Pioneer – Peace United Methodist Church

Heart Friendly Exercise:  (Be sure to check with your doctor first before starting an exercise program.)

Pump Up Intensity:  Intense workouts hold the key to continued fitness and heart health: your exercising heart rate should be 40 – 50 percent higher than your normal resting heart rate.  Although you will be working harder, you can pack a heart-healthy workout in to less time.

Take the Talk Test:  No heart rate monitor?  No problem.  To reach the level of exertion needed to benefit your heart, you should be working out to the point where you can only carry on brief three-word conversations.  If you are able to chat as usual, step up your workout routine.

Divide and Conquer:  Three 10-minute intervals of aerobic exercise a day can be just as beneficial as one 30-minute session.  If your schedule doesn’t permit going to the gym in one block of time, set aside a few of these mini-sessions during your day – just be sure to keep that intensity up.

Pick Performance:  While low-intensity exercise such as gardening and housework does help, more intense exercise such as swimming, bicycling, running or brisk walking for at least 30 minutes most days of the week provides the best heart-healthy results.

Partner Up:  People are more likely to stick with a regular exercise program when they have someone to give them incentive (or lay on the guilt).

Stay Fresh:  After a few months, your body gets used to whatever activity you do and the workouts become easier; however, the benefits decline.  So, mix up your exercise routine or add new activities to your workout.