As you read this post remember Simply Pure Fitness is exactly what is says. SIMPLE. We can make matters of the heart complicated or we can simply start ONE Step at a Time. Whether you are a beginner, intermediate or advance cardiovascular exerciser this post has a message waiting for you.
Today, we are focusing on the basic matters of the heart – what it does, a few tips to get moving, keep moving or improve your movement and the power of rest.
First let’s give our mind some food for thought. The heart is an important organ made of muscle tissue that pumps blood through the body, its located in the center of the chest cavity and tilts slightly to the left.
Its the most vital organ in your body – each time you breathe in the heart must pump that oxygen to ALL parts of the body for it to function properly.
Without a healthy heart many complications can occur.
Since the heart is made of muscle tissue lets exercise it to make it strong for prevention and longevity.
Next lets give our body some tips on how to manage this process.
- The first thing I recommend is getting a heart rate monitor. My favorite brand and model to recommend is Polar – Click here Heart Rate Monitor to order online or go to your nearest sports store.
- Find your fitness level on the chart below.
3. Choose an exercise you will practice. Walking in the park, go for bike ride or swim. You can go to a gym and use any of the cardiovascular machines or you can find some videos on your TV or computer and exercise your heart at home. Start with practicing 10 -15 minutes a few days per week. The following week practice 20-25 minutes a few days per week. The third week practice 25-30 minutes a few days per week. The 4th week REST and let your heart heal completely!
It is important to replenish during this time. When you exercise to strengthen your heart the muscle tissue is broken down and needs nourishment to rebuild itself. Nourishment from all natural, whole foods. Do not complicate this. Stay on the outside aisles of the grocery store and purchase fresh fruit, vegetables, lean protein meats (chicken, turkey, beef, fish and pork). If you are eating bread make sure it is gluten free. Eat at least 3-4 times per day with protein and vegetable at each meal. TAKE A MULTI MINERAL VITAMIN!
When you resume the following week practice 30 minutes exercise for one or two more days more per week than you did during the first 3 weeks. Eventually work your way up to 6 days per week.
What will you do the entire 4th week while you are Healing and resting?
I have a few suggestions:
- Practice stretching and deep breathing. This will help heal the muscle tissues of your heart and keep your cardiovascular practice consistent. Stretching with deep breathing is a different method of cardiovascular training that might feel easier that the other methods, but it is effective for the purposes of healing for one week. Examine your heart through your monitor while you stretch to get to know yourself and your heart. After week 4 return to the methods of training from the first 3 weeks even stronger than before.
So, if exercising your physical heart 6 days a week is not a desire of your heart – take the first steps by getting a heart rate monitor, choose an exercise you will practice and practice it for 10-15 minutes – a few days a week. Replenish your body with good, clean, whole foods and be consistent in whatever you commit to.
If you have any comments or additional questions please click here to Contact Dawn and I will personally respond to you.