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Thread: Exercise your Heart!!!!!!!!

  1. #1

    Exercise your Heart!!!!!!!!

    Lack of physical activity is a risk factor for heart disease. That’s why it’s important to realize that not only is exercise fun, it’s good for your health.

    Exercise is more than jumping jacks and deep knee bends — it includes any physical activity from roller skating to dancing. And if you’re fit, you can exercise longer and with less effort than a person who is not in good condition. Exercise also may be an effective outlet for tension and stress.

    Exercise helps you feel better, look good, and can improve your overall sense of well being. It can increase your physical strength and stamina. Proper exercise also can improve your circulation and the performance of your heart and lungs.

    Your Heart and Blood Vessels

    Your heart is a very strong muscle that pumps blood through miles and miles of blood vessels to every part of your body. Blood vessels are normally soft, elastic tubes that stretch or expand to make room for the blood to flow through them.

    The three main types of blood vessels are arteries, veins and capillaries. Some of your arteries and veins are as big around as your thumb, and some are almost too small to see. Capillaries, the smallest blood vessels of all, are smaller than a single hair.

    These three types of blood vessels form a continuous network of tubes that act together to conduct blood to the body's tissues and to return that blood to the heart. The arteries carry nutrient-rich blood away from the heart to all parts of the body. They branch into smaller and smaller arteries that lead into the capillaries. These very small, one-cell-thick vessels allow oxygen and other nutrients carried by the blood to move out of the bloodstream and into the nearby cells. At the same time, waste products including carbon dioxide enter the capillaries.

    From the capillaries, blood flows into the veins, which merge into larger and larger veins as they return the blood to the heart. This blood is partially deoxygenated — that is, much of its original supply of oxygen has moved into the body's cells. This blood enters the right side of the heart and is then pumped to the lungs where it is reoxygenated, or resupplied with oxygen. After returning to the left side of the heart, the blood is again pumped out to the body. Your heart, together with the arteries, capillaries and veins, make up the cardiovascular system.

    Increase Cardiovascular Fitness

    Your heart, like any other muscle in your body, gets stronger with regular exercise. The right kind of exercise increases cardiovascular fitness by improving blood circulation throughout your body. Cardiovascular fitness allows you to exercise vigorously for long periods of time without tiring.

    Exercise that promotes cardiovascular fitness improves your body’s circulation to help your heart, lungs and other organs work together more efficiently. Cardiovascular fitness also may help you meet physical and emotional demands more readily.

    Cardiovascular fitness may help reduce the risk of heart disease. A strong heart does not have to work as hard to circulate the blood through the body because it can pump more efficiently with each beat. It’s impossible to prove you will live longer or never have a heart attack if you’re in good physical condition. But cardiovascular fitness helps you feel better and can improve the quality of your life.

    Types Of Exercise

    Dynamic or aerobic activity involves large muscle groups engaged in rhythmic, repeated movements. Examples of aerobic activities include jogging, brisk walking, swimming, bicycling and jumping rope. Such endurance type of activities depend mainly on energy derived from the consumption of oxygen (aerobic). Thus they increase the body’s need for oxygen. Because blood delivers oxygen to the body, aerobic activity challenges the heart and circulatory system to meet this increased need.

    One way to demonstrate changes in cardiovascular activity and oxygen consumption is to measure your pulse rate (number of times your heart beats per minute) before, during and after an activity. Aerobic exercise will increase your pulse, and the more intense the activity — that is, the more energy-demanding — the greater the increase in your pulse. When you stop exercising, your pulse does not immediately return to normal. Instead it gradually returns to its resting level. The greater your level of fitness, the more rapidly your pulse rate will fall.

    A few sports such as racquetball, basketball and soccer can be considered aerobic exercises if you move continuously. Static exercise like weight lifting is important for overall fitness. Static exercise may help build muscle strength, but to help improve your cardiovascular system supplement it with dynamic exercise.

    Choose an Exercise Program

    Once you decide to exercise regularly, consider a few factors to choose an exercise program. Your health and physical capability are among the most important considerations. Choose activities in which you enjoy, you either have some skill and ability or you’re interested in learning. By concentrating on one activity, you will improve your skill and endurance more rapidly, and it will be easier for you to chart your progress.

    Choose an exercise activity that is convenient for you. Your exercise program won’t continue long if it is a hassle to achieve. Individual sports such as jogging and bicycling are more convenient than sports that require other players, or special courts or facilities.

    One of the most important factors in beginning an exercise program is to select the most convenient time for you to exercise. It is also important to follow a regular schedule so exercise becomes a habit.

    Begin an Exercise Program

    When you begin your exercise program, try to make a serious commitment to exercise 30 minutes 3-4 times a week. One of the biggest mistakes people make when starting an exercise program is doing too much too soon. Too much exercise may later result in injury or painful muscle ache.

    Each exercise session should include a warm-up, the dynamic exercise, and a cool-down period.

    The warm-up of five minutes should consist of moderate activity that will gradually increase your heart and breathing rate. These prepare the body for vigorous activity by increasing respiration, circulation and body temperature. A warm-up will reduce the risk of injury during the exercise period.

    After the warm-up, begin the dynamic exercise. Initially a period of 15-20 minutes is enough. Gradually increase the amount of exercise time as your physical stamina increases. You should exercise at a moderate, not exhaustive, intensity. Don’t push yourself until you are about to collapse. If you exercise regularly, you’ll be able to increase the intensity and duration of the exercise activity without becoming totally fatigued.

    After the exercise period, allow your body about five minutes to cool down. Walk around and give your body time to readjust gradually. Don’t stand still or lie down immediately after exercising. Stretch at the end of your cool down to increase your flexibility and reduce soreness.

    To help you establish a regular schedule for exercise, choose a realistic starting date, such as a Saturday, when you know you’ll have time to begin your program. Also, try to exercise at the same time each day so it becomes a regular part of your schedule. You might want to ask a friend to start the program with you.

    Keep track of the days you exercise and record the distance and/or duration of each exercise session. You also may want to make a notation about how you feel after each exercise session -- invigorated, fatigued, or uncomfortable. By keeping such an exercise diary, you can measure your progress.

    If you miss a day because you are ill, the weather is bad, or you have to do something else, all you need to do is schedule a make-up workout on a day you are not already scheduled. Don’t try to double your exercise time during your next session.

    Once You Have Started - Don't Stop


    Cardiovascular fitness is an ongoing process. It requires a lifetime commitment. So don’t stop. If you do, the benefits are rapidly lost. Exercise habits should be maintained year around, year after year.

    Try different activities and schedules until you find the one that’s right for you. When you begin your exercise program, don’t expect dramatic overnight changes. Look for changes gradually over the next weeks and months. You’ll find you have more energy and you’ll look and feel better. Plus, you’ll have the confidence to know you’re helping yourself become healthier.

    The best time to start your fitness habit is now. If you begin exercising regularly while you’re younger, then it’s likely you will continue exercising as you get older. Make cardiovascular fitness a lifetime commitment. Exercise, have good health and great fun.

  2. #2
    nice share da...GUD POST

  3. #3
    hmmm i will try it

  4. #4
    that is really a good sharing to me, thanks.

  5. #5
    if you want be healthy,just do it

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