Wed, Jan 07 2009
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Published July 09, 2008 07:08 pm - Kimberly Davis, who works in the cardiac rehab department at St. John’s Regional Medical Center, spoke Tuesday during the Joplin Family Y’s Greatest Loser program. The Greatest Loser: Cardiovascular health To keep up with the progress of the Greatest Loser participants, click the following link to visit their blog: The Greatest Loser blog
Kimberly Davis, who works in the cardiac rehab department at St. John’s Regional Medical Center, spoke Tuesday during the Joplin Family Y’s Greatest Loser program. Speaking on the subject of cardiovascular health, she explained that cardio training — which can strengthen your heart muscle and help control blood pressure — is a long-term commitment. “We’re ‘McDonalds people,’” she said. “We want to go through the drive-through to get what we want, and we want it now. “But cardiovascular health is like a second career. You have to stay with (the training) your entire life.” The heart pumps, on average, four to five liters of blood through the body per minute throughout a lifetime. “In return, we need to serve our heart well,” Davis said. To measure what your target heart rate should be, she recommended the following formula: 220 - your age = __ x 50 to 85 percent (depending on what your physical condition is). Walking can be an excellent cardio workout. Davis said that a good way to gauge whether you’re working hard enough is what she called the “conversational pace.” If you’re walking and can carry on a conversation, you’re doing good, she said. If you can walk and sing at the same time, you’re not working hard enough. Davis also stressed the need for warm-ups and cool-downs when cardio training. “You have to transition from rest to activity and back,” she said. Taking five to 10 minutes to stretch your muscles before and after your workout can reduce the risk of injury. 
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