Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated.

LIVE FOR LIFE at Duke
Box 3200 DUMC
04290 Red Zone
Durham, NC 27710
Phone: (919) 684-3136
Fax: (919) 681-0555
lflprogm@mc.duke.edu

Duke Human Resources

  
 

Get Your Heart Pumping

Get Your Heart Pumping

Cardiovascular activity, which involves exercises to get your heart pumping, can benefit your mind, body and spirit. There are many benefits to cardiovascular exercise including:

  • Reduced risk of developing diabetes, hypertension, colon cancer, and heart disease
  • Reduced blood pressure if you have hypertension
  • Reduced feelings of depression, anxiety, and general negative mood
  • Improved body image and self-esteem
  • Weight control
  • Enhanced ability to perform daily activities

The opportunities to benefit from cardiovascular activities are far from scarce. The list below should give you some ideas to get started!

  • Walking
  • Running
  • Swimming
  • Tennis
  • Baseball
  • Skiing
  • Skating
  • Cycling
  • Elliptical
  • Dancing
  • Rollerblading
  • Hockey

If you are performing these activities for the first time or have not exercised in a while, remember to begin slowly and gradually, increasing the frequency, intensity, time and type of cardiovascular activity over a period of time. To assist you in reaching your goals with your cardiovascular exercise, review the F.I.T.T. Principle, which is described below.

F Frequency - The number of days per week you exercise
I Intensity - The level at which the body should be working
T Time - The time spent performing each activity
T Type - The form of activity

The F.I.T.T. Principle can be applied not only to cardiovascular activity, but to strength and flexibility training as well.

Ready to get FITT?

Start with a warm up. Complete 5-10 minutes of light, aerobic activity (walking, bicycling, etc.) This will help your body to loosen up, and increases blood flow to your muscles.

Get moving with the FITT Principle.

  • Frequency: Exercise 3-5 days per week
  • Intensity: Exercise at 55% to 85% of your Maximum Heart Rate. To calculate your Maximum Heart Rate use this formula: 220 - Your Age = Max Heart Rate
  • Time: Spend 20-60 minutes on each activity
  • Type: Perform any type of activity that utilizes large muscle groups, is rhythmic in nature, and can be sustained for at least 20 minutes (e.g. walking, swimming, biking, and stair stepping.)

Don't forget to cool down. Like the warm up, complete 5-10 minutes of light, aerobic activity, like walking. This will gradually bring you heart rate and blood pressure back to resting levels, and allows your body temperature to regulate.

Not sure how to get started? LIVE FOR LIFE fitness specialists can help you set up an exercise program that works for you. To schedule an individual fitness consultation call 684-31-36 (option 1). We are here to help!