While 40%  of the U.S. population say they exercise regularly, only an estimated 7- 8% exercise at the level that offers real cardiovascular benefit. 
                          
You have seen the results of inactivity on the other muscles of the body:  without exercise, they get flabby and weak.  The same is true for the heart muscle.

Your heart is a muscle about the size of your fist.  It is expected to beat about 70 times a minute, or 1,000,800 times a day, non-stop, for the rest of your life.  Its job is to pump blood through the 60,000 miles of blood vessels in the body, to supply oxygen & carbon dioxide.  

The evidence is strong that physical activity protects against heart disease.  Studies of people with active jobs, such as postal carriers and longshoreman, showed that they had less heart disease that their less active coworkers.  The risk of heart attack is lower and the chances of surviving a heart attack is greater for those who do regular recreational exercise as well.  Exercise appears to reduce the risk of heart attack by:                           

• Increasing HDL cholesterol and lowering triglyceride levels
• Lowering resting blood pressure
• Controlling body weight and lowering body fat
• Reducing the chances of a blood clot forming on the rough surface of coronary arteries,
  leading to blockage 
•  Improving the blood supply to the heart    

To reach a reasonable level of fitness, apply the 3 steps fitness formula to your exercise regimen:

1. Intensity- Some experts suggest using a target heart pulse range.  This is fine if you can monitor your pulse without difficulty.  Target heart ranges should be individualized and based on your treadmill fitness test results or your doctor's recommendations.
You may also use the "talk walk" test.  That is, you should be able to carry on a conversation without much effort while exercising.  If not, you are overdoing it and should slow down a little.  Generally, the most beneficial types of exercises are those that use larger muscles ( arms & legs) and involve continuous movements such as walking, dancing, swimming, etc.  Most importantly, choose fitness activities you enjoy.

2. Duration-At least 20 minutes of sustained activity, plus 5-10 minute warm up and cool down. However, there is newer evidence that shows the benefits of even smaller amounts of exercise. Just getting out and moving your body will burn calories and work your muscles.

3. Frequency- 3-5 times a week. At first, it may be easier to do a small amount of activity every day and work up to longer amounts of sustained activity. 

And of course, check with your doctor before beginning a new exercise program. This especially true for people who have been inactive or have shortness of breath or pain upon exertion.  

A Personal Diet & Diet Program
Our Weight Loss and Diet Programs include...
"The Personal Diet" 
"A Quick Start Meal Plan" 
and
 The "Right-on Track"- Diet Program

All our Diets |  Weight Loss Experts | Weight Loss | Diet Plan Sample |  Weight Loss & Diet Program | Diet Sample Profile  
 Weight Loss Diets that Fit  | Healthy Diets | Safe Weight Loss | FAQ's

We subscribe to the  Health On the Net Foundation  and the  HON code of principles on the net.  

© 1999-2006 A-PersonalDietitian.com., All rights reserved.