Weekly Wellness: A Love Affair with Fitness

1 year 4 months 2 weeks ago March 02, 2016 Mar 2, 2016 Wednesday, March 02 2016 Wednesday, March 02, 2016 3:19:07 PM CST in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - In a 2002 study published in The New England Journal of Medicine, researchers found that lack of fitness is a better predictor of death among men than all other established heart disease risk factors, but unlike age, race, and genetics, you can modify this easily with exercise.

Getting regular exercise helps you cut your odds of getting heart disease. It's good for your blood pressure, cholesterol, weight, energy level, mood, among other benefits.

If you're not exercising, check in with your doctor first. Once you get the okay to get started, start slowly. Begin with walking easily or using a stationary bike. Begin with 15 or 20 minute sessions a few times a week.

You can slowly work up to at least 2 1/2 hours (150 minutes) of moderate-intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) or a combination of both every week.

A general rule of thumb for gauging your aerobic exercise intensity is to get your heart rate (HR) into your target zone. The simplest method of determining your target heart rate is subtracting your age from 220, which gives you your estimated maximum heart rate. You need to raise your heart rate between approximately 60 and 85 percent of this number. For example, if you are 35, your approximate maximum heart rate would be 185. Your goal would be to keep your pulse between 111 and 157. Staying on the lower end of this range would be more conducive to calorie burning and overall health improvement. Working out on the higher end would result in a more rapid fitness improvement and the ability to perform at an extremely high level.

Any activity that keeps your HR in this target range for a minimum of 20 minutes at least four times a week will increase your cardiovascular capacity. Remember, to get the maximum benefit you must work hard enough to keep your HR in the target range.

The American Heart Association recommends that you exercise most days of the week. While the more exercise you can do the better, any amount is good for you.

More News

Grid
List
KANSAS CITY (AP) — Mediation is the next step for a federal lawsuit that alleges a former Missouri police officer... More >>
2 hours ago July 23, 2017 Jul 23, 2017 Sunday, July 23 2017 Sunday, July 23, 2017 1:05:44 PM CDT in News
DUTCHTOWN (AP) — A village in southeast Missouri has no elected officials to make decisions after flooding in recent years... More >>
3 hours ago July 23, 2017 Jul 23, 2017 Sunday, July 23 2017 Sunday, July 23, 2017 12:34:00 PM CDT in News
COLUMBIA - The Show-Me State Games have been taking place this weekend across Columbia despite the heat. Participants have played... More >>
3 hours ago July 23, 2017 Jul 23, 2017 Sunday, July 23 2017 Sunday, July 23, 2017 12:03:00 PM CDT in News
COLUMBIA - A man died of gunshot wound after he was transported to a local hospital in a personal vehicle... More >>
17 hours ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 10:37:00 PM CDT in Continuous News
PUTNAM COUNTY - The Putnam County Sheriff's Department canceled the Endangered SILVER Advisory for Thomas B. Carman after he has... More >>
21 hours ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 6:26:55 PM CDT in News
COLUMBIA - Saturday former Mizzou Football and basketball raised over $40,000 for charity and left it all on the court... More >>
21 hours ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 5:53:00 PM CDT in News
STURGEON - Extreme heat caused the Boone County Fair to get off to a late start on Saturday. "The... More >>
23 hours ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 4:24:00 PM CDT in News
COLUMBIA - Show-Me State Games are in full swing with a showcase of over 30 sports with competitors from all... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 3:45:00 PM CDT in Continuous News
COLUMBIA – The Boone County Sheriff’s Department, in a joint effort with the Boone County Fire Department, trained children in... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 3:09:00 PM CDT in News
JEFFERSON CITY (AP) — A man died and two females were critically injured in an apparently accidental carbon monoxide poisoning... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 2:54:00 PM CDT in News
COLUMBIA - Fifty-eight law enforcement agencies across Missouri are cracking down on speeding from Friday to Sunday. They will stop... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 2:15:00 PM CDT in Top Stories
ST. LOUIS (AP) — St. Louis police used pepper spray to disperse a crowd protesting outside the city's medium-security jail... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 1:36:20 PM CDT in News
CHESTERFIELD (AP) — The former administrator of a Chesterfield pediatric clinic is charged with stealing more than $115,000 from the... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 1:32:35 PM CDT in News
SPRINGFIELD (AP) — Greene County authorities are looking for nine people who are believed to be involved in an alleged... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 1:25:05 PM CDT in News
KANSAS CITY (AP) — Kansas City police are investigating three shooting deaths that occurred within four hours Friday. The... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 11:53:23 AM CDT in News
KANSAS CITY (AP) — A plant fossil chipped out of a cliff on the grounds of Park University in northwest... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 11:35:32 AM CDT in News
NEOSHO (AP) — A police officer has fatally shot a man who raised a gun during a traffic stop in... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 6:26:00 AM CDT in News
ST. LOUIS (AP) — A suspect is dead after allegedly pointing a gun at St. Louis police officers who were... More >>
1 day ago July 22, 2017 Jul 22, 2017 Saturday, July 22 2017 Saturday, July 22, 2017 6:17:00 AM CDT in News
Columbia, MO
Broken Clouds 89°
4pm 91°
5pm 92°
6pm 91°
7pm 90°

Select a station to view its upcoming schedule:

Coming Up Next

1:30p
Monster Energy NASCAR Cup Series
5:00p
KOMU 8 News @ 5
5:30p
NBC Nightly News with Lester Holt
1:00p
Finding Forrester
4:00p
Fire with Fire
6:00p
Laws of Attraction

Tonight's Schedule

7:00p
Spartan: Ultimate Team Challenge
8:00p
Spartan: Ultimate Team Challenge
6:00p
Laws of Attraction
8:00p
Marvel's Agents of S.H.I.E.L.D.
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld