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According to the us department of health and Human services heart disease is the primary killer of American women. One out of every three women in the us dies of heart disease. nearly two-thirds of American women who die unexpectedly of a heart attack had no prior symptoms. Americans can lower their risk of heart disease by as much as 82% just by leading a healthy lifestyle. One lifestyle change that you can do today to minimize your risk of heart disease is to exercise regularly. Physical exercise not only helps to fight heart disease but it can also minimize your risk of high blood pressure, osteoporosis, breast and colon cancer, depression, anxiety and stress.A regular fitness routine including cardiovascular (cardio) exercises at least three times a week will improve the strength of your heart and help it work a lot more efficiently. This will also help minimize high blood pressure, control your cholesterol levels, and help keep diabetes in check by improving your body’s ability to metabolize glucose.There are lots of other health benefits of cardiovascular fitness exercises including:
helps with weight loss by mobilizing excess fat from the body
improves flexibility and builds muscle
increases your energy store in the body
decreases your risk of orthopedic injury by improving flexibility
helps build healthy bones, muscles and joints
For optimum health you must exercise 3-5 times a week. When people hear the term “cardio” normally they think of running or walking on a treadmill. However, there are several other ways to get your heart rate up.
Aerobica
Most gyms offer aerobic classes to help you get your heart pumping. If you are not a member of a gym you can also purchase fitness DVDs that feature aerobic exercises created by professional fitness trainers at your local discount store.
Dancing
You can get an exceptional cardio workout from dancing. It can be as basic as listening to your favorite upbeat music and moving your body to it in the comfort of your own living room, or dancing to a Zumba dance DVD or a dance game on your Wii or X Box. Gyms, YMCA’s and parks and recreation departments also offer dance classes.
Bicycling
Bicycling is another great cardio workout. A half and hour bike ride three times a week can help get your heart rate up to improve physical fitness.
Other cardiovascular fitness exercises include, jogging, stair climbing, rowing, and swimming. You must make sure your heart is pumping at a rate of around 108 beats per minute or within the range of 105 to 112 beats per minute while exercising.
If you don’t have a heart monitor you can check your pulse for 6 seconds after 5 minutes of exercise and then multiply your pulse with 10 to make it beats per minute. If your heart beat is less than 105 beats per minutes then you must increase the speed of your exercise and recheck your pulse. If your heart beat is a lot more than 112 beats per minute then slow down and recheck.
For those that are just starting a cardiovascular fitness routine you must begin with just 5 to 10 minutes a day and gradually increase it to 30 minutes per day, 3-5 times a week.
If you have any of these health conditions; heart disease, chest pains, shortness of breath, high blood pressure, dizziness, bone or joint pains, insulin-dependent diabetes which is not appropriately controlled or are planning to vigorously exercise after a long period of inactivity make sure you seek advice from your doctor before starting a regular fitness routine.
Quanto spesso ti eserciti? I challenge all healthy mommies magazine readers to incorporate 30 minutes of cardio 3-5 times a week starting today.
This is a blog Hop. The policies of this blog Hop are the following:
Visit thehealthymoms.net every Friday and link up to your fitness Friday post or any post fitness related.
Put our fitness Friday button somewhere on your blog (code is above) or blog post and invite your readers to join us every Friday.
Place these policies on your fitness Friday post.
Leave me a comment on thehealthymoms.net so I can visit your blog. ( You need to have a Google+ account to leave comments. sign up for one HERE.)
Visit the other blogs linking up here and the other blogs that co-host fitness Friday every week.
Our talented co-hosts:Chandra Sullivan –Spark Your Motivationtere Scott – Teachable Scott Tots Homeschooldanielle Nabozny – Lip Gloss e Yoga Pantslisa Belanger – Ispirami Wellmaryann Mitchell – Non è cibo, è Meangela Barnets – Fit Personifiedwendi Barker – Wendi’s Book Cornerlacey Baker – Love Lacey 365
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Sul nostro fondatore
Cascia Talbert è una blogger impegnata e madre di cinque figli, che vive a Spokane, WA. Con un B.A. Nella storia e nella legge e una passione per la scrittura e la rimanere in salute, ha iniziato la rivista Healthy Mommies nel 2007. La rivista Healthy Mommies è attualmente classificata il miglior blog sulla salute per le mamme. La signora Talbert crede che se le madri sono ben educate su problemi di salute e su come rimanere in salute, possono trasmettere tali informazioni ai loro figli e invertire le statistiche sull’obesità infantile negli Stati Uniti
La signora Talbert gestisce The Healthy Mommies Social Network, è la fondatrice di Healthy Mommies Media e anche blog su talbertzoo.com. Puoi seguirla su facebook.com/thehealthymomsmag e twitter.com/cltalbert.
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Link a questo post: fitness venerdì #bloghop # Linkup – Esercizi di fitness cardiovascolare per la salute del cuore
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