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