4 How to Test Your Heart Health
Cardiovascular disease still ranked the top cause of death in Indonesia. The age of people with coronary heart disease more young, triggered by a less healthy lifestyle. Therefore, we recommend that you always saw a heart health on a regular basis, either through a series of medical check-up, and check it out for yourself. You do not need special medical equipment to examine your own heart health. A check of some of the following.
1. Waist circumference
Waist circumference increased width not only raises the muffin top or menggelambir fat around the abdomen. Women who are size waist circumference over 88 cm. has 79 percent greater risk of experiencing death from any cause (including heart disease and cancer), rather than those that measure the circumference waist 71 cm or less than that. To measure it, lingkarkan the meter around the waist, on the most part width (usually in the area near the belly button). "Is mostly an artificial Belly kitchen products, " said Malissa Wood, m.d., a cardiologist from Massachusetts General Hospital in Boston. To start merampingkannya, chewable seven to nine servings of fruits and vegetables and three servings of grains per day. Every two weeks, also fish-consumption ikanan rich in omega-3, such as salmon. Try consuming 30 grams of fiber and at least 50 grams of protein without the fat every day. Don't forget your cardio workout for an hour, three or more days of the week. Also Your muscle strength training twice a week.
2. Heart rate at rest
Heart rate Measure during a break or not work out (resting heart rate) could be a good fitness benchmark. The lower, the better your body. If you want to know the condition of Your heart rate, before rising from bed in the morning, use your index finger and middle finger to find the pulse at the wrist. Calculate the detakannya for 10 seconds, and multiply the amount six times to find the heart beat per minute (bpm, or beats per minute). Heart rate between 60-80 bpm is considered good, in the sense of normal. "People have a very healthy heartbeat break under 60, and it was good. But resting heart rate above 60 and under 80 could show the problem of dehydration or a fundamental medical problems, such as thyroid disease or anemia, "says Wood. If your size is not included in both numbers, and you belong to is quite healthy and drink enough water, try to consult a doctor. Basically, the cardio exercises will also help lower your resting heart rate. But the sport is best exercise intervals. Do high intensity exercise in short time, that will make the heart muscle becomes more efficient. Add by pedaling a bicycle with an interval speed of over 30-60 seconds, or run once or twice a week.
3. Heart rate after exercise
You also need to measure the heart rate recovery after exercise (heart rate recovery). "The faster the heart back to normal after denyutnya exercise, the more healthy your heart, " said Cheri Wiggins, MD, doctor in Twin Falls, Idaho. If the heart rate does not go down at least 12 beats in one minute after sports, You face the risk of experiencing heart failure, even death. Calculate Your target heart rate with this equation: (220-age) x 0.6 = point lower than the target heart rate (220-age) x 0.8 = height of point target heart rate example: If your age 34 years, then (220-34) x 0.6 = 112 for low points, and (220-34) x 0, 8 = 149 for high point and then, start exercising, with running or cycling, until you reach the point (use the heart rate monitor to measure it). Then, stop and directly calculate the pulse. One minute after you have stopped practicing, count Your pulse again. The second digit of the number Kurangkan first. If the number is less than 12, the target You are exercising at least 150 minutes per week, or five sessions per 30 minutes, with aerobic exercise such as brisk walking. No need too ngoyo while doing so. In a scale of 1 to 10, to do with the level of intensity of 4 or 5. So the better your cardiovascular conditions and heart rate after exercise the higher, increase the duration and intensity of your workout.
4. Ear Lobe
Ear Lobe mengisut bottom (which is usually pierced for earrings) that is slightly folded or mengkerut, often cited as the symptoms of coronary heart disease, high cholesterol, or diabetes. However, you do not need to be directly memercayainya. "Heart disease does not cause the tip of the ear lobes, or mengkerut that mengkerut cause heart disease. However, the condition appears to be a marker of unhealthy lifestyle, "says Sarah Simultaneously, MD, cardiologist at Legacy Heart Center in Plano, Texas, and author of Best Practices for a Healthy Heart. Another study found a correlation of 80 per cent between the diagonal-shaped folds in the ears on those under the age of 40 years, with coronary artery disease. This fold will not disappear, but you can minimize the risk factors of heart disease itself. For that you need to know the history of heart disease in your family, keep your weight, blood pressure, and cholesterol levels. In addition to exercise regularly, eat healthy, and avoid stress.
1. Waist circumference
Waist circumference increased width not only raises the muffin top or menggelambir fat around the abdomen. Women who are size waist circumference over 88 cm. has 79 percent greater risk of experiencing death from any cause (including heart disease and cancer), rather than those that measure the circumference waist 71 cm or less than that. To measure it, lingkarkan the meter around the waist, on the most part width (usually in the area near the belly button). "Is mostly an artificial Belly kitchen products, " said Malissa Wood, m.d., a cardiologist from Massachusetts General Hospital in Boston. To start merampingkannya, chewable seven to nine servings of fruits and vegetables and three servings of grains per day. Every two weeks, also fish-consumption ikanan rich in omega-3, such as salmon. Try consuming 30 grams of fiber and at least 50 grams of protein without the fat every day. Don't forget your cardio workout for an hour, three or more days of the week. Also Your muscle strength training twice a week.
2. Heart rate at rest
Heart rate Measure during a break or not work out (resting heart rate) could be a good fitness benchmark. The lower, the better your body. If you want to know the condition of Your heart rate, before rising from bed in the morning, use your index finger and middle finger to find the pulse at the wrist. Calculate the detakannya for 10 seconds, and multiply the amount six times to find the heart beat per minute (bpm, or beats per minute). Heart rate between 60-80 bpm is considered good, in the sense of normal. "People have a very healthy heartbeat break under 60, and it was good. But resting heart rate above 60 and under 80 could show the problem of dehydration or a fundamental medical problems, such as thyroid disease or anemia, "says Wood. If your size is not included in both numbers, and you belong to is quite healthy and drink enough water, try to consult a doctor. Basically, the cardio exercises will also help lower your resting heart rate. But the sport is best exercise intervals. Do high intensity exercise in short time, that will make the heart muscle becomes more efficient. Add by pedaling a bicycle with an interval speed of over 30-60 seconds, or run once or twice a week.
3. Heart rate after exercise
You also need to measure the heart rate recovery after exercise (heart rate recovery). "The faster the heart back to normal after denyutnya exercise, the more healthy your heart, " said Cheri Wiggins, MD, doctor in Twin Falls, Idaho. If the heart rate does not go down at least 12 beats in one minute after sports, You face the risk of experiencing heart failure, even death. Calculate Your target heart rate with this equation: (220-age) x 0.6 = point lower than the target heart rate (220-age) x 0.8 = height of point target heart rate example: If your age 34 years, then (220-34) x 0.6 = 112 for low points, and (220-34) x 0, 8 = 149 for high point and then, start exercising, with running or cycling, until you reach the point (use the heart rate monitor to measure it). Then, stop and directly calculate the pulse. One minute after you have stopped practicing, count Your pulse again. The second digit of the number Kurangkan first. If the number is less than 12, the target You are exercising at least 150 minutes per week, or five sessions per 30 minutes, with aerobic exercise such as brisk walking. No need too ngoyo while doing so. In a scale of 1 to 10, to do with the level of intensity of 4 or 5. So the better your cardiovascular conditions and heart rate after exercise the higher, increase the duration and intensity of your workout.
4. Ear Lobe
Ear Lobe mengisut bottom (which is usually pierced for earrings) that is slightly folded or mengkerut, often cited as the symptoms of coronary heart disease, high cholesterol, or diabetes. However, you do not need to be directly memercayainya. "Heart disease does not cause the tip of the ear lobes, or mengkerut that mengkerut cause heart disease. However, the condition appears to be a marker of unhealthy lifestyle, "says Sarah Simultaneously, MD, cardiologist at Legacy Heart Center in Plano, Texas, and author of Best Practices for a Healthy Heart. Another study found a correlation of 80 per cent between the diagonal-shaped folds in the ears on those under the age of 40 years, with coronary artery disease. This fold will not disappear, but you can minimize the risk factors of heart disease itself. For that you need to know the history of heart disease in your family, keep your weight, blood pressure, and cholesterol levels. In addition to exercise regularly, eat healthy, and avoid stress.
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