1. Heart Healthy Workouts
Exercise for your heart health
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2. Are You Exercising Your Heart Enough?
- According to the American Academy of Family Physicians (AAFP):
- Adults should accumulate 30 minutes of moderate intensity physical activity 5 days a week.
- Adults need to engage in strength training on nonconsecutive days a week.

3. Aerobic Exercise 5 Minute Warm-Up 20-40 Minutes Aerobic Exercise
Perform light activity - slow walking or cycling.
20-40 Minutes Aerobic Exercise
The activity should be at a moderate intensity where you sustain an elevated heart rate.
5 Minute Cool Down
Should be of the same nature as your warm-up, but should also include additional time for full body stretching exercises.

4. Strength Training 5 Minute Warm-Up: - Walking, stretching, or biking
Strength Routine
2-3 nonconsecutive days per week
Perform repetitions on 8-10 of the major muscles groups
Using: strength machines, free weights, resistance bands
5 Minute Stretching Cool Down

5. Is Aerobic Exercise Really Important?
The heart is a muscle, and like any muscle, it can improve with exercise.
Consider these benefits:

6. Benefits of Aerobic exercise
Blood pressure control
Cholesterol control
LDL HDL
Weight management
Stress management
Promotes better sleep
Promotes more energy
Helps combat chronic diseases
Heart disease
Diabetes
Osteoporosis
Certain types of cancer

7. Are You At Risk For Heart Disease?
Age
Male >45
Female >55
Sedentary Lifestyle
Not Participating in exercise regularly
Hypertension
Systolic above 140
Diastolic above 90
Impaired Fasting Glucose above 100
Obesity BMI > 30
Family History
Smoking: Currently smoking or quit within last 6 months

8. Where should I start?
See your health/fitness instructor for guidelines on getting started with an exercise program today!
Your health/fitness instructor will be able to evaluate your needs based on your:
Health history
Doctor’s recommendations
Goals