A Healthy Heart & Lungs
A strong, slow steady heartbeat is the foundation of a healthy body. A strong cardiovascular system is essential for the delivery of oxygen to the cells, the ability of the cells to use oxygen, and for the blood vessels to carry away waste products. Without adequate oxygen, every organ in the body suffers. To improve oxygen delivery, you must build cardiovascular fitness by means of regular exercise.
The heart is a muscle the pumps blood throughout the body. As a muscle, it is made stronger by aerobic exercise that increases heart rate – such as walking, skipping, biking, even jumping rope – increases the hearts ability to supply more oxygen with less effort.
To increase aerobic capacity, it is necessary to work the heart a minimum of twenty to thirty minutes three times a week. I advise my patients to take thirty minute walks and least three times a week. I recommend that they walk as briskly as possible but not to jog or run; walk at a pace at which they are not too winded to carry on a conversation.
For many years, physical trainers believed that effective aerobic exercise had to be performed at near-optimum or optimum training rate, which is 60 to 80 percent of our maximum heart rate. To calculate this rate, subtract your age from 220, then calculate 60 percent and 80 percent of that figure. For example, if you are 40 years old, your maximum heart rate is 80% of 180, or 144; and the lower heart rate would be 60%, or 108. Consequently, you should exercise at your optimum rate – between 108 and 144 beats. To track you heart rate, trainers tell you to take your pulse fro ten seconds while exercising, then multiply that by six to get the heart rate per minute.
That’s a lot to keep track of, and I feel it is totally unnecessary for our purposes. My goal for my patients is to exercise to increase oxygen to the skin, not train for the next triathlon. In my experience, regimented, intensive exercise programs create enough problems and stresses of their own. If the exercise is too demanding, many people either develop sports-related injuries, or abandon a program that is too time-consuming. Over exercising can trigger the release of cortisol – the stress hormone that accelerates aging. The key to an appropriate routine is regular activity that slowly and steadily builds aerobic strength. It is always better to have regular, moderate exercise than sporadic, sweat-drenched workouts.
As an active researcher, I welcome your comments and suggestions.
Dr. Perricone,
Would you please consider making your “No foundation, Foundation” in more than one color. I know you think the “universal color” fits all, but that’s not the case. I’m fair, and would like a lighter color. The color that you offer is too dark, and it makes me look older. I would buy your product if you would offer differnt colors. Please consider.
Kim Milford
972-393-3390
192 Plantation Dr.
Coppell TX 75019
I am 75 years old and recently started losing weight. I have been eating a lot of candy bars, chocolate and fattening things to help me gain weight. The weight loss has shown mostly on my face, making my cheeks look sunken, which is devestating to me. I haave always looked at least l0 years younger than I am. I am active at our local fitness center and exercise 3 times a week doing treadmill and weights and I walk 3 miles with my husband 3 to 4 times a week. So far, i am in good physical condition but I really don’t think the exercise is helping the weight loss in my face. Wrinkles around the cheeks and eyes and eyelids have recently shown up.
I use Clinique products for the skin and it helps a little. I am looking for answers to these skin problems as well as the weight loss problem. My friend has gluten intolerance and she thinks perhaps I may have that.
Thank you for your help.
Janet McCoy
Hi again, I am having problems with the new computer’s keyboard. Please overlook the typos.
I forgot to mention the blemishes and red spots that have appeared on my face during this time of losing weight and eating all those fattening foods. I also try to eat lots of fruit and drink about l0 glasses of water a day due to a very bad colon problem I have always had.
Need advice on the breakouts on the face. My doctor didn’t seem to think it was a serious one.
Thanks again,
Janet McCoy
Okay. But I’m 56 and was an athlete so if I stay at my calculated heart rate–I’m not moving. Also, I need strenuous, muscle-making exercises to tone these muscles back up. Every M.D. I go says I have the body of a 30 year old and I want to maintain this. We don’t age much in looks in my family (no surgery needed) so I look 10 to 15 years younger anyway. But I have never seen anyone look good physically who didn’t really work out. I don’t care what diet they are on. I’m a vegan who eats 1500 to 2000 calories myself. All organic. But even I have to really rip to get and stay ripped. Can’t agree with you on this.