Exercise for Your Heart
The best thing you can do to keep your heart healthy is to maintain physical activity levels and improve your cardiovascular system through – you guessed it – cardio! The dreaded cardio, but did you know that cardio does not have to be just running, or even doing the elliptical? Cardio can be anything that gets your heart rate up and challenges your breathing. Hiking, biking, swimming, speed-walking, rowing, heck, even those house chores count. You must get moving to get the blood flow pumping – the harder you exercise, the more blood your heart has to pump, and the more you are strengthening your heart for lifelong success. Your heart is not just an organ, but it is also a muscle! So just like you would train biceps, your back, or your chest, you have to train your heart, too.
The best way to train your heart is to track your heart rate. You can track your heart rate on a wearable monitor, or you can gauge your exertion on a scale of 1-10. At 1 there is no disruption to talking or breathing and 10 is all out of energy where you can barely talk, if at all. Aiming for your target heart rate, or the sweet spot, of exertion is where it is at. Those who are conditioned or athletic tend to have lower resting heart rates, which is the rate at which your heart beats on average during complete rest. Most people have an average resting heart rate of 60 to 100 beats per minute, but the lower your resting heart rate is, shows you have a healthy heart.
Heart Rate
First, measure your resting heart rate by finding your pulse and counting how many beats per minute you have while being relaxed, seated, or lying down. Once you have calculated your resting heart rate, you can find your target heart rate using your maximum heart rate. Your maximum heart rate is the maximum number of beats per minute your heart can safely pump.
Your maximum heart rate is your age subtracted from 220. So, if you are 45 years old, your maximum heart rate would be 220-45 = 175 beats per minute. Knowing your maximum and resting hearts will help decipher a target heart rate, usually put into a percentage.
Essentially, your target heart rate is the percentage of your maximum heart rate based on how much you want to work at. So, 75% target heart rate for a 45-year-old would be 75%x175 = about 132 beats per minute. Targeting 50-85% of your maximal heart rate is ideal for training performance and results, but 70-95% will help you reach aerobic and vigorous intensity zones. Be mindful of overtraining, and only aim for 70-95% intensity about one hour total a week. Everyone is different, so follow the training plan that works best for you and your body.
Cardio Formula
Here at Dynamis, we have the perfect solution for you. Our cardio formula is designed to get you the maximum results out of your training. Our product will help relax your blood vessels to speed up your post-exercise recovery and improve your blood circulation overall. Mixing cardio exercise plus the cardio formula equals optimal success for both your physical training results and your heart health. Try it today and keep fighting the healthy heart fight, or don’t and lose out on this opportunity to improve your heart health…. your choice!
