If you’re like most Americans, getting more exercise is on your list of New Year’s resolutions.
And for good reason: exercise is one of the key methods for lowering cholesterol – and blood pressure, my new concern — without medications. Oh, and that dropping weight side-benefit (ha ha) is kind of fantastic, too.
So to reduce my blood pressure and to continue to keep my cholesterol in check without any meds, I’ve been wondering just how much, how hard, and how often I need to exercise.
In researching, I found this nifty chart from the American Heart Association.
Charts and tables explaining how to calculate a target heart rate for exercise abound. In fact there’s so much information it can be downright confusing (hence my blog post, How To Set A SIMPLE Heart Rate Goal.)
But there’s very little information about another interesting heart rate goal: Recovery Heart Rate.
Which is unfortunate because it’s a pretty useful measure. Lots of people have trouble starting and staying with an exercise program, and Recovery Heart Rate actually shows your progress – which could be very motivating. In their online article, What You Should Know About Your Heart Rate or Pulse,
I like to wear a heart rate monitor while spinning or jogging so I have confirmation for how things are going and can adjust my workout. Some might call this OCD; I prefer to think of it as positive motivation. Wearing a heart rate monitor helps me figure out if I’m working too hard (almost never the problem) or if I can safely push a little more to get a great workout in as short a time as possible.
Plus it helps keep my mind off the actual exercise.
The trouble is, I have never been able to figure out what my actual target should be.
Bless me, doctor, for I have sinned. It’s been 11 months since my last cholesterol test. (Sorry, could not resist putting this in Catholic confessional format!)
So, I finally worked up the courage to have my cholesterol tested a few weeks ago and the news is – well – fine. Not great. No movement in the right direction. Indeed, some movement in the wrong direction. BUT the following magic words were uttered by my doctor, “We can keep monitoring – no need to start you on statins.”
She didn’t say ‘yet’ but I know she was thinking it.
Are there really people out there who create a weekly menu plan? Because even though I have compiled a healthy trove of lo-co recipes, these past few weeks I’ve been just… well… totally disinterested in figuring out what to cook every single day.
This led to an alarming increase in so-so-so-not-lo-co takeout in the waning summer months. Which explains my recent break from posting. Very embarrassing. Oh, and not healthy.
The only good thing I can say about the past month is that I’ve upped the exercise quotient. I have been spinning at Joyride every week –