Routine Exercise is Vital for a Healthy Heart

Routine Exercise is Vital for a Healthy Heart!

Check out these great opportunities offered by the Center for Rehabilitation and Wellness

Boot Camp
meets Mondays and Wednesdays at 5:30 pm  $50.00 month
Boot camp is a supervised challenging circuit training workout for the entire body, increasing strength and improving muscular definition and endurance. This package includes membership to the Fitness Center.

Yoga Stretch
meets Mondays and Wednesdays at 9 am $30.00/month
A beginner Yoga class that is great for anyone looking for a gentle stretch class. Move through a series of poses that help to improve strength, range of motion and overall health.

meets 2-days per week $30.00/month
meets 3-days per week $40.00/month
The AquaHealth is a recreational low intensity exercise class in warm water designed to accommodate the abilities of individuals with arthritis and other related musculoskeletal conditions (each person exercises at his/her own pace).

meets 2-days per week $30.00/month
meets 3-days per week $40.00/month
The AquaFit class is a moderate intensity water aerobics class that is taught in a group setting and designed to increase cardiovascular fitness, muscle strength, endurance and range of motion. Participants are encouraged to exercise at there own pace.

Tai Chi for Health
Level 1 7-week program $30.00
Level 2 $15.00/month
Tai Chi is a controlled exercise with slow, synchronized movements that are easy to learn and use. Benefits include: reduced pain, improved ability to cope with stress/depression, muscle strength, posture, circulation and heart and lung function.

For more information or to register for the opportunity of a healthy heart, call 740.393.9875. 

Maintaining a healthy heart is one of the most important reasons to exercise.

And, since the heart is a muscle, regular exercise increases the heart’s capacity to deal with new tasks without strain — much like strengthening skeletal muscles. Your heart rate gives you a play-by-play account of your body’s responses to changes in your physical activity. It also determines whether you’re working hard enough to get the results you desire or if you’re not allowing enough recovery time after your last workout (your resting heart rate will be higher than normal).

In order to find the best “zone” for your goals and activity, you must first know how to calculate your maximum heart rate. The following formula offers a rough baseline: 220 – Age = maximum heart rate (MHR)

Pick a Number
For endurance training and general aerobic conditioning, calculate 50 to 65 percent of your maximum heart rate if you’re a beginner; 60 to 75 percent for intermediate level exercisers; and 70 to 85 percent for established aerobic exercisers. For example, if you’re a 45-year-old beginner with no known health issues, your maximum heart rate is approximately 175 beats a minute. Fifty to 65 percent of that maximum is 87 to 113 beats per minute; this is your starting point for cardiovascular activity.

For weight loss, use interval training to burn the most calories. Short bursts of high-intensity exercise (80 to 85 percent of your maximum heart rate) followed by lower-intensity recovery periods (50 to 65 percent of your maximum heart rate) burns more calories than exercising at a consistent level of exertion for the same amount of time. Richard Cotton, M.A., ACSM’s National Director of Certification Programs, cautions, “Speed or anaerobic training done above those ranges (85 percent and over) and is not recommended for beginners.”

Your heart rate can also help you keep tabs on your progress: measure your heart rate 15 to 60 minutes after exercising and compare these numbers over time as you get in better shape. The numbers decrease as your heart becomes stronger.

American College of Sports Medicine | Retrieved from: