Heart disease, stroke and diabetes runs in my family. I'm in my early 20's and am just wondering what kind of cardio excercise can I do for a healthy heart? I have an excercise bike and anyone that has any good routines or workouts please help me out, it would be very much appreciated.
Anything to get your heart rate up to 65% to 85% of your maximum will be good. Whatever you choose is up to you. Pick something you don't dread so you stick with it. Take 220 and subtract your age. Then figure 65% to 85% of that. Stay in that range for at least a half an hour, better yet 45 minutes 5 or 6 days a week. You are smart thinking about it now. You can put this off if you start exercising aerobically now and be committed to it.
Anything to get your heart rate up to 65% to 85% of your maximum will be good. Whatever you choose is up to you. Pick something you don't dread so you stick with it. Take 220 and subtract your age. Then figure 65% to 85% of that. Stay in that range for at least a half an hour, better yet 45 minutes 5 or 6 days a week. You are smart thinking about it now. You can put this off if you start exercising aerobically now and be committed to it.
Hi Rick, thanks for the info. What exactly is 65 to 85%?
If you are 22 then you want your heart rate to be between 128 and 168 beats per minute as you are working out. The higher the better. If you are just starting an exercise routine I would stay closer to 130 and slowly work higher as you become more comfortable with it. Get yourself a heart monitor, one that straps to your chest. They are the most accurate.
Hi MrGrim,
A simple but accurate answer to your question is Walking and a Suitable Diet. I am not disagreeing with the suggestions given by the others, but am offering another alternative. You would need to stride out 20 - 30 minutes a day for 3-5 days per week.
You could do some of the strength/endurance exercises as above in-between. The bike is useful too, especially in poor weather. There are various aspects to physical fitness -flexibility, strength, endurance and speed. In your case your will be trying to improve cardiovascular fitness. Exercise also helps improve the High Density Cholesterol ( the "good" cholesterol) as does the consumption of oats, oat bran, almonds and walnuts. A suitable diet avoids fats, especially saturated fats, and processed foods as far as is possible. Fast-food is mostly out, as are a lot of dairy products. Yoghurt is a good substitute. Fish regularly on the menu is very important. Fresh fruit and veges likewise. Anyway, there is plently of info on the 'net re diet. The importance, especially over a long period of time, cannot be exaggerated. Make appropriate diet and exercise an essential part of your lifestyle, especially in view of your family history.Good Luck.
Excelsoir
I must agree. My cardio Dr. said besides diet a brisk walk building up to 1/2 an hr. 5 days a week has proven to be one of the best exercises a person can do. Untill you find where you want your heart rate to be you can do the "talk test" If your walking briskly and can still carry on a conversation your at the right speed. If not, you need to slow down your pace. This came from different walking sources.
