Train smart, protect your heart

Staying healthy without breaking the bank

23 Dec 2024

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Are you a run club enthusiast or a workout warrior? Do you count the days till your next Zumba class? Doing aerobics with the community is a great way to staysocially plugged, energised, and motivated. But while you’re busy shedding sweat and scoring personal bests, be sure to keep your heart health in check.

The aerobic advantage

Aerobic exercises refer to physical exercises aimed at raising your heart rate. They range from outdoor activities like brisk walking and running to indoor cardioworkouts like Zumba or dance. Beyond getting your blood plumping, getting into aerobics will also help you to….

The best part? If exercising solo is not your style, you can mix aerobics with the benefits of socialising, thanks to the growing trend of run clubs and group workouts!

Dream with a team

Finding like-minded people who share your fitness goals can be a huge boon in your journey to getting stronger. Here’s why.

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Boost your morale

As social creatures, we perform better together. Count on your peers to keep you fired up and motivated.

Be accountable

Knowing there’s a community who counts on your presence might be the fuel you need to keep going.

Find new friends

Sport-based communities offer an excellent way to make friends with people from all walks of life.

Never get bored

Run clubs incorporate variety in running route or training content to keep things fresh and engaging.

You’re all set for a group workout. Can your heart keep up?

Protect your cardiovascular health while working out with these heart-friendly tips.

Warmups prep your body for the physical challenge ahead. By raising your heart rate slowly, warm-ups reduce the strain on your heart andhelp minimise the risk posed by irregular heartbeats³.

Stopping abruptly at the end of an intense training session could lead to a sudden heart rate drop, making you feel faint. A cool downroutine lets your body gradually adjust to a normal heart rate and temperature³.

For moderate-intensity aerobic exercises, pace yourself with a simple test. Make sure you can maintain a conversation during yourexercise³.

Acid reflux is another common side effect of exercising. To reduce your heartburn risk, avoid eating 1-2 hours before your exercise andsteer away from spicy or fatty food. Acidic drinks like citrus juice, sodas, and coffee are to be avoided⁴.

Wearable heart monitors help you keep track of your heart rate. Your target heart rate, which depends on your age, is a percentage of yourmaximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220.5 A moderately intense workout shouldexert no more than 64-75 percent of your maximum heart rate⁶.

Ready to get started on your training journey? While you take your workouts to the next level, complement your efforts with smarter habits for a healthy lifestyle. After all, staying in physical fitness is only a part of the journey. Maintaining a healthy heart depends on several factors, from the meals you consumeto the quality of rest you get every night. From tips on managing cholesterol levels to the tell-tale signs of an unhealthy heart, these educational pieces will help you to manage and monitor your health, so you’ll be able to exercise at your best!

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Train smart, protect your heart