| A heart attack occurs when the blood
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| | factors such as blood pressure and
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| supply carrying oxygen and other
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| | weight.
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| nutrients to the heart muscle is blocked.
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| | The Heart Foundation recommends 30
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| Coronary heart disease is caused by the
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| | minutes or more of physical activity
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| build-up of artherosclerosis, [fatty
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| | [such as brisk walking] on most days of
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| deposits] or plaque on the inside of
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| | the week. If you don't have time for a 30
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| artery walls. This narrows the channel
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| | minute block, take three 10 minute walks
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| inside the artery so there is less room
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| | and accumulate in shorter bouts.
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| for the blood to flow through.
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| | Walking 19km a week is enough exercise to
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| The following 2 critical risk factors you
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| | improve cardiovascular health, according
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| should be aware of if you wish to avoid a
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| | to a US study published in the October
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| heart attack or heart disease.
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| | 2005 issue of the journal Chest.
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| SMOKING.
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| | Researchers at Duke University Medical
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| Stopping smoking is the single most
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| | Centre found that overweight people who
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| important thing you can do to reduce your
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| | walked 19km a week, considered by the
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| risk of heart disease, according to the
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| | scientists to be a "moderate" amount of
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| Heart Foundation.
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| | exercise, consumed oxygen more
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| Smoking reduces the amount of oxygen in
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| | efficiently and gained physical
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| your blood, damages and constricts your
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| | endurance, both of which reduced the risk
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| artery walls and increases blood
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| | of heart disease.
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| pressure. It also increases your heart
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| | The most important factor is to pace
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| rate, and can increase the rate at which
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| | yourself. If you have difficulty talking
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| cholesterol deposits accumulate in the
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| | after exercise, you may be over exerting.
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| blood vessels.
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| | A good test for this is the target heart
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| For many smokers, fear is a major factor.
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| | rate for your age and this is calculated
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| Fear of giving up the pleasure or the
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| | by using a heart rate monitor.
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| crutch, fear that you will be unable to
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| | A heart rate monitor is a good way to
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| enjoy life or handle stress. A number of
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| | measure the intensity and quality of your
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| strategies are available. These include
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| | workouts and maximise your outcomes. You
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| patches as well as psychotherapy and
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| | use percentages of you maximum heart rate
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| hypnotherapy.
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| | [MHR] to judge the intensity for you. To
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| The benefits of quitting however, are
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| | work out your MHR you simply deduct your
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| almost immediate. From the moment you
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| | age from 220. About 50 to 60 percent of
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| stop smoking, your extra risk of heart
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| | your MHR is a good level for improving
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| disease begins to decrease. One year
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| | your overall health. Once you hit 60 to
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| after stopping, your risk of another
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| | 70 percent, you're in the "fitness zone"
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| heart attack is around half that of a
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| | This is perfect for those looking to
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| continuing smoker.
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| | train at a moderate intensity.
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| LACK OF PHYSICAL ACTIVITY.
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| | Seventy to 85 percent is about the
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| Your body is designed to move.Therefore
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| | fastest pace at which you can exercise
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| regular moderate physical activity is
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| | and still talk. This is great for runners
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| good for your heart. Being active can be
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| | wanting to improve performance. Don't go
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| fun, make you feel good in yourself and
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| | higher than this, 85 to 100 percent is a
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| help boost your immune system. Physical
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| | zone best reserved for serious athletes
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| activity can also help control other risk
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| | with a high pain tolerance.
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