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Heart Disease. Are You At Risk?

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



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