Healthy Trending

Cardio for you

Everything that we do relies on a healthy, well-functioning heart and cardio is the easiest way to keep your heart healthy. It basically is an exercise that involves raising your heart rate above your usual level and making the heart work more. At any age, you can and should be involved in cardio exercise. We need to get as much oxygenated blood pumped through our system to all our muscles, tissues, and organs to keep them at maximum efficiency.

"Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs," says Tommy Boone, PhD, a founding member of the American Society of Exercise Physiologists. "Walking, jogging, and running are common forms of cardiovascular, or aerobic, exercise."

The beautiful thing is that we can make it as easy or hard as we like.

Walking (Burns 300-400 Calories Per Hour)

Running (Burns Around 600 Calories Per Hour)

Cycling (Burns Around 600 Calories Per Hour)

Rowing (Burns Around 840 Calories Per Hour)

Swimming (Burns Around 600 Calories Per Hour)

Jumping Rope (Burns Over 1000 Calories Per Hour)

The guidelines published by the American College of Sports Medicine suggest 30 minutes of moderate intensity exercise 5 days a week, or vigorous cardio 20 minutes a day, 3 days a week.

Why should we do it?

People think that it is primarily used for losing weight but that is a wonderful byproduct. In reality, it is the true feel good medicine. We sit too much, look at t.v.'s or computers too much; become stiff, sore, tired, and in some cases depressed by being sedentary. These all become a part of our distant past, without any medication by simply taking some action. Not to mention, we look and feel better all round.

There is also improved blood cholesterol and triglyceride levels, reduced risk of osteoporosis, and tremendous in improvement to blood sugar levels for diabetics.

What types of exercises are there? You name it – anything that raises your heart rate over normal.


But change takes time. Be patient, keep it simple, start slow and develop, mix it up, breathe deeply, enjoy the moment. For some it is the only time they get outside, that is if you go outside to do your exercise. It is important to focus on the positive and eliminate the negative. The short term pain, even mental discomfort of being out of your element, will be more than compensated for with long term gain.

For those of you that like numbers here is a way to figure out exactly

1.       Halfway through your workout take your pulse count your heart rate for six seconds and then add a 0 to the end.

2.       Then take the number 220  and minus your age

3.       From that number figure out 70% of it and that would be your target zone

4.       If your heart rate halfway through your workout is over that take it down a notch

5.       If your heart rate halfway through your workout is under that take it up a notch

Or, if you are like me, get a pulse monitor.

The most important thing is to get started. Do It! There is no excuse, have fun, live long and prosper.

The 5 Forces of Welness

Author: Dr. Mark Hyman


Create a Health Span That Matches Your Life Span! This cutting-edge program, Dr. Mark Hyman, unveils a revolutionary science-based program for staying active and disease-free for life. The Five Forces of Wellness will work for absolutely everyone - old, young, healthy, sick, or anywhere in between.

Transform Your Body....Natuarally

Author: Dr. Mark Stengler


Join renowned physician Mark Stengler, ND as he outlines his proven system for weight loss, vitality, and overall wellness based on the healing practices of homeopathy, herbs, supplements, natural hormones, exercise and more! While natural medicine is becoming increasingly popular in America, few doctors have the training and experience that Dr. Stengler does with homeopathy and other forms of natural medicine.

Designed by Blair Deering

Copyright © 2016

Place Holder for Advertisement 2