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Heart Disease. Are You At Risk?

A heart attack occurs when the bloodweight.
supply carrying oxygen and otherThe Heart Foundation recommends 30
nutrients to the heart muscle isminutes or more of physical activity
blocked.[such as brisk walking] on most days of
Coronary heart disease is caused by thethe week. If you don't have time for a
build-up of artherosclerosis, [fatty30 minute block, take three 10 minute
deposits] or plaque on the inside ofwalks and accumulate in shorter bouts.
artery walls. This narrows the channelWalking 19km a week is enough exercise
inside the artery so there is less roomto improve cardiovascular health,
for the blood to flow through.according to a US study published in the
The following 2 critical risk factorsOctober 2005 issue of the journal Chest.
you should be aware of if you wish toResearchers at Duke University Medical
avoid a heart attack or heart disease.Centre found that overweight people who
SMOKING.walked 19km a week, considered by the
Stopping smoking is the single mostscientists to be a "moderate" amount of
important thing you can do to reduceexercise, consumed oxygen more
your risk of heart disease, according toefficiently and gained physical
the Heart Foundation.endurance, both of which reduced the
Smoking reduces the amount of oxygen inrisk of heart disease.
your blood, damages and constricts yourThe most important factor is to pace
artery walls and increases bloodyourself. If you have difficulty talking
pressure. It also increases your heartafter exercise, you may be over
rate, and can increase the rate at whichexerting. A good test for this is the
cholesterol deposits accumulate in thetarget heart rate for your age and this
blood vessels.is calculated by using a heart rate
For many smokers, fear is a majormonitor.
factor. Fear of giving up the pleasureA heart rate monitor is a good way to
or the crutch, fear that you will bemeasure the intensity and quality of
unable to enjoy life or handle stress. Ayour workouts and maximise your
number of strategies are available.outcomes. You use percentages of you
These include patches as well asmaximum heart rate [MHR] to judge the
psychotherapy and hypnotherapy.intensity for you. To work out your MHR
The benefits of quitting however, areyou simply deduct your age from 220.
almost immediate. From the moment youAbout 50 to 60 percent of your MHR is a
stop smoking, your extra risk of heartgood level for improving your overall
disease begins to decrease. One yearhealth. Once you hit 60 to 70 percent,
after stopping, your risk of anotheryou're in the "fitness zone" This is
heart attack is around half that of aperfect for those looking to train at a
continuing smoker.moderate intensity.
LACK OF PHYSICAL ACTIVITY.Seventy to 85 percent is about the
Your body is designed to move.Thereforefastest pace at which you can exercise
regular moderate physical activity isand still talk. This is great for
good for your heart. Being active can berunners wanting to improve performance.
fun, make you feel good in yourself andDon't go higher than this, 85 to 100
help boost your immune system. Physicalpercent is a zone best reserved for
activity can also help control otherserious athletes with a high pain
risk factors such as blood pressure andtolerance.



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