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AFFAIRS OF THE HEART ATTACK: HOW TO HANG ON TO A HEALTHY HEART
In light of this, it should be clear that in addition to the goal of weight management, heart health depends upon body-fat control. There are a number of possible strategies for achieving this end, but the two we shall explore briefly here are exercise and diet.
THE IMPORTANT ROLE OF EXERCISE
In an informative study on heart health, Dr Ali A. Ehsani and Dr John O. Holloszy of the Washington University School of Medicine affirm the critical role played by exercise both in the prevention of and recovery from heart attack. They recommend a three-month program of moderate exercise in which walking and cycling figure prominently. My own Matrix program of resistance exercise as set out in my book 12 Weeks to a Better Body for Men (Allen & Unwin, 1994) is intended to complement Ehsani and Holloszy’s cardiovascular regime by concentrating on lowering levels of body fat and thus by increasing the ratio of lean muscle to fat.
A number of studies have now confirmed that weight-resistance exercise is the single most effective way of exercising to control body-fat levels. Although aerobics provides an excellent way to burn kilojoules, for example, it is relatively ineffective as a long-term method of weight management and body fat control. The reason for the inefficiency of aerobics in this regard is that, while a good aerobic session can enhance your cardiovascular fitness and help burn kilojoules, it does little in the long run to augment the proportion of your lean muscle in comparison to body fat. Aerobics is primarily an energy-burning activity, in other words, not a muscle-building activity. Inasmuch as body-fat levels are determined predominantly by the ratio of lean muscle to fat, weight-resistance exercise provides what aerobics cannot.
Note also the salient point in regard to long-term weight management which will follow from this. The higher the ratio of lean muscle to body-fat weight, the faster your metabolism will be, even at rest. Since metabolism stands as the single most important physiological determinant of long-term weight management, the changes you make to your metabolism are changes which will make it easier for you to achieve and maintain a healthy body weight year-round.
THE COMPLEMENTARY ROLE OF EXERCISE
Exercise, of course, works in conjunction with diet to extend your heart life. Instituting a program of weight-resistant exercise is not going to be of optimum benefit to your heart if you continue to follow a diet high in saturated fat.
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