Clean Your Engine (aka your heart)
Our family's trusty steed; the 1969 Colony Park Mercury Station Wagon. It took us everywhere from, in town to across town and even out-of-town (crossing the US). It was a beaut with its simulated wood grain paneling, a Union 76 ball on the antenna and a 429 cubic inch, V8 engine. The engine was maintained by two people, our German mechanic Max, and Mom. Max did the heavy dirty work and Mom kept the engine clean. As a kid I never knew exactly what that meant but knew when the phrase, "time to clean out the engine" exited Mom's mouth you'd better hold on tight. Because shortly after, with a smile on her face and both hands gripping the wheel, she’d mash the accelerator to the floor sending the car sailing up the very long hill towards our house, and cleaning the engine (and making us smile) along the way.
Now let’s look at your heart like we would our old car’s engine. Are you regularly participating in beneficial aerobic exercise as a way to keep it running well? I must admit that it's a struggle for me. We walk fast daily but, I won't break into a sweat or feel an increase in my heart rate. That requires stairs, hills, a bicycle or even a youtube zoom class. But even then, what is enough?
According to the American College of Lifestyle Medicine (and based on evidence-based research) we should be participating in, “moderate to vigorous aerobic activity for thirty minutes, five times a week” because it is one of the four components of physical activity that assist in the prevention or reversal of chronic disease. The other three components are strength, balance and flexibility (which of course you know I can help with, through my live streaming or online video classes). So we're all in but, when doing aerobics how do you know when you’ve reached a moderate or vigorous level? Enter the Talk Test.
Talk Test:
1). Very light to light intensity exercise - I can talk and sing while walking/exercising - (<64% maximal heart rate)
2). Moderate intensity exercise - I can talk but not sing - (65-76% maximal heart rate)
3). Vigorous exercise - I can't talk or sing - (>77% maximal heart rate)
Yup, it's that easy. Now remember to listen to your body. If you haven't been participating in regular aerobic activity then warm up to it but, do start. Or, if you have some pre-existing conditions that concern you then ask your physician (but get on it). And, if you have any questions please, feel free to just ask.
Take care and be safe,
Kathryn