How Exercise Makes the Heart Stronger

Resting heart rate is usually between 60-80 beats per minute; males tend to have a lower rate than females, and the resting rate tends to fall with age and cardiovascular efficiency. Keeping track of your resting and exercise heart rate over a prolonged period of time, can reveal some interesting things about your progress.

One of the functions of the heart is to deliver oxygenated blood to the working muscles. When you first start an exercise program, your heart has to work a lot harder to keep up with your body's demand for blood and oxygen. After working out on a regular basis, your aerobic system gradually becomes more efficient so your heart doesn't need to work as hard to do the same job. This is largely due to an increase in stroke volume. Stroke volume is the amount of blood pumped out of the heart per beat. An increase in stroke volume allows the heart to beat slower given the same oxygen demands. Both of these factors, an increase in stoke volume and a decrease in heart rate; increase cardiac output, which is an indication of cardiovascular health.

Ways to Incorporate Stretching into a Busy Life

Do you have tips for a lazy stretcher? I'll sometimes remember to stretch between sets and a little after cardio, but I know I should do more. Robin, Middlesex NJ

Joint range of motion is important in preventing injury and making daily tasks, such as picking up the garbage or tying your shoes, much easier. Range of motion also decreases as we age, so stretching is something you don't want to skip.

There are some creative ways to incorporate stretching. When you are exercising with weights, stretch in between sets, particularly the muscle group you're working. After a workout your muscles are very warm and pliable. This is the best time to stretch for flexibility. Save at least 5 minutes at the end of a workout to stretch. This is when you want to hold each stretch for 15-30 seconds to give your muscles a chance to relax and extend.

Stretch while watching TV, even if you're sitting on a couch. This can be a good time to stretch the lower body. If you work behind a desk, there are many chair stretches you can do for both upper and lower body. If you have a few spare minutes during the day, this is an opportunity. The great thing about stretching, vs other exercise modalities, you don't have to save a block of time. You can stretch throughout the day and still reap the same benefits.