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Healthy Heart, Healthy Lungs. (Heart and Lungs).(Brief Article)
Lisa Allan rode her bike as fast as she could to the pool, about two miles away. By the time she got there, she was breathing hard and her heart was pounding. At the pool, she swam several laps until her Lungs ached from the effort. Later, she rode back home. Lisa didn't know it, but as she rode and swam, she was exercising her heart and lungs as well as her arms and legs.
Like the other muscles of your body, your heart needs exercise. The kind that's best for the heart--and the lungs--is aerobic exercise. Aerobic is a word that means oxygen-using. Aerobic exercise increases your body's oxygen use and builds endurance. Running, swimming, and bicycling are examples of aerobic exercise. Baseball and basketball are not because they involve lots of start-stop activity
For aerobic benefits, the exercise should be done steadily for at least 20 minutes and hard enough to raise your pulse rate (the number of times your heart beats in a minute) to your target heart rate. At your target heart rate, you will exercise your heart without putting too much strain on it.
RELATED ARTICLE: Your Target Heart Rate.
Medical experts explain how to figure out your target heart rate: Subtract your age from 220. Take 60 percent (for a low level of exercise) to 80 percent (for a high level of exercise) of that figure, and that's the heart rate you're aiming for.
* Let's figure that out for an 11-year-old who's been a couch potato and wants to start exercising at an easy level (60%).
20 - 11 = 209
- Exercise system emphasizes target heart rate for efficiency.
- News wire article from: Billings Gazette (Billings, MT) May 19, 2007 700+ words
...or both positive and negative resistance. The three elliptical machines have built-in heart-rate monitors. "We like to maintain your target heart rate throughout the entire workout, which helps burn calories," Roebling said. Still, that...
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...I teach the calculation of target heart rate to my students? And when is...suggest a grade level when target heart-rate zones may be appropriate...HR max formula to calculate target heart rate. Activity Guidelines It may...
- Are there benefits to exceeding the target heart rate?
- News wire article from: Knight Ridder/Tribune News Service March 22, 2004 700+ words
...percent to 85 percent of your maximum heart rate. There are many ways to figure your maximum heart rate, but the easiest is to subtract...The risks of working above the target heart rate are based on your medical history...
- Ask the doctor; Is it dangerous for me to go over my target heart rate?
- Newspaper article from: Harvard Heart Letter March 1, 2007 700+ words
...minutes because I went way over my target heart rate, the report he sent to my internist...dangerous for me to go over my target heart rate? A. First off, congratulations...common misconception that one's target heart rate represents a kind of unbreakable...
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- Newspaper article from: Chicago Tribune (Chicago, IL) Deardorff, Julie August 5, 2005 700+ words
...exercise specialists can help calculate the figures for resting heart rate and other key heart-rate indicators, including maximum heart rate and target heart-rate zone. One way to check whether your fitness level is improving is to monitor how quickly...
- Exercisers encouraged to know their maximum heart rate.
- Newspaper article from: Knight Ridder/Tribune News Service Wilson, Dru August 20, 1999 700+ words
...That means knowing your ``target heart rate.'' Trainers usually advise...maximum heart rate, called the target heart rate, Elliott says. That's generally...maximum heart rate to figure that target heart rate? Says Elliott: several ...
- Putting your heart to the test. (heart rate during exercise) (column)
- Magazine article from: Saturday Evening Post Getchell, Bud May 1, 1990 700+ words
...heart rate. Knowing your maximal heart rate helps you determine your training or target heart rate, an important factor when determining...To determine your training or target heart rate, you must know your heart rate...
- Brunei: Fitness Zone launches heart rate monitor watches.
- News wire article from: Asia Africa Intelligence Wire May 13, 2005 700+ words
...recently launched its first Polar heart rate monitor watches. A variety...the importance of monitoring heart rate and the benefits of working out within the target heart zone. The heart rate monitors can detect the heart...
- Physical fitness stays in the zone: Medina High School uses heart-rate monitors...
- Newspaper article from: Akron Beacon Journal (Akron, OH) December 5, 2006 700+ words
...per minute. In class, the target heart-rate ranges from 60 percent to 80...minute.) Staying in your target heart rate for at least 20 minutes means...important to work in their target heart-rate area." All this might signal...
- Sportline's Solo 960 Sport Watch, the World's Only Pedometer Heart Rate Watch,...
- Press release article from: Business Wire September 12, 2007 700+ words
...Memory Recall * Integrated Sensitivity Adjustment Heart Rate * ECG Accurate Heart Rate Measurement * Patented One-Touch Reading Without a Chest-Belt * Target Heart Rate Zone Programs * Hi and Lo Target Zone Alarm Time...
Source: HighBeam Research, Healthy Heart, Healthy Lungs. (Heart and Lungs).(Brief Article)