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This article is from the WebMD Feature Archive
Kick It Up With Cardio Exercise
Whether it's pounding the pavement, logging miles on the bike, or climbing those stairs that seem to go nowhere, it's all about cardio exercise. But other than a sweaty t-shirt, what do you have to show for your workout? A slimmer stomach? Killer quads? Are you exercising for the right amount of time to reap the full health benefits of cardiovascular fitness, or often enough?
Exercise experts, including fitness maven Denise Austin, answer cardio questions for WebMD, so you can make the most of your muscle burn.
Cardio Exercise: The Heart of the Matter
"Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs," says Tommy Boone, PhD, a founding member of the American Society of Exercise Physiologists. "Walking, jogging, and running are common forms of cardiovascular, or aerobic, exercise."
From running and walking, to swimming, elliptical cross-training, biking, Stairmaster, and rowing -- to name a few -- the physical benefits of cardio exercise abound, explains says Len Kravitz, PhD, senior exercise physiologist for IDEA Health and Fitness Association. They include:
Reduced risk of heart disease
- Improved blood cholesterol and triglyceride levels
- Improved heart function
- Reduced risk of osteoporosis
- Improved muscle mass
"The American College of Sports Medicine and the CDC recommend, for health, that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week," says Kravitz, who is also a coordinator of exercise science at the University of New Mexico. "And to improve cardiovascular endurance, they recommend 20 to 60 minutes on three to five days per week."
Now that you know the benefits of cardio exercise, where should your heart-pumping fitness plan begin?
Getting Into the Zone
To help you make the most of your cardio exercise workout -- help your heart, increase muscle, and lose fat -- Denise Austin, fitness expert, author of seven books, including Shrink Your Female Fat Zones, and star of 50 fitness videos, gives WebMD some tips.
"To reap all the benefits of a cardio workout, you should sustain your workout for 20 minutes or more -- I do 30 minutes myself -- on a schedule of about three to four times per week," says Austin.
Not only that, but you need to get in the zone, which calculates into burning calories and fat.
"The best way to find out if you are burning fat is to take your pulse halfway into your cardio workout for six seconds, then add a zero to that number," Austin tells WebMD.
This number is your heart rate per minute.
Next, calculate your zone.
"Take the number 220, then minus your age, then calculate 70% of that number for your target beats per minute," says Austin, and that's your zone. "If your heart rate halfway through your workout is over that 70% mark take it down a level, and if under, pick up the pace."
Not a math wiz? There are easier ways to figure it out.
"Another great way to find out your zone is to get a pulse monitor, which takes the math out of it," says Austin. "Or very simply, take the talk test: while you are doing aerobics, talk a sentence. If you are too winded to finish the sentence, you are overdoing it, or if it's too easy to say, kick it up a notch!"
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Health & Fitness Guide
- Learn about Treatment for Moderate to Severe Rheumatoid Arthritis (RA)
- Is This RA Treatment Right For You?
- Some Fast Facts
Important Safety Information you should know about HUMIRA® (adalimumab).
Serious infections have happened in patients receiving HUMIRA. These infections include TB (tuberculosis) and infections caused by viruses, fungi, or bacteria that have spread throughout the body. Some patients have died from these infections.
Before starting HUMIRA:
Tell your doctor if you think you have an infection, are being treated for an infection, have signs of an infection (such as a fever, cough, or flu-like symptoms), have any open sores on your body, have warm, red, or painful skin, get a lot of infections or have infections that keep coming back, have or had hepatitis B infection, take the medicine Kineret (anakinra), have TB or have been in close contact with someone who has TB, have lived in an area where TB or histoplasmosis is common, or were born in, lived in or traveled where there is more risk for getting TB. Your doctor should test you for TB before starting HUMIRA. If your doctor prescribes any medicine for the treatment of TB, you should start taking it before starting HUMIRA and take the full course of TB medicine prescribed.
Tell your doctor if you have any numbness or tingling, or have a disease that affects your nervous system such as multiple sclerosis or Guillain-Barré syndrome, have heart failure or other heart conditions, are scheduled for major surgery, are pregnant, become pregnant, plan to become pregnant or are breastfeeding. Tell your doctor if you are allergic to HUMIRA or any of its ingredients or are allergic to rubber or latex. The needle cover of the prefilled syringe and the pen contain dry natural rubber.
Also, tell your doctor if you have recently received or are scheduled for any vaccines. Except for live vaccines, patients may still receive vaccines while on HUMIRA. It is recommended that children with juvenile idiopathic arthritis be brought up to date with all immunizations prior to starting HUMIRA.
After starting HUMIRA:
Call your doctor right away if you get an infection, or any sign of an infection including a fever, feeling very tired, cough, flu-like symptoms, warm, red or painful skin or if you have any open sores on your body. HUMIRA can make you more likely to get infections or make any infection that you may have worse.
Possible side effects of HUMIRA:
Serious side effects, which sometimes lead to death, have happened in patients taking HUMIRA.
- Serious infections. These infections include TB (tuberculosis) and infections caused by viruses, fungi, or bacteria. Your doctor will examine you for TB and perform a test to see if you have TB. If your doctor feels that you are at risk for TB, you may be treated with medicine for TB before you begin treatment with HUMIRA and during treatment with HUMIRA. Even if your TB test is negative your doctor should carefully monitor you for TB infections while you are taking HUMIRA. Patients who had a negative TB skin test before receiving HUMIRA have developed active TB. Tell your doctor if you have any of the following symptoms while taking or after taking HUMIRA: cough, low-grade fever, weight loss, or loss of body fat and muscle.
- Certain types of cancer. There have been cases of certain kinds of cancer in patients taking HUMIRA or other TNF blockers. Patients with RA, especially more serious RA, may have a higher chance for getting a kind of cancer called lymphoma. Some patients receiving HUMIRA have developed types of cancer called non-melanoma skin cancer (basal cell cancer and squamous cell cancer of the skin), which are generally not life threatening if treated. Tell your doctor if you have a bump or open sore that doesn't heal.
- Allergic reactions. Signs of a serious allergic reaction include skin rash, a swollen face, or trouble breathing.
- Hepatitis B virus reactivation in patients that carry the virus in their blood. Tell your doctor if you have any of the following symptoms: feel unwell, poor appetite, fatigue, fever, rash or joint pain.
- Nervous system problems. Signs and symptoms include: numbness or tingling, problems with your vision, weakness in your arms or legs, and dizziness.
- Blood problems. Symptoms include a fever that does not go away, bruising or bleeding very easily, or looking very pale.
- New heart failure or worsening heart failure you already have. Symptoms include shortness of breath or swelling of your ankles or feet, or sudden weight gain.
- Immune reactions including a lupus-like syndrome. Symptoms include chest discomfort or pain that does not go away, shortness of breath, joint pain, or rash on your cheeks or arms that gets worse in the sun.
Call your doctor or get medical care right away if you develop any of the above symptoms. Your treatment with HUMIRA may be stopped.
Common side effects of HUMIRA are: injection site reactions (redness, rash, swelling, itching or bruising), upper respiratory infections (sinus infections), headaches, rash and nausea.
These are not all the side effects with HUMIRA. Ask your doctor or pharmacist for more information.
Information You Should Know About HUMIRA® (adalimumab).
HUMIRA is used to reduce the signs and symptoms of moderate to severe rheumatoid arthritis in adults, may prevent further damage to your bones and joints, and may help your ability to perform daily activities. HUMIRA can be used alone or with methotrexate or with certain other medicines. HUMIRA is used to reduce the signs and symptoms of moderate to severe polyarticular juvenile idiopathic arthritis in children 4 years of age and older. HUMIRA can be used alone or with methotrexate or with certain other medicines. HUMIRA is used to reduce the signs and symptoms of psoriatic arthritis in adults, may prevent further damage to your bones and joints, and may help your ability to perform daily activities. HUMIRA can be used alone or with certain other medicines. HUMIRA is used to reduce the signs and symptoms of ankylosing spondylitis in adults. HUMIRA is used to reduce the signs and symptoms of moderate to severe Crohn's disease in adults who have not responded well to conventional treatments. HUMIRA is also for these adults with moderate to severe Crohn's disease who have lost response or are unable to tolerate infliximab. HUMIRA is used to treat moderate to severe chronic (lasting a long time) plaque psoriasis in adults who are under the ongoing care of a physician, have the condition in many areas of their body and who may benefit from taking injections or pills (systemic therapy) or phototherapy (treatment using ultraviolet light alone or with pills).
HUMIRA is taken by injection.
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