A HEALTHY Heart FOR CHRISTIANS

God does not lose his patience with his slow-paced children. In his letter to the Philippians, Paul writes. "He who began a good work in you will carry it on to completion until the day of Christ Jesus." (Philippians 1:6)

As Christians, we can be confident that the Heavenly Father works to expand the limits of our spiritual maturity.

The list is enormous when it comes to cardio respiratory exercises.

Walking - a low-impact activity that is the most convenient form of activity for all age groups.
Jogging - slow movement that is in-between a walk and a run.
Water workout - an activity that can be very therapeutic for people with muscular injuries or joint problems.
Stair climbing - aerobic (with O2) activity in the gym or any available stairs.
Elliptical machines - egg-shaped movement similar to stairs and useful when joint problems exists.
Swimming - an aerobic activity and proper technique is important or you will become exhausted quickly.
Running - an aerobic activity that requires a well-planned program of easy, moderate, and timed runs.
Cycling - an aerobic activity that can be done in a gym or outside. Safety is the main concern.

 When beginning a cardio-respiratory exercise routine, follow these steps:

  1. Pre-screen with a two-minute or three-minute step test to determine if you are physically ready to perform exercises.

  2. Always warm-up sufficiently before beginning the exercise.

  3. Obtain an accurate resting heart rate. Perform the test in a seated position. Use the forefinger for palpation. Record your resting heart rate.

  4. Check the heart rate at the mid-point of the exercise. Record the target heart rate.

  5. Immediately following the cool-down, check the heart rate. Record the return to resting heart rate and this measurement will be near the resting heart rate.

  6. Improved aerobic fitness is based upon the FITT principle. (frequency, intensity, time/duration, and type of exercise.

  7. Pacing is important. Start slowly and gradually increase frequency, intensity, duration, and vary the type of exercise.

  8. Wear comfortable clothes/shoes.

  9. Maintain good posture.

The following links provide information about the heart:

http://www.heart.org

www.cdc.gov/nccdphp/dnpa/bmi/index.htm

 

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