Skip to content

Heart health extremely important

Cardiovascular training includes many different activities
10670912_web1_HITclasses
One of the HIIT classes at Anytime Fitness in Chemainus. (Photo submitted)

In February, we celebrate Valentine’s Day, love and matters of the heart.

I think it is only fitting to make February all about keeping your heart healthy too! Cardiovascular training is one of the best ways to maintain a healthy heart and heal a sick one. There are several ways to train for cardio endurance from exercises like walking, biking and hiking to aerobics, high intensity interval training and swimming to name just a few.

When getting cardiovascular exercise, it is important to know how you are training and at what intensities will benefit you the most. For instance, if you are looking to improve overall endurance or shed a few pounds, you will want to train between 60-75 per cent of your heart rate max.

This is when you are most likely to get into what is called a ‘steady state’ when your oxygen demands are being met easily and your body can maintain the activity for a sustained period of time.

If you are looking to increase your heart’s capacity to sustain variable training and long distances, then you will want to train over 75 per cent but usually under 85 per cent of your heart rate max. If you are just starting out from a long period of sedentary lifestyle, then starting at 50 per cent of your heart rate max is best to ease your heart back into working efficiently for you again.

OK, so what is your heart rate max? How do you figure out these percentages and how do you calculate them?

A basic calculation: 220 minus your age yields your Heart Rate Max (HRM). Let’s say you are 45 years of age: 220-45=175. A 175 would be your Heart Rate Max. To find your steady state, a.k.a., the fat burn zone, you would simply multiply 175 HRM by 60 per cent and then 75 per cent which would equal 105 beats per minute (bpm) and 131 bpm. Your 60-75 per cent zone is 105-131 bpm. If you knew your resting heart rate you could easily calculate a more personalized training zone for yourself, but the above calculation is a great place to start.

If you are feeling like finding the time is hindering you from getting cardiovascular training, a great time efficient method is high intensity interval training (HIIT). This type of training rapidly increases your heart’s capabilities in a short period of time.

HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 15-30 seconds and then walking for 1-2 minutes. Repeat that 2.5-minute interval five times for a 12-minute fat blasting workout.

The main goal of HIIT training is to give maximum effort for a short period of time. If running is not your thing, you can sub the running for stairs, hills, jumping jacks, jump rope or anything that gets your heart pumping! One of the great advantages to HIIT training is that you can do it anywhere, even in the comfort of your home so there really are no excuses.

No matter your age, you can always improve your cardiovascular health. There is no perfect time to start and even now in winter you can always find ways to get your training in.

One of my favourite quotes is by C.S Lewis: “You are never too old to set a new goal or dream a new dream.” So set that cardio goal this month and start training for a healthier heart.

Nicole Cournoyer is the general manager of Anytime Fitness in Chemainus.