By Karl Lenser

Since February was “Heart Month,” I thought it would be beneficial to discuss the importance of keeping your heart muscle in good condition.

Although the heart is typically about the size of an adult fist, it has to be able to pump blood out to the body 24 hours a day multiplied by seven days per week. It never rests as it contracts an average of 70 times per minute in the average adult. That translates to 4,200 beats per hour multiplied by 24 hours in a day, which means that in one day, the heart will contract or “beat” over 100,000 times.
That means that 100,000 multiplied by seven days/week will equal 700,000 beats per week. If I had a better calculator, I would provide you with the number of beats in a year, but let’s just say that your heart does a LOT of work for you. Unlike some other muscles in your body, your heart has to function and operate without any time off or “rest days.”
Since the heart is such a critical part of your health, it is wise to keep it tuned up and in good shape. The key to this muscle is to remember the “use it or lose it” principle that applies to other muscles within the human body. If the heart is not stimulated through physical activity, it weakens and becomes unable to pump blood, oxygen and nutrients out to your brain, leg muscles, kidneys, lungs and other tissues that require these nutrients in order to function optimally.
The real key to a healthy heart and optimal health is to focus on your cardiorespiratory system. Activities such as brisk walking, jogging, running, cycling, swimming and several cardio-based group exercise classes will elevate your heart rate and strengthen it.
As your fitness level increases, you will find that your resting heart rate will decrease because the heart has become stronger, more efficient and is able to pump more blood per contraction that it could before your exercise program was initiated.
Remember that all exercise programs are based on the FITT principle:
Frequency: New research suggests that if the goal is to lose weight, then you need to do some structured, moderately intense activity six days per week. Three to four days per week is ample if you are in a maintenance mode and just want to maintain what you have developed.
Intensity: This refers to the heart rate range that one will need to stay in to optimize their workout. Individuals usually can use formulas based on resting and maximum heart rates to determine where they should be.
Most individuals do not want to get that technical, so I always suggest using the most basic barometer possible for judging intensity levels: the TALK TEST. Simply stated, if you are working out in a fitness center and are unable to converse with a neighbor, you are probably exercising too hard. Perspiration and moist skin are good signs that your heart is pumping fast enough. Just don’t allow yourself to become out of breath. Remember that the more minutes you exercise, the more calories you burn!
Type: As I have stated in past articles, find some activity that you enjoy and stick with it. Walking, group classes, hiking, swimming, walking in the shallow section of the pool and cycling are some examples of activities that will strengthen your heart and circulatory system. Mix up your routine and get out of the “same old same old” pattern.
Time: Depending on your goal and your fitness level, this number will vary. To keep the heart in good shape, you should try to get a minimum of 30 minutes per day and this can be accomplished in one 30-minute session or three 10-minute sessions. It all adds up. Remember that something is better than nothing!
Developing a strong cardiorespiratory system is very important to maintaining a healthy lifestyle and reducing the risk for cardiovascular diseases and other harmful, life-limiting diseases. However, the cardiorespiratory system is only 20 percent of what many experts consider to be a complete fitness program.
The “Big 5” of fitness also includes muscular strength, muscular endurance, body composition and flexibility. Of all five components, the cardio system has top priority.