Join us for National Wear Red Day!
February is heart health month and we are passionate about helping people achieve heart health through evidence based lifestyle measures. Join our own cardiologist, Dr. Kimberly Parks, along with Synergy Health Coach Suzie Robertson for a high intensity interval training routine that you can begin using today to help reduce your risk of having a heart attack or stroke.
Today is “national wear red day, ” a day declared by the AHA to raise awareness about the greatest health threat to women: Heart Disease. In 2004, the American Heart Association launched “Go Red For Women” a movement designed to educate about the risks of heart disease and to advocate for the health of all women. They fund lifesaving research around the world and are committed to removing the unique barriers women face to experiencing better health and well-being. Learn more about why we wear red here.
Dedicating time to regular exercise is one of the most important ways you can reduce your risk of having a heart attack or stroke. Here are some ways that exercise works to make your heart healthier:
Improves Cardiovascular Function: Exercise strengthens the heart muscle which allows it to pump blood more efficiently, resulting in better overall circulation and reduced strain on the heart.
Lowers Blood Pressure: Regular exercise can improve elasticity of the blood vessels and make blood flow more efficient. If you have high blood pressure, regular exercise can lead to a 5 – 7 mmHg lowering of blood pressure, which is as much as some medications!
Manages Cholesterol Levels: Exercise helps raise “good” cholesterol (HDL) and lowers “bad” cholesterol (LDL)
Enhance insulin sensitivity: Exercise improves the way your body regulates blood sugar by improving sensitivity to insulin. This is important for preventing diabetes, which is a associated with increased risk for heart disease.
Reduces inflammation: Inflammation is linked to various cardiovascular diseases. Exercise has anti-inflammatory effects, helping to reduce inflammation in the body and protect against heart conditions.
Promote Healthy Blood Vessels: Exercise stimulates the production of nitric oxide, a compound that helps blood vessels relax/ dilate and maintain their flexibility.
Manages Stress: Physical activity is a natural stress reliever. Chronic stress can contribute to heart disease, and regular exercise helps manage stress levels, promoting mental well-being and cardiovascular health
Enhance Heart Rate Variability (HRV) HRV is a measure of the variation in time between each heartbeat. Higher HRV is associated with better cardiovascular health, and exercise has been shown to improve HRV
Reduces risk of blood clotting: Exercise helps prevent the formation of blood clots by improving the fibrinolytic system, which is responsible for breaking down clots. This reduces the risk of heart attacks and strokes.
The exercise routine in this video was inspired by a recent study that showed that High Intensity Interval Training (HIIT) can significantly improve the arteries in people who have established heart disease.
To figure out target heart rates for moderate, vigorous, and intense aerobic training, we need to start by figuring out our maximum heart rates. According to the American Heart Association, you can calculate your estimated max heart rate by subtracting your age from 220. For example, a 60-year-old would have an estimated max heart rate of 160.
Aim to reach a heart rate of 50-70% of your max during moderate aerobic activity, and 70 to 85% of your max during vigorous aerobic exercise. During high intensity interval training, the goal is to reach a heart rate between 85 and 95% of your estimated max heart rate during each intense interval. Then, during your recovery interval, you can settle into a heart rate at the moderate 50 to 70% level.
For more information about maximum and target heart rates by age, you can visit this American Heart Association article.
Please join us in this heart healthy routine!