How will you spend your Thanksgiving break?
Love should not be the only way you keep your heart healthy this Valentine's Day.
President George W. Bush recently declared February 2004 as American Heart Month in an effort to encourage Americans to learn how to reduce their risk for heart disease-the leading cause of death in the United States.
Aside from the side effects of love, NYU experts said, there are many ways to prevent yourself from becoming heartbroken.
Athletic trainers recommend engaging in a 20-minute cardiovascular workout three to five times a week to keep your heart in shape. The period does not have to be intense, but you should try to fit activities like brisk walking, swimming, bicycling and aerobics into your busy schedule.
'Anything that increases the heart rate is good. Even walking fast can help,' said John Eckel, an athletic training coordinator who works with the NYU basketball team. 'You just need to get your heart rate elevated and stress it a little bit so your body will become more effective.'
No matter which kind of exercise you choose, the workout should keep your heart rate-the number of heartbeats per minute-between 60 and 70 percent above normal in order to make a positive impact on the heart, Eckel said. To find out your maximum heart rate, subtract your age from 220.
Another key to training your way to a healthy heart is to make working out a consistent part of your life. When deciding upon a regimen, many people begin with a strong start for a few months but quit before the workout has even a slight impact on their health, NYU athletic trainer Henry King said.
In making sure your workout remains a part of your everyday life, trainers recommended avoiding boredom by not just sticking to one type of exercise but shaking things up once in a while to make it fun.
'Taking classes is also helpful, because there are other people doing the same thing, and it keeps you motivated,' Eckel said. 'The good thing about using Coles [Sports Center] and Palladium [gym] is that they have a variety of equipment to choose from for your workout.'
Cross training is another means to keep things interesting, King said.
'There are a lot of people who try to jog all the time and they tend to get run down,' he said. 'With cross-training you can vary your activity and have a variety in your workout. With new fresh activity once in a while, you won't get bored.'
Before diving headfirst into your workout routine, first check if you are physically ready to begin by seeing a doctor. Pre-existing conditions, such as a heart murmur, can endanger your body while you exercise.
'It's rare to have [a heart murmur] and to be anything major, but you should get a doctor to check,' Eckel said.
Once you are in the clear, the ideal session would begin with loosening up the muscles by riding a stationary bike, and then doing a warm-up stretch, which will help make your workout more comfortable in the future.
'Stretching cold muscles is hard because they're not ready [before your workout],' King said. 'Your best stretch will come after your workout. Every good stretch carries over to the next workout.'
Twenty to 30 minutes of weight-training should follow, which helps keep limbs strong for cardiovascular activity. Then, engage in an exercise activity of your choice for another 20 to 30 minutes.
While that is the ideal scenario, it may be better to start at your own pace and take it from there.
'Doing something is better than nothing,' King said. 'You have to do what's realistic for you. More than likely such an elaborate workout would not be realistic. Just start small and be realistic.'
