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Heart and Vascular Care

Do you sometimes feel that being "fit" means running miles and miles or doing hours of aerobics? Fortunately, having a healthy heart doesn't mean spending hours in the gym or running yourself ragged. Achieving cardiovascular fitness is attainable at all ages and any fitness level!

 

According to recent research from the US Dept. of Health & Human Services (www.hhs.gov) adults should get:

  • Minimum 2.5 hours of moderate intensity exercise OR 1.25 hours of vigorous intensity exercise each week
  • For more extensive health benefits, adults should work towards 5 hours of moderate intensity exercise per week, or 2.5 hours of vigorous intensity exercise per week
  • An aerobic activity episode should last a minimum of ten minutes

Rating of Perceived Exertion ChartMeasuring Intensity of Exercise

 

Intensity of exercise can be monitored individually based on the Rating of Perceived Exertion Chart (RPE). The varieties of activities that qualify as exercise are endless. The best form of exercise is something you enjoy doing and will therefore do on a consistent basis.


Low Intensity = RPE 9-11 - Very light to Light

  • Conversational pace
  • Can sustain for a longer period of time
  • Walking with a friend shopping; strolling on a flat bike path

Moderate Intensity = RPE 12-14 - Somewhat hard

  • Can talk, but only a few words at a time
  • More of a brisk pace
  • Hilly terrain, faster intervals, water aerobics, gardening

High Intensity = RPE 15+ - Hard

  • Talking is challenging
  • Race walking; running; hiking uphill; swimming; jump rope

Examples of Exercise at Those Intensities

 

  Walking Biking Kayaking
Low Easy walking with friend Flat bike path Nature watching paddle
Moderate Brisk walk - can talk, but only a few words at a time Capital City Trail; some rolling hills Steady paddle
High Hilly walk; hiking at Devil's Lake State Park Hilly country road biking Paddling in choppy or challenging water

 

 

 

 

 

 

 

 

Timing Workouts: 10- and 20-Minutes

 

10 Minute Workout


3:00 minutes = light/low intensity effort
6:00-10:00 minutes = steady moderate effort
2:00 minutes = light/low intensity effort (cool-down)

 

20 Minute Workout


5:00 minutes = low intensity (ease into activity - warm-up)
3:00 minutes = moderate effort
0:15-0:30 seconds = high intensity/hard effort
3:00 minutes = moderate effort
0:15-0:30 seconds = high intensity/hard effort
3:00 minutes = moderate effort
5:00 minutes = low effort (cool-down)

 

Provided by exercise specialists, Karla Bock and Lisa Milbrandt, from the UW Health Sports Medicine Fitness Center