Category Archives: Heart Health

Ted Talks: How The Heart Actually Pumps Blood

Your heart is a muscle that becomes more efficient with exercise.


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.  


National CPR and AED Awareness Week June 1-7 2021

CPR* Is Easy To Learn, And May Save the Life Of A Loved One


LINKS

American Heart Association CPR & First Aid

American Red Cross

*Cardiopulmonary Resuscitation/Automated External Defibrilator

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

National Bike Month – May 2021

Links To National Bike Month and Bicycle News

National Bike Month | League of American Bicyclists (bikeleague.org)

National Bike Month: May 2021 (census.gov)

Bicycle Advocacy – How To Encourage Cycling | Bicycle Universe

Bicycling News

Guide to Vintage and Antique Bicycles (thesprucecrafts.com)


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City..  For her complete bio, visit the About Page

Short Hikes In The Adirondack Mountains of New York State

 

A Guide To Short Hikes In The Adirondack Mountains New York State

Published By The Adirondack Explorer $9.95

CLICK HERE FOR MORE INFORMATION


KNOW BEFORE YOU GO: Trip Planning Resources For Hikers And Backpackers


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.  

How To Start A Cardio Exercise Routine



WALKING IS THE QUICKEST WAY TO START A CARDIO EXERCISE ROUTINE


How To Begin

Invest in a good pair of supportive athletic shoes designed for specifically for walking.

Check with your health care practitioner about your plans to start a fitness routine.

Based on your health, your doctor will either give you the go ahead, or restrictions.

Where Should You Walk?

Sidewalks – Local Parks – Recreation Centers – Treadmill

How Much Walking Should You Do?

 > Start with several minutes of walking 2 to 3 times weekly, skipping a day in between to rest.  

> If you get tired, cut down on the time or distance.  You may be doing too much. 

> As your heart gets stronger, increase your walking time to 15 minutes every other day. When that routine feels easy, then add on another day, and increase your time to 20 to 30 minutes.

> Your end goal is to exercise your heart on most days of the week, for 20 to 30 minutes.

How Fast Should You Walk?

Remember the words perceived exertion.  That means you should exercise according to how you feel. If you feel you’re working too hard, then slow your pace down.

While doing a cardio walk, you should be able to carry on a simple conversation.

Your efforts should not feel easy or too difficult.

 If you feel winded and worn out, cut back on your pace, or the amount of time your exercising, or both.

If you push too hard, you’ll feel exhausted.  When exercise makes you feel unwell, you’ll want to quit.

How Fast Should Your Heart Beat?

The Heart Rate Zone (HRZ) is a guideline to understand how hard your heart is working.  You can use HRZ charts to assess your cardio walking efforts.  

Age and gender are determining factors when using the HRZ. 

Heart Rate Zone Information

MayoClinic “Exercise Intensity: How To Measure It”

American Heart Association: ” Target Heart Rates Chart”


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  To read her complete bio, visit the About Page.