From the Doc: Tips from Dr. Buss
Here are a few fitness tips From Dr. Buss, our supervising M.D to get you feeling great and healthier! As an emergency room physician, Dr. Buss sees a great deal of cardiovascular related diseases that are often preventable through a healthy diet and regular exercise.
- The desired goal of vigorous exercise is to work toward 30 minutes of aerobic activity, three times a week. To obtain a measureable benefit from aerobic exercise you must monitor your heart rate. Ideally, striving towards 30 minutes of aerobic exercise that elevates your heart rate to 70% of your age adjusted maximum heart rate provides the best results.
Your age adjusted maximum heart rate can be calculated easily by using the following calculation:
220-your age x 0.7
For example, if you are 40 years old:
These days, most exercise equipment such as elliptical and treadmills are well equipped with heart rate monitors.
- To find your heart rate without a heart rate monitor, all you have to do is take your pulse either on your wrist or neck with your index and middle fingers for 30 seconds and multiply by 2. It will not be as accurate as a device, but it will help you get an idea of where you should be.
- It is highly recommended that you incorporate resistance exercises (weight training) into your workout at least twice a week.
- Dr. Buss strongly recommends the book Body for Life by Bill Phillips to help you get started with your aerobic and weight training goals.
As a reminder, Go Figure has licensed staff available to help you implement these recommendations. Ask us at your next appointment or call us today with any questions!