American Heart Month Fit Tips
February is American Heart Month and I’m sure you’ve been hearing and seeing an overwhelming amount of heart-health stats, tips and tricks to stay healthy. But did you know that exercising and eating right are two of the most important things to keep in mind when you think about heart month and preventing heart disease? Here are a few tips for you to keep in mind for yourself and also to share with others:
- Aim for at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise: Try a quick 10-minute treadmill HIIT routine to warm up and then hit the weight rack for 30-45 minutes. You’re challenging your heart but also giving your muscles the proper attention they need to maintain a healthy weight.
- Make sure you’re fueling up before, during and after a workout, properly: Drink plenty of water every day to make sure you’re hydrated, try complex carbohydrates before a workout so your body has something to feast on as you work hard, and replace your depleted nutrient stores post workout with carbohydrates, lots of water and protein to rebuild your muscle stores.
- Aim to hit your target heart rate a few times each week to ensure you’re challenging your body enough during your workouts.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
One more tie into Heart Month is that Jada Blitz Training is hosting a “Love Yourself” open house on Saturday February 18, featuring free classes all day, free mini massages from our in-house licensed massage therapist, free Balanced Body meal samples, of course membership and personal training sessions and so much more! We hope to see you on Saturday for some heart-healthy food and fun!
Source: Heart.org (American Heart Association)
