Fitness Tips
Healthy Heart Fitness Tips
- Park your car at the end of the parking lot instead of trying to find a close spot.
- If you take the bus or subway get off a stop before your destination and walk the rest of the way.
- Take the stairs instead of the elevator or escalator.
- Think of doing housework and yard work as a chance of exercising.
- There are 3 phases when thinking about Cardiorespiratory Endurance (CRE) :
Phase I
Ex. Walking, jogging, elliptical, treadmill (constant intensity)Phase II
Ex. Cycling, swimming, running, rollerblading, hiking, stair stepping (requires a little bit of skill and a constant intensity)Phase III
Ex. Racquetball, tennis, basketball, volleyball (requires a lot more skill and intensity) ****Not for high risk, low fit, or symptomatic people
- Should be performing CRE around 20-60 minutes of continuous or intermittent (10 min bouts) 3-5 times per week.
- Begin the actual exercise phase at a moderate intensity because duration will build cardio fitness.
- Signs that you are starting to get a good workout: Sweating, increase heart rate, and still be able to hold a conversation, but not like when you first started.
- After every workout/run be sure to walk for 2-3 minutes afterwards to allow heart rate (HR) and blood pressure (BP) to come back down to normal. This will allow the blood to keep circulating and not collect (pool) in the lower extremities.
