Jim Reinking- Cardio-vascular fitness is important at any age. Raising the heart-rate moderately for a minimum of 20-30 minutes, 3-5 times a week, is essential for good health, particularly as one gets older.  (If one is 35 yrs. of age and older, a moderate to intensive exercise program should be authorized by one's physician.)  Begin slowly and gradually increase your exercise level until you reach your goal.  Warming up and cooling down before and after moderate or intensive excercise is vital for the muscles and joint.

For more intensive excercise the following formula should be followed to keep from too strenous a program.  Take the number 220 and subtract your age.  Then multiply the resulting number by 75-85%. For instance, if you are 40 years old, this is how you would work your calculation.  220- 40= 180. 180 x .75-.85= 135-153.  The resulting range represents your target heart rate per minute.  Do not exceed the range for your heart rate.  To monitor the heart rate, count your heart beat for 10 seconds, the first beat being 0. Then multiply that number by 6 to determine the heart rate per minute.  You will find your pulse by pressing your finger at the side of your voice box.

Find an activity that you can enjoy.  It can be brisk walking, swimming, biking, roller blading, cross-country skiing,  gardening or any other activity that will appropriately raise your heart rate.  Finding a friend to exercise with can be a positive way to keep active.

Jim Reinking



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