'Since February 2020 I have received more questions about heart health than I have had in the past 5 years! Obviously the COVID-19 pandemic has scared people into looking at ways to improve their heart and lung health which in some ways is a good thing. There are many things you can do to improve your heart function and it is not limited to exercise as the foods you eat, the way you breathe, and how you react to stress can all play a role in your heart function. I have just released a detailed report with everything you need to know about exercise and nutrition for heart health. You can grab your instant copy by going to the website in the link below https://shop.noregretspt.com.au/au/Exercise-_-Nutrition-Secrets-to-Improve-Your-Heart-Health/p/157067 And make sure you read the articles in the links below to see more detail on all of these things that will help you to improve your cardiovascular and respiratory health. Heart Health - https://www.noregretspt.com.au/index.php/resources/blog/43-2014/143-exercise-prevents-heart-disease-as-long-as-you-choose-the-right-type Lung Capacity - https://www.noregretspt.com.au/index.php/resources/blog/43-2014/373-how-to-improve-your-lung-capacity-with-exercises-and-high-fibre-food Boost Your Immune System - https://www.noregretspt.com.au/index.php/resources/blog/43-2014/361-how-to-boost-your-immune-system-and-fight-off-deadly-bugs Interval Training - https://www.noregretspt.com.au/index.php/resources/blog/43-2014/149-interval-training-exercise-less-get-great-results Using Exercise After A Stroke - https://www.noregretspt.com.au/index.php/resources/blog/43-2014/305-using-exercise-after-a-stroke-to-get-your-life-back There are 3 tests I show you in this video starting with the easiest and working up to the most difficult. Here is the instructions for each test and the formula to calculate your VMO 1. Step Up Test To undertake this test you will require: - 12 inch high bench or step - Stop watch - Heart rate monitor if you have one How To Complete The Test - Step up and down, one foot at a time, onto the step or bench for 3 minutes - Try to maintain a steady four beat cycle (approx. 22 to 24 steps/minute) - On finishing the test count the number of heart beats for 15 seconds - Multiply the number of beats in 15 seconds by 4 - Use this final value to assess your performance using the table shown in the video 2. 1.6km Walking Test To undertake this test you will require: - 400 metre track or treadmill - Stop watch How to complete the test - Choose a windless day to conduct the test - Record your weight - Walk one mile (1600 metres) as fast as possible - Record the time to complete the one mile walk - Immediately on finishing the walk record your heart rate (beats per minute) - Determine you VO2max. The formula used to calculate VO2max is: 4 132.853 – (0.0769 x Weight) – (0.3877 x Age) + (6.315 x Gender) – (3.2649 x Time) – (0.1565 x Heart rate). Where: Weight is in pounds (lbs) Gender Male = 1 and Female = 0 Time is expressed in minutes and 100ths of minutes Heart rate is in beats/minute Age is in years. 3. Running Test To undertake this test you will require: - Treadmill where speed and grade of slope can be adjusted - Stop watch How to conduct the test You must run on a treadmill to exhaustion. Set the speed at 11.3km/h and every minute you must increase the gradient by 2%. Run until you can no longer run anymore and record the time. From the total running time an estimate of your VO2max can be calculated as follows: VO2max = 42 + (Time x 2) There are many other tests you can use but these give you some great ideas of how you can use different forms of exercise to measure your current status and improvements. I would like to stress that STRENGTH TRAINING is far superior to endurance training for providing overall health to the body and especially in terms of heart health. Whatever you do, DO NOT fall into the trap of just doing cardio exercise to improve these tests. Spend time with strength training to add muscle, look after your mental health and eat well and you will find your heart health improves remarkably without straining . We have to remember there is a massive difference between health and fitness. Often people seek to achieve fitness at the expense of their health and this never ends up well. I suggest to read the two articles below with more information about this https://www.noregretspt.com.au/index.php/resources/blog/43-2014/235-weight-training-or-cardio-what-is-better-for-your-health https://www.noregretspt.com.au/index.php/resources/blog/43-2014/277-why-endurance-training-is-overdone-could-be-ruining-your-strength And for tons of exercise ideas make sure you grab a copy of our Little Black Book of Training Secrets in the link below https://shop.noregretspt.com.au/au/Little-Black-Book-of-Training-Secrets-eBook/p/76769'
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