Active living is important for maintaining good heart health. In fact, physical inactivity is one of the major risk factors for heart disease. The FITT Principle is a set of rules that can help you maximize the heart healthy benefits you receive from exercise.
Exercise 3 times a week and slowly increase your activity to 7 times a week, so it is part of your daily routine. You’ll get the optimal heart benefit from doing something active every day.
Moderate intensity exercise is great for your heart. Keep your heart rate anywhere between 70-80% of your maximum heart rate (max HR) when you exercise. By doing interval training, you can push your heart rate up to 90% of your max HR as long as it is in short bouts and followed by a recovery period of 50-60% of max HR. Your predicted max HR is calculated using a formula: 220 – your age.
Please note: this does not apply to you if you have a heart condition and are on heart rate lowering medications. Please discuss this with your kinesiologist.
Any aerobic exercise that increases your heart rate is great for your heart health. The combination of aerobic exercise and strength training is shown to be the most effective means of training your heart.
Aim for 30-60 minutes of exercise per day. This time can be divided up into shorter sessions of 5-10 minutes several times a day.