1. Prevent Heart Disease
The best way to avoid a heart attack or artery blockage is to prevent it from ever happening. While diet plays a huge part in maintaining a healthy heart, there is no substitute for cardiovascular exercise. The healthiest eaters in the world cannot keep their heart pumping at maximum capacity unless they get it working hard on a regular basis. Inactivity also contributes to obesity, high cholesterol, high blood pressure and diabetes.
2. Feel Better
A healthy heart pumps blood throughout the body, including the brain. Depression and memory loss also are symptoms found in people who do not exercise regularly. Endorphins get pushed through the body when you exercise your heart as well, providing those good feelings that can keep you active. Exercises for the heart will affect every facet of your life, including your sex drive and ability to think clearly.
3. Get Moving
You've got to get up and get moving to get the heart working in peak condition. Regular aerobic training, such as fast walking, running, biking and other fast-moving sports, should be a part of every person's regular health maintenance regimen. You'll want to step up your regular heartbeat by 50 percent for at least 30 minutes every day to get the most benefit for your heart. Measure your heartbeat before and after exercise to make sure you reach your peak levels.
4. Count the Ways
You'll want to reach a target rate with your exercise, which is about 50% to 85% of your maximum heart rate. This rate is about where you want to be every day during your aerobic exercise. To measure your heartbeat, put two fingers on your neck or wrist, where you can feel you heart beating. Look at the clock and measure your pulse for 10 seconds, then multiply this number by 6. Then look at a target heart rate zone chart to see rates for people in your age group. For example, a 25-year old might have a target heart rate of about 98 to 166, while a 55-year old may have a target heart rate of about 83 to 140.
5. Get In the Zone
Once you know your maximum target heart rate and how to measure your heart rate while you are exercising, you can set goals and extend those goals as each one is reached. Working out at 50 percent of your maximum rate is a good place to start and will keep your heart fit and healthy, even if you never exceed that goal. However, you should consider stepping up the pace to burn more calories and increase your endurance. As long as your heart can handle the load, your cardiovascular system will improve even more when you move up your heart rate to within 60 or 80 percent of your maximum target rate.
