How Do We Strengthen Our Heart & Lungs?

Medical experts says that the benefits of exercise are universal. Physical activity significantly reduces a person's chances of suffering a heart attack by increasing oxygen supply to the heart muscle. It also increases blood flow to the heart and reduces irregularities in its rhythm.

Exercise has been found to lessen fatigue. It clears arteries of cholesterol, and enhances the ability of the blood to dissolve clots. This , in effect, lowers a person's blood pressure.

For cardiovascular conditioning, the exercise must be aerobic to promote the use of oxygen. Health authorities say you must bring your heart rate to 60% to 70% of its maximum (low intensity workout zone). Though some push themselves beyond this level, say 80% (moderate intensity workout zone), it is recommended that you consult your doctor first. To estimate your maximum heart rate, subtract your age in years from 220. Your target rate for exercise is between 60% and 70% of that number. Or just simply refer to the table.

The pulse (heart rate) can be taken by placing a finger on your wrist or your neck and counting the beats in six seconds, then multiply it by ten. That means you must stop for six seconds to check your heart rate. You do this to make sure you are doing enough but not overdoing it.

Walking two or three times a week for at least 20 minutes increases cardiovascular strength. By increasing the strength of your heart and lungs, you consequently increase your ability not only to exercise longer and harder but also to perform everyday tasks without tiring.