Life Kit Podcast Summary: "What You Need to Know About Cardio"

Release Date: January 13, 2025 Host: Marielle Segarra Guest: Dr. Jane Morgan, Cardiologist and Vice President of Medical Affairs for Hello Heart

Introduction

In the January 13, 2025 episode of Life Kit, host Marielle Segarra delves into the crucial topic of cardio—the type of exercise that elevates your heart rate and plays a significant role in preventing heart disease. With heart disease being the leading cause of death in America, accounting for 1 in 5 deaths in 2022, and the number one killer of women in the U.S., understanding cardio's impact on heart health is more important than ever.

The Importance of Cardio

Marielle opens the discussion by highlighting alarming statistics about heart disease in America. She introduces Dr. Jane Morgan, a renowned cardiologist, who emphasizes the gravity of heart disease even when considering other major health issues like breast cancer.

Dr. Jane Morgan [00:37]: "Add breast cancer and bring in all the other cancers of the body and add them to breast cancer, heart disease is still number one."

Dr. Morgan explains that cardio exercises are essentially activities that increase your heart rate, thereby strengthening the heart muscle and enhancing cardiovascular health.

Dr. Jane Morgan [01:06]: "That's really what people mean when they say cardio. They mean to increase your heart rate and to get that heart rate up such that your heart is really pumping."

Exercise Guidelines

Marielle discusses the U.S. Department of Health and Human Services (HHS) guidelines for adult exercise, which recommend:

• Strength Training: Twice a week (e.g., weightlifting, Pilates, bodyweight exercises).
• Cardio Exercise:
  • 150 minutes of moderate-intensity OR
  • 75 minutes of vigorous-intensity OR
  • A combination of both per week.

However, Dr. Morgan acknowledges that adhering strictly to these guidelines can be overwhelming.

Dr. Jane Morgan [03:52]: "And I often like to talk with people and tell them to simply pick an activity that they like to do and then to do that at least five times a week for at least 30 minutes. That's really the sweet spot of where we need to be, about 150 minutes of exercise."

She emphasizes the importance of consistent movement, stating, "Our bodies are made to move. Our bodies are really not made for the way that we live now, and that's why we are developing a lot of these chronic diseases."

Measuring Heart Rate and Intensity

Understanding how to measure heart rate is essential for effective cardio workouts. Dr. Morgan outlines two primary methods:

1. Using Wearable Devices: Rings, wristwatches, and gym equipment with heart rate sensors can provide real-time heart rate data.

   Dr. Jane Morgan [04:44]: "A lot of the monitors that you can wear, either the rings or the wristwatches, any of those types of monitors can certainly measure your heart rate."

2. Manual Measurement:

   • Place two fingertips next to the windpipe.
   • Count the beats for 60 seconds to determine beats per minute (BPM).

Dr. Morgan explains the concept of maximum heart rate (MHR) and target heart rate zone:

• Maximum Heart Rate: Calculated as 220 minus your age.

  Dr. Jane Morgan [05:47]: "So it's really 220 number 220 minus your age."

• Target Heart Rate: 50-85% of MHR for optimal cardio benefits.

  Dr. Jane Morgan [06:18]: "So again, taking that example of the person who's 30 years old and we're taking 220 minus 30, that gives you 190. And then you take about 85% of that."

This range ensures that you're exercising at a level that is both safe and effective for improving cardiovascular health.

Types of Cardio Activities

Marielle and Dr. Morgan explore various activities that qualify as cardio, emphasizing the importance of choosing exercises that one enjoys to ensure consistency.

Dr. Jane Morgan [07:17]: "Any number of things. So, you know, you can pick whatever you think. So swimming, biking, hiking, running, tennis, any number of things can really get your heart rate up."

Walking is highlighted as an accessible and beneficial form of cardio:

Dr. Jane Morgan [07:55]: "So here's the thing about walking. Any pace of walking that you do provides some cardiovascular benefit and decreases your risk of stroke."

She advocates for walking at a pace that challenges you enough that speaking becomes difficult, which is a practical indicator of reaching the cardio zone.

Benefits of Cardio

The episode underscores the multifaceted benefits of regular cardio exercise beyond heart health:

• Weight Management: Helps in burning calories and maintaining a healthy weight.
• Blood Pressure: Keeps blood pressure levels in check.
• Diabetes Management: Aids in controlling blood sugar levels.
• Sleep Quality: Improves overall sleep patterns.
• Longevity and Quality of Life: Enhances lifespan and the ability to engage in daily activities with vigor.

Dr. Jane Morgan [09:18]: "Exercise is the prevention tool to decrease long term heart disease. It decreases your weight, keeps your weight down, keeps your blood pressure lower, helps you in management of diabetes, helps to improve sleep quality."

Additional Tips: Exercise Snacking

For those struggling to find a continuous 30-minute window for exercise, Dr. Morgan introduces the concept of exercise snacking:

Dr. Jane Morgan [11:19]: "So three or four times a day, take a five or ten minute break and just do some type of exercise, even if it's going up and down the stairs or doing some deep knee bends or walking around the block."

This approach breaks down exercise into manageable chunks, making it easier to incorporate into a busy schedule and still achieve the recommended weekly exercise goals.

Key Takeaways

Marielle concludes the episode with a concise recap of the main points discussed:

1. Cardio Defined: Cardio involves activities that raise your heart rate without necessarily pushing you to your limits.

2. Monitoring Intensity: Use heart rate to gauge workout intensity. Calculate your MHR (220 minus your age) and aim for 50-85% of that number during exercise.

3. Variety of Activities: From walking and dancing to hiking and roller skating, numerous activities count as cardio. Choose what you enjoy to maintain consistency.

4. Health Benefits: Regular cardio reduces the risk of heart disease, manages weight, lowers blood pressure, and contributes to overall longevity and quality of life.

Additionally, Marielle emphasizes that maintaining heart health through cardio enables individuals to engage in other enriching activities, thereby enhancing overall well-being.

Final Notes:

For listeners eager to explore more about physical fitness and health, Life Kit offers other episodes on topics such as weightlifting and hydration. Stay informed and take proactive steps towards a healthier life by tuning into Life Kit and incorporating cardio into your daily routine.

Produced by Claire Marie Schneider with contributions from Beck Harlan, Malika Garibaldi, Meghan Keane, Beth Donovan, and the production team. Engineering support by James Willits and Becky Brown, with special thanks to Christopher Tanayan and Evelina Graver.