a Strong, Healthy Heart (Paige Waehner, About, 2008). Exercise. Moderate intensity. 20-30 minutes. Most days of the week.

5 Best exercises to improve heart health (Michele Borboa, She Knows, 2011). Brisk walking. Running. Swimming. Cycling. Interval or circuit training.

10 Heart Healthy Exercise Tips (Heart.com). “According to Jennifer Mieres, M.D., American Heart Association (AHA), ‘to get heart-healthy benefits, you need to get your heart rate up’ there are dozens of activities you can do to help your heart. Whether it is a structured exercise program or just part of your daily routine, all physical activity adds up.”

Exercise for a Healthy Heart (WebMD, no date). “In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.”

Heart Failure: Exercise for a Healthy Heart (Medicine Net, no date).

Healthy Hearts — Physical Exercise (The Franklin Institute, no date).



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