How to Achieve Optimum Heart Condition
By: Dr. Skip Hellen ND, CNC (Health Doctor)
According to the American College of Sports Medicine, your
maximum heart rate (MHR) can be predicted by subtracting your
age from 220. This number represents your maximum number of heart
beats per minute (BPM). Multiply that number by .55 and by .9 to find
the upper and lower range which represents your best heart rate
training zone (BHRTZ). For example, if you
are 35 years old, you have a predicted MHR of 185
BPM (220-35 = 185), your lower heart rate limit (LHRL) is 102 BPM (.55 x 185
= 102), and your upper heart rate limit (UHRL) is 167 BPM (.9 x
185 = 167).
Another popular formula for calculating the best training zone is the Karvonen
This method uses your resting heart rate (RHR) as well as your age to
predict your MHR. In the above example, the
same 35 year old, with a resting heart rate of 70 BPM,
using the Karvonen method would have a LHRL of 133 BPM and a UHRL of 173
BPM. The Karvonen method is often
preferred by health care providers. It is important to remember
however, that using this formula we must know the RHR number.
Working in the appropriate training zone makes it easier to exercise
for a sufficient period of time and to continue with an effective
exercise program for weight loss or cardiovascular fitness.
If you have a very low level of fitness or haven’t exercised in a
long time, 55% of MHR may be the best place to begin training, but a more conditioned person
could work closer to 70-85% of his/her MHR. Depending on individual
goals, most people typically follow a regular exercise program
should sustain at least 70-80% of their MHR
for 20 to 60 minutes per training session.
does the heart respond to training?
I use my RHR as the litmus test to determine my heart condition. I have found through
many of my own training
programs that the heart responds to proper training very rapidly. I also
noticed that it is possible to bring the heart into a state of
excellent condition in a few short weeks with an effective cardio training
program. I once lowered my resting heart rate from 65 BPM down to 42
BPM in less that a month with a specific running cardio
training program. I recommend cardio training 3-6 times a week in
the optimum training zone which can be calculated using the above
formulas. It is important to note that the consistency of any
training program is more important than the intensity. With that
said, to get maximum results, consistency as well as increasing
intensity are both vitally important.
Regular exercise is critical for maintaining optimal health
because it modulates the lymph system which is required to
effectively move health threatening toxins out of the body quickly
before they result in rapid biological damage (aging). This is
important because toxic accumulation is the primary foundational
cause of rapid aging as well as nearly all illness and disease.
Exercise becomes even more important as we age because aging by
definition is accumulated biological damage. The fact is the body
degrades with age and needs our assistance with regular exercise to
help the body quickly remove the toxic byproducts of biological
It’s possible to increase muscle size and strength in a
relatively short period of time with the correct training program
reference my article on “Muscle, fitness and overall Human Health,”
in this section. It is important to understand that the body was
programmed to be healthy and fit, all we have to do is give it the
right tools and the body will take care of the rest. Proper
(nutrition) diet, (training) exercise, and (positive) mental
attitude will give the body all it needs to become optimally
healthy. Keep in mind that proper training programs are necessary
for maximum results.
additional point, while large muscles are attractive to some and
does increase strength it doesn’t necessarily improve overall
health, in fact excessive muscle burdens the heart and puts more weight on
the body frame which needs to be carried around all the time. The
healthiest people tend to be very lean (low body fat). In short
leaner (low fat) is better for your overall health and longevity.
Since fat contains a lion's share of toxic accumulation, lower total
body fat nearly always leads to better health.
HELP! UHRI has produced optimal health step by step programs designed to guide you through all the
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"Illness and disease are
optional, choose not to participate" ~ Dr. Skip Hellen
It’s important to understand that optimal health can only
be achieved and maintained when nutritional, physical, and mental requirements
are met resulting in systemic biological balance (homeostasis).
The following are the cornerstones of success with anything
in life, make these qualities an important part of your life strategy and you
will achieve excellence in anything you do.
character requires personal
commitment advances positive
tenacity promotes success
~ Dr. Skip Hellen
OPTIMAL HEALTH ACTION STEPS
1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence
Since behavior habits and nutrition are critical components of human health and longevity,
denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary
wealth but in compromised health leading to rapid aging, illness, disease and death.
DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR
HEALTH, WHO WILL?
The important thing to remember is consumptive habits (foods) will form the foundation of
either optimal health or illness and disease. The old saying "you are what you eat" is absolutely
true when it comes to health.
Developing strong personal character (respect, belief, knowledge, discipline, commitment)
are the cornerstones of all personal excellence accomplishments.
Taking the "Declaration of Health Independence" pledges and adopting the behavior principles
solidifies a vital first step on the road to optimal health success. These pledge
commitments not only help develop the skills required to accomplish the goal but better define
the path to personal health excellence. The second step is purchasing a litmus test kit to
accurately monitor health progress. (see below for event test kit sale)
Perhaps the hardest part of achieving optimal health is changing
unhealthy behavior habits to
YOU provide the Courage, Dedication, Commitment and Action,
UHRI will provide the EDUCATION/KNOWLEDGE and DIRECTION
To get health help and learn more about “Mastering the
Secrets of Ultimate Health” and achieve personal health excellence goals, log onto the
web site below. UHRI is ready, willing, and able to help everyone achieve optimal health.
Litmus test kits are on sale for $10 (Events Only)
(A litmus test kit is an absolute must for
those who are serious about ultimate health)
To learn more information on how to resolve health problems
or achieve personal health excellence, refer to UHRI at
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Sense proper health habits form the foundation
of human health and vitality, shortcuts and misinformation can be very
costly not only in terms of lost money but the pain and suffering of
compromised health and productivity, early biological degeneration,
illness, disease and death.
Proper Health Education and
Healthy Habits Form a
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