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strengthen your heart…
Your heart is your most important muscle. Here are
the keys to a healthy heart…
Cardiovascular exercise
You need to do exercise that raises your pulse sufficiently,
for at least 20 minutes, three times a week. I will
advise you about the correct pulse rate for you, with
the help of a heart rate monitor. Any continuous movement
of arms and legs will achieve this, even in your lounge
at home. I'll make sure it's varied and fun!
If you see me once a week, I will advise you on the
additional activities you can do on your own that will
strengthen your heart. This will ensure you get at least
three heart strengthening sessions a week. You can choose
from exercises at home, walking, jogging, swimming,
gardening, cycling…… anything that elevates
your heart rate for at least twenty minutes. It should
never be painful or unpleasant, but just enough to make
you a little out of breath for the twenty minutes of
your chosen activity.
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Eat and drink healthily
Plenty of fruit, vegetables, fish, complex carbohydrates
and fibre - and less fatty food - will help keep your
heart and circulatory system healthy. I will advise
you on the saturated fats to avoid - they clog up your
arteries and damage your heart.
Beware of excess alcohol, particularly if you've already
had a heart attack. But in moderation it's fine - one
glass of red wine a day can actually improve your circulatory
system.
For more details, see my page on Nutrition.
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Stop smoking
This is one of the best things you can do to improve
your health and wellbeing. Your body starts to recover
from all the damage inflicted by smoking as soon as
you stop, so it's never too late. If you want to give
up, I will help you every step of the way. As soon as
you give up smoking, your risk of heart attack starts
to reduce. After one year, the risk will have halved!
If you've tried to give up before and failed, I'll help
you break the habit once and for all.
For online training, see
www.Fitness4London.com
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