Since February is the LOVE MONTH, and love is associated with the heart, I will feature some articles that is all about the "PUMPING MUSCLE" of our body.
If you want your heart to be healthy for the rest of your life, follow this prescription:
1.Get plenty of EXERCISE.
WALKING:
If you put a little oomph into it, walking can become a great exercise, burning about 180 calories in 30 minutes. Adding hills, sprints or a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly-pretend your trying to catch a ride in a BUS or PUV-and keep your head up, back straight and swing your arms.
RUNNING:
Running is one of the best activities you can do. It doesn't require special equipments (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if your running towards the top of the hill or doing sprints. A 145 ib. person can burn 300 (at 5.2 mph) in 30 minutes. The downside is, it takes lot of practice, and you should watch your knees and ankles for any discomfort or pain.
BICYCLING:
Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go, and how high your resistance is.
SWIMMING:
Swimming is a full-body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported, so you don't have to worry about high-impact injuries. It is also a good cross-training for other cardio activities.
2. Follow a good DIET.
- 8-10% of the day's total calories from saturated fat.
- 30 percent or less of the day’s total calories from fat.
- Less than 300 milligrams of dietary cholesterol a day.
- Limit sodium intake to 2400 milligrams a day.
- Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.)
3. Keep your heart CLEAN and DRUG-FREE.
Minimize, or if possible, avoid SMOKING:
Scientists have proven that smoking doubles your risk of having a heart attack and doubles, triples, or quadruples your risk of sudden cardiac death. Each year, over 300,000 Americans die of smoking-related heart disease. So, don't smoke. If you do, quit. The sooner you quit, the sooner your risk will start to decline. There is hope. Former smokers can completely lower their risk of sudden cardiac death within ten years of quitting.
Do not take ILLEGAL DRUGS:
Because they are foreign substances, any drug can effect your heart. Even prescribed medications can. However, since prescribed medications are legal, doctors are able to control the effect a drug will have on your heart by controlling the dosage. With illegal drugs (cocaine, heroin, marijuana, amphetamines, etc.), YOU have to control the effect on your heart. Can you do that? Only if you don't take any. Even a small amount of a drug can be potentially fatal. So, don't use illegal drugs. If you do, quit.
DRINK ALCOHOLIC BEVERAGES MODERATELY:
While drinking alcohol in moderation may not pose a risk, drinking excessively does pose a serious hazard to your heart. While alcohol flows in your blood stream, the nutrient-rich blood is less able to nourish the heart. If the alcohol content is excessive, your heart will be in danger. So, don't drink alcohol excessively. If you do, quit.
