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To exercise for a healthy heart you must include cardiovascular into your day. This is Alice
Mansaert and I'd like to give you some tips on including cardiovascular into your program.
The cardiovascular exercises recommended by the American Council of Sports Medicine are
walking, jogging, biking, jumping rope, anything that is a continuous activity for 20 to 30
minutes a day. Now as a beginner exerciser that is difficult to accomplish. So start
off slow and add gradual intensity and more frequency and more duration each time you
go out to exercise. So if I am going to begin a walking program then I might say hey, once
a week, I can go out or twice a week I can go out for about 15 minutes a day. Great,
that's where you start but over the period of time you are going to have to overload
your system and ask your heart and lungs once they get used to what you are doing to do
more. That's what we call overload and/or progression. So if you can start out with
two days a week and then incorporate more days a week, four days a week or start with
20 minutes and then eventually work up to 30. Again the American College of Sports Medicine
recommends accumulating up to 30 minutes of continuous activity every day. If you do that,
you are going to see a great difference in your overall lung capacity and your heart
rate should drop down. So this is Alice Monsaert and I am going to encourage you to get active
every day for at least 30 minutes.