Tag Archives: heart

Cardio Crushers: The Best Exercises For Heart Health

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Strengthening your heart is one of the best things you can do to live a long and healthy life. As you probably already know, your heart is a vital organ that supplies oxygen and essential nutrients to all parts of your body, which is why keeping it in tip top condition should be on everyone’s priority list. Leading a healthy lifestyle, keeping active and eating a nutritious diet all contribute to good cardiovascular health, and today we’ll be focusing on 6 of the best exercises that you can engage in to strengthen your heart. Read on to find out more! 

  1. Cycling 

 

Cardiovascular exercises don’t have to keep you constricted within the four walls of a gym or slaving it out on a treadmill. Cycling outdoors or in a park is one of the best examples of this! Cycling has been long known to be one of the best heart healthy exercises that aid in reducing the chances of high blood pressure and heart disease. Just a 30 minute hop on your bike 2-3 times a week is enough to elevate your heart rate and significantly strengthen your heart muscles. Furthermore, the average person can burn up to 300 calories in 30 minutes of cycling, resulting in weight loss that can also lighten the burden on your heart should you be a few kilos over your ideal weight. 

 

  1. Swimming

 

Swimming is one of the most beneficial forms of exercise and is also the perfect option for anyone who is suffering from joint problems which make running, cycling or walking difficult. The buoyancy water allows you to move your limbs and joints more easily through their normal range of motion and can assist in reducing the impact and stress placed on your legs, knees and arms. And of course, enrolling yourself in a water aerobics class or simply swimming laps a few times a week can offer you a full-body workout that will strengthen not only your body, but your heart. 

 

  1. Strength Training

 

Strength training has been steadily gaining popularity over the last few years and although it is often assumed to be the antithesis of cardiovascular exercises, you’ll be surprised at how beneficial it can be for your heart. Building up the other muscles in your body is a fantastic way to strengthen the heart and research has shown that those who engaged in an hour of weight training per week had a 40%-70% lower risk of heart attacks. If picking up weights isn’t your thing, fret not. One of the most effective forms of strength training is when you utilise your own body weight with exercises such as push-ups, squats and pull-ups. 

 

  1. Jumping Rope

 

Jumping rope isn’t just for kids on the playground…in fact, there is a reason that professional boxers all over the world include a jump rope in their exercise routine and training regimen. This simple yet effective exercise that can be done in the comfort and privacy of your own home is cheap, easy to do and will also give your heart a great workout. Jumping raises the heart rate up to 3 times faster than other exercises, thus providing cardiovascular benefits in a much shorter time compared to most other exercises. You learn something new everyday! 

 

  1. Interval Training

 

Interval training is a form of exercise that switches between short bursts of high intensity exercise with longer periods of recovery. This is a favourite amongst many gym goers as it is a great way of fitting in a full workout in a very short span of time. An example of interval training could be as simple as running for 1 minute, walking for 3 minutes and then repeating this pattern/cycle another 3-4 times. You don’t need any fancy equipment to engage in interval training, and the best part is it raises and lowers your heart rate  to burn calories and improve the overall function of your blood vessels.

 

  1. Walking

 

We get it, some people just don’t like sports or exercising, so if you’re one of those people, you’ll be pleased to know that the simple act of walking is a great way to boost your heart health. Most experts recommend getting in at least 10,000 steps per day which isn’t too difficult if you’re out and about most of the day. Walking can quickly raise your heart rate and is much easier on your joints than other types of exercise. The great thing is that you can do it anywhere and anytime, making it one of the most practical forms of cardiovascular exercise that anyone can think of!

 

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Whether you choose to hit the local swimming pool a couple of times a week, go walking with a loved one or simply engage in some heart pumping high intensity workouts, regular exercise is essential to maintaining a strong and healthy heart. As always, don’t forget to consult your doctor before embarking on any new exercise routines and cheers to good health!

 

Women ‘Three Times More Likely to die of Heart Disease than Breast Cancer’

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fitness-get healthyCardiovascular disease kills as many women in the UK as it does men, accounting for a combined total of 155,000 deaths each year or one death every three minutes.

More than 30,000 women die from coronary heart disease in the UK every year with over 700,000 women living with the consequences of heart disease and stroke, according to research published by The British Heart Foundation ahead of World Heart Day on 29th September.

World Heart Day is organised by the World Heart Federation and aims to raise awareness of heart disease through education, advocacy and research. The aim of World Heart Day is to create healthy heart environments and encourage individuals to make healthy heart choices wherever they live, work and play.

This year, World Heart Day will be focusing on women’s heart health, as despite the shocking statistics above, The British Heart Foundation claim that women often wait longer then men before calling 999 after experiencing symptoms of a heart attack. Often, this is due to women being less likely to recognise the symptoms of a heart attack or being reluctant to cause a fuss. As Dr Cliff Bucknall, Consultant Cardiologist at London Bridge Hospital, notes,

“Many women believe that heart disease is a condition that only affects men. This is simply not true and as a result, women are less likely to be aware of the associated risks, particularly, around heart disease and contraception.” 

Dr Bucknall states that for most women taking oral contraception, or Evorel HRT patches, there is a very low risk of experiencing a heart attack. However, this does rise with age as the risk of having a heart attack rises significantly following the menopause. Dr Bucknall comments:

“There are different types of hormonal contraception which can have different effects on the formation of blood clots and potential heart attacks. Consequently, it is extremely important to discuss with your healthcare provider the birth control options that carry the least risk for you.”

Also, Dr Bucknall dispels the myth that Hormone Replacement Therapy (HRT) medication protects women against heart disease. He states,

“HRT will help to relieve menopausal hot flushes and night sweats but don’t expect it to help your heart. Recent research now suggests that HRT isn’t heart protective and, as with all drug treatments there are potential side effects.” 

For women who are worried about their heart health, Dr Bucknall shares the following advice:

“There are a number of simple self-help actions that women can take to reduce their risk of heart disease. These include, giving up smoking, maintaining a healthy weight and undertaking more physical activity.”

 

 

Research reveals that drinking tea reduces non-cardiovascular mortality by 24%

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More evidence on tea and reduced risk of mortality

tea

Drinking tea reduces non-cardiovascular mortality by 24%, reveals a study in 13,000 people presented at European Society of Cardiology Congress by Professor Nicolas Danchin from France.

 

Commenting on the study, Dr Carrie Ruxton from The Tea Advisory Panel (TAP) notes: “This study investigated the risk of cardiovascular and non-cardiovascular mortality in relation to tea and coffee consumption in a large population of French people at low risk of cardiovascular disease. The study included 131,401 people aged 18 to 95 years who had a health check up at the Paris IPC Preventive Medicine Centre between January 2001 and December 2008. During a mean 3.5 years follow up there were 95 deaths from cardiovascular disease (CVD) and 632 deaths from non-CVD causes. Tea consumption was assessed by a self-administered questionnaire as one of three classes: none, 1 to 4, or more than 4 cups per day.

 

“Compared to no tea drinking, tea drinking lowered the risk of non-CVD death by 24% and the trend towards lowering CV mortality was nearly significant. When the analysis was extended to 2011 tea continued to reduce overall mortality during the 6 year period. Most of the effect of tea on non-CV mortality was found in current or ex-smokers, while tea had a neutral effect in non-smokers.

 

“In this study, tea had a more marked effect on blood pressure than coffee, with a 4-5 mmHg decrease in systolic blood pressure and 3 mmHg decrease in diastolic blood pressure in the heavy tea drinkers, compared to non-drinkers, when adjusted for age. This effect of tea on lowering blood pressure has been found in several earlier studies. A meta-analysis of 25 randomised controlled trials published in the British Journal of Nutrition [1] involving 1476 people found that long term tea intake reduced systolic and diastolic blood pressure while acute tea intake had no effect. The blood pressure lowering effect was apparent in people who consumed tea for more than 12 weeks.

 

“Tea drinkers also had a better cardiovascular risk profile in this new study than people who did not drink tea. For example, tea drinkers had a healthier lifestyle. One-third (34%) of the people who did not drink tea were current smokers compared to 24% of those who drank 1-4 cups per day and 29% of those who drank more than 4 cups. Physical activity increased with the number of cups of tea per day from 43% in the moderate tea drinkers to 46% in the heavy drinkers.”

 

Dr Catherine Hood from TAP adds; “Overall this study adds to the growing evidence base that tea consumption reduces cardiovascular risk. This is likely related to the flavonoid content of tea. In addition to effects on blood pressure, a study published earlier this year found that drinking more than three cups of tea daily is associated with reduced arterial stiffness.[2] Other previous studies have shown that black tea improves blood flow through the arteries[3] and can reduce the risk of stroke.[4] Two recent meta-analyses have found that tea consumption improves cholesterol profile mainly by reducing LDL (bad cholesterol). [5] [6]

 

“Tea is a very popular beverage in the UK and these findings across several studies continue to suggest that Britain’s’ favourite beverage is good for cardiovascular health.”

 

 

Running a Marathon For Dummies | Book Review

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runningamarathonMarathons are hugely popular now. It seems everyone I know is doing one. Although I have yet to join in, this book has made me feel inspired. Unfortunately injuries are rife as people underestimate just how hard it is. Enter Running A Marathon For Dummies. An incredibly informative book which covers everything you could possibly want to know about running a marathon.

What I found particularly interesting was chapter three: Understanding the Physiology of Marathon Running. It tells you all about your heart and what happens when you are running. How the heart pushes blood through your body and how your muscles carry you 26.2 miles. (the length of a marathon) It is completely fascinating and essential knowledge for those serious about running.

The book also has brilliant tests like the one to tell you how high your arch is. It gives you recommendations on what gear to buy. It also tells you how to stay strong and healthy. This book will hopefully make any injuries less common, in fact an entire chapter is dedicated to recognising and avoiding common injuries and also has the treatments in case the worst happens. You will also be educated about your body and what it goes through. It has a good amount of exercises with a step-by-step guide on how to do them.

It also helps you train with running drills, the tools to help you create your own training preparation and it also gives you training programmes. An excellent book for everyone from the beginner to the more experienced. Jason Karp really knows his stuff. I loved this book. An excellent guide.

Running a Marathon For Dummies by Jason Karp,

With record numbers participating in marathons worldwide, whether you are a beginner or an experienced runner, this title provides tips and techniques to help improve stamina, speed and overall health. Taking the reader all the way from sitting on the couch through to their first marathon and beyond, it also contains advice for practiced marathoners as to how to continue improving performance.

Get smart for hearts with Alfa Romeo charity pocket squares, support Heart Research UK

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–          Alfa Romeo and fashion house PPQ create limited edition charity pocket squares for Heart Research UK

–          The Italian-made silk accessories were designed by Alfa ambassadors, including Dragon’s Den star Peter Jones, Chris Tomlinson and fashion label PPQ

–          On sale for £14.99 each from www.alfaromeo.co.uk/pocketsquares and participating Alfa Romeo dealers

–          Tweet this: @AlfaRomeoUK & @PPQClothing with @DragonJones design pocket squares to support @HeartResearchUK bit.ly/P3utV8 #GetSmartforHearts

 

Alfa Romeo has launched a new campaign in aid of Heart Research UK, encouraging fashion conscious members of the public to ‘get smart for hearts’ by wearing one of six specially designed pocket squares to support the charity’s fight against heart disease.

 

The limited edition pocket squares, priced at £14.99 each, are handmade in Italy using 100% Italian silk and designed by some well-known faces from the worlds of sport, business and fashion.

 

Design contributions have come from Dragons Den star and entrepreneur Peter Jones CBE; Team GB long jumper Chris Tomlinson and actor Tom Ellis,  together with fashion label PPQ and 2012 Alfa Romeo Young Designer of the Year Janine Clark.

 

Marking a landmark anniversary for Alfa Romeo, a sixth pocket square design celebrates 50 years of the Giulia. Launched in 1962, the Alfa Giulia was renowned for its style, performance and innovation, selling over a million examples during its 15 year production run.

 

Pocket squares, the fashion accessory à la mode among the sartorially inclined, have enjoyed a resurgence in popularity thanks to the likes of the Mad Men wardrobes and dapper Brit style icons such as actors Benedict Cumberbatch and Matt Smith, and musician Tinie Tempah. Major fashion labels including Dolce & Gabbana, Dunhill, Hermes and Louis Vuitton have all produced pocket squares as part of their recent collections.

 

Percy Parker, co-founder and designer at PPQ, says; “Pocket squares add colour and individuality to any formalwear. From business suits to black tie, they’re a must-have accessory for any well-heeled gentleman. With these limited edition Alfa pocket squares, now you can look the part, whilst benefitting a great cause.”

 

Just 6,000 Alfa pocket squares have been produced, going on sale from 3 September and available online from www.alfaromeo.co.uk/pocketsquares in participating Alfa Romeo showrooms. September will also mark a dedicated month of fundraising for the campaign, with nationwide support from Alfa’s dealer network.

 

Peter Jones CBE says; “This is a great project to be part of and I’m delighted with how my design has turned out. These accessories are beautifully made, stylish, sophisticated and they benefit a fantastic charity. So ‘tailor your ticker’ and show some heart for the great causes being helped.”

 

Damien Dally, Head of Brand, Alfa Romeo UK says; “Alfa’s brand strapline is ‘Without heart, we would be mere machines’ and that’s a poignant message for this campaign. We’re delighted to be supporting Heart Research UK’s important cause with a project that raises money and awareness through fashionable style. So get smart for your heart and wear a pocket square with pride this year.”

 

For more information on Alfa Pocket Squares, visit www.alfaromeo.co.uk/pocketsquares

 

To find out more about Heart Research UK, visit, http://www.heartresearch.org.uk/

Celebrities visit the ‘Tunnel of Love’ with the British Heart Foundation.

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Celebrities visit the ‘Tunnel of Love’ with the British Heart Foundation…

Fashion and art come together to help mend broken hearts

Last night saw the greatest names from the worlds of fashion, art and music descend on Proud Camden in support of the British Heart Foundation’s (BHF) ‘Mending Broken Hearts Appeal’.

The BHF Tunnel of Love party is in its second year and attracted a host of high-profile faces in support of the ground-breaking appeal that aims to give hope to millions of heart patients and their families worldwide. Fashionable guests including Alexa Chung, Daisy Lowe, Laura Bailey, Cara Delevingne, Sir Peter Blake, Katie Hillier, Patrick Grant, Mollie King, Pixie Geldof, Peaches Geldof & Tom Cohen, Sir Harold Tillman, Suki Waterhouse, Alice Temperley, Clara Paget, Miles Kane, Jacqui Ainsley, Gemma Cairney, Lara Bohinc, Little Boots, Tallulah Harlech and Hilary Alexander celebrated the work of the charity at this 1920’s-themed night featuring games, such as the Radley Roulette and performances from Frisky and Mannish and live music sets from the Broken Heart DJ’s .

The evening included auctions of fashion and striking contemporary art from Damien Hirst, Sir Peter Blake, Jim Dine, Cartier, Mulberry, Rosie Huntington-Whiteley’s Antonio Berardi dress and Stephen Webster which raised thousands of pounds for the charity. Top British Cara Delevingne caused a bidding war during the live auction hosted by Harry Dalmeny of Sotheby’s and eventually went home with a trip to the Maldives with Soneva Fushi.

Guests were also treated to cocktails by La Maison Fontaine Absinthe and Rhum St Barth. Prosecco and wine was kindly provided by Tunnel of Love sponsors Marks & Spencer.

All of the proceeds from the Tunnel of Love party support the BHF’s Mending Broken Hearts Appeal.

At the moment, there is no cure for a broken heart. Once your heart muscle is damaged by a heart attack, it can never fully recover. But there is hope. Scientists funded by the BHF are striving to develop the technology to repair damaged heart muscle so that one day we could literally mend broken hearts within a generation. Together, we can mend broken hearts and make medical history.

How To Get Over A Break Up.

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SGPFew things in life are as hard as a break up. Having your heart broken is not for wimps. Yet everyone will go through it at some point. Being left by someone you love will leave you bereft but you will survive. Here is the Frost guide to healing as quickly as possible.

[Note: although this articles is about getting over a man, the same advice mostly applies to women too]

Give yourself time to mourn

Nothing stops the end from being so hard.

When something ends in your life, no matter what it is, it is going to hurt. The end of a relationship is the death of that relationship and you have to give yourself time to mourn.

However, only give yourself a few days, a week maximum to really mop. Sounds tough, but it’s the best way. After that, go out a lot, join some classes, talk to your friends, exercise, or even just spend an evening watching a good boxset or reading magazines. Treat yourself and be kind. You are fragile so treat yourself as well as possible.

Cut him off.

When someone hurts you, react. Forgiveness comes later. Keep your dignity at all times, but don’t let yourself be manipulated. There is a reason you broke up.

Delete him on Facebook, stop following him on Twitter. Delete his number, his email from your contact list, cut him off. If he doesn’t want you in his life, then he doesn’t get to have you as a friend. Don’t settle for second best. He will probably want to keep you around and have you as a ‘friends with benefits’ but you are worth more, don’t do it.

Remove him from your life with surgical precision. Sell everything he bought you on Ebay and use the proceeds to go on a holiday with your girlfriends. Get ride of every mementos. Change your surrounding as much as possible and have a clear out. All of this will help.

Some people think you can be friends with an ex. Maybe you can after a long period, But, I think, the only reasons two exes can be friends is if they still love each other, or if they never did.

Don’t just rebound with the next guy.

Having casual sex will just make you feel worse. Embrace the good things about being single, not the meat market aspect. You will be a different person from who went into the relationship. Give yourself some time to grow and settle into yourself.

Remind yourself what you didn’t like about him.

Write everything down. No one is perfect and there are things he done that drove you mad. Did he play computer games all day? Watch football? Whatever it is, that has also gone from your life too. Thumbs up.

Take responsibility

Take note of what you did wrong in the relationship, the mistakes you made. Learn from every bad experience. It takes two people to destroy a relationship. Your next relationship will be the better for it.

Enjoy being single.

Embrace all the great things about being single. Do all of the things that you love that he hated. Go out and flirt. Flirting is fun and there are a lot of amazing men out there. Go out and date. Enjoy yourself knowing you have no ball and chain.

Become an independent women who loves her life. Remember when Prince William dumped Kate Middleton? Kate shortened her hem lines, and went out with Williams friends looking absolutely stunning. No wonder he fell back in love with her.

[If you follow all of this advice and your ex comes crawling back, think hard before taking him back, all of the old problems will still be there. Don’t throw more good time after bad.]

Let go

Know that everything will get better and that time will heal. After removing him from your life and embracing your new one, let go. Nothing good comes from hanging onto the past. Go out and live your life, knowing that you are better off without him.

My final piece of advice is to not let a bad man ruin you for a good one in the future. There is a good man out there for you. If you become bitter, he wins. Always know that even in the darkest moments that there is a good man out there for you, and one day you will find him. Just keep searching and live your life.