Best Exercise For Your Heart

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Hi I’m Samir Gupta and I’m an interventional cardiologist. Now we all know that exercise is good for you and it has benefits in almost every organ in every part of your body. but the question is how much exercise should we do and is the exercise we are doing effective or not ?

Now the American Heart Association recommends a moderate level exercise for 30 minutes about five times a week, totaling of about 150 minutes of moderate intensity exercise or 25 minutes of vigorous exercise three times a week, that’s about 75 minutes of vigorous exercise 3 times a week or 75 minutes of vigorous exercise in total. The question is what is moderate exercise and what is vigorous exercise ?

Moderate exercise is like going for a walk at about 3 to 6 kilometres an hour for 30 minutes, typically your heart rate should go up during moderate exercise to about 50 to 70 percent of your goal heart rate. I’ll talk about the goal heart rate in a second. And in a high intensity or of vigorous exercise major doing seven to eight or even nine kilometres an hour on the treadmill, so that’s pretty vigorous you know your heart rate typically tends to go up a little bit more than it would if you were at a lower speed. and this heart rate that goes up should be at about 70 to 85 percent of your target heart rate.

Now the question is what is your target heart rate ? So how do we calculate your target heart rate ?

Your target heart rate varies for every individual depending upon your age, so if you’re a 40 year old person the target heart rate would be 220 minus your age which is 40, in this case so should be 220 minus 40 that is 180, so your goal should be if you bring vigorous exercise to be between 70 and 85 percent of 180 for moderate level exercise, your target heart rate would be 50 to 70 percent of the target heart rate, or 50 to 70 percent of 180. in this case make sure you reach your exercise goals so it can be effective and good for your heart.

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