best

Best Exercise For Your Heart

[Music]

hi I'm Samir Gupta and I'm an

interventional cardiologist now we all

know that exercise is good for you and

it has benefits in almost every organ in

every part of your body but the question

is how much exercise should we do and is

the exercise we are doing effective or

not now the American Heart Association

recommends a moderate level exercise for

30 minutes about five times a week

totaling of about 150 minutes of

moderate intensity exercise or 25

minutes of vigorous exercise three times

a week that's about 75 minutes of

vigorous exercise 3 times a week or 75

minutes of vigorous exercise in total

the question is what is moderate

exercise and what is vigorous exercise

moderate exercise is like going for a

walk at about 3 to 6 kilometres an hour

for 30 minutes

typically your heart rate should go up

during moderate exercise to about 50 to

70 percent of your goal heart rate I'll

talk about the goal heart rate in a

second and in a high intensity or of

vigorous exercise major doing seven to

eight or even nine kilometres an hour on

the treadmill so that's pretty vigorous

you know your heart rate typically tends

to go up a little bit more than it would

if you were at a lower speed and this

heart rate that goes up should be at

about 70 to 85 percent of your target

heart rate now the question is what is

your target heart rate so how do we

calculate your target heart rate your

target heart rate varies for every

individual depending upon your age so if

you're a 40 year old person the target

heart rate would be 220 minus your age

which is 40 in this

case so should be 220 minus 40 that is

180 so your goal should be if you bring

vigorous exercise to be between 70 and

85 percent of 180 for moderate level

exercise your target heart rate would be

50 to 70 percent of the target heart

rate or 50 to 70 percent of 180 in this

case make sure you reach your exercise

goals so it can be effective and good

for your heart