Understanding heart rate zones can help you tailor your workout to reach your goals: 🫀Zone 1: Low to moderate intensity at 50% to 60% of your max heart rate. You can easily hold a conversation. You’re typically in this zone while warming up and cooling down, or during a relatively easy workout. It’s ideal for a recovery workout, too. 🫀Zone 2: Moderate intensity at 60% to 70% of your max heart rate. A light conversation is possible, though you might need to stop here and there to catch your breath. Target this zone for longer cardio activities to build endurance or a light workout to limit injury risk. 🫀Zone 3: Moderate to high intensity at 70% to 80% of your max heart rate. Chatter will be at a minimum as your breathing intensifies. A workout in this zone is comfortably hard. Good for building strength and endurance. 🫀Zone 4: High intensity at 80% to 90% of your max heart rate. Talking takes effort. You’re pushing hard and approaching a redline effort to boost speed and strength. Workouts in this zone should be limited to one or two times a week. 🫀Zone 5: Very high intensity at 90% to 100% of your max heart rate. Gasp! You’re trying to breathe, not talk. This would be a max effort activity. These exercises strengthen your heart by forcing it to work at peak capacity while also building fast-twitch muscle fibers.
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Cleveland Clinic, located in Cleveland, Ohio, is a not-for-profit, multispecialty academic medical center that integrates clinical and hospital care with research and education. Founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based upon the principles of cooperation, compassion and innovation, Cleveland Clinic has become one of the largest and most respected hospitals in the country. Cleveland Clinic facilities can be found throughout Northeast Ohio, as well as around the country and world including: Cleveland Clinic Abu Dhabi Cleveland Clinic Canada Cleveland Clinic Florida Cleveland Clinic London Cleveland Clinic Lou Ruvo Center for Brain Health - Las Vegas
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A pregnant patient received a prenatal diagnosis indicating that her fetus had Down syndrome along with a malformation of the intestine. After the baby was born, an abdominal X-ray confirmed a diagnosis of duodenal obstruction. The scan revealed a telltale “double bubble” sign — one bubble at the stomach and a second at the duodenum. More about this case: https://cle.clinic/40GaqJl
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When you think of leafy greens, you probably think of spinach and kale. But Swiss chard (or chard) is also a vitamin and mineral powerhouse. Swiss chard is packed with vitamins, minerals and phytonutrients. A one-cup serving of cooked Swiss chard contains: 35 calories 0.1 grams of fat 7.2 grams of carbohydrates 3.6 grams of fiber 3.2 grams of protein Swiss chard also contains: 572 micrograms of vitamin K (477% of your daily value or DV) 536 micrograms of vitamin A (60% DV) 150 milligrams of magnesium (36% DV) 32 milligrams of vitamin C (35% DV) 0.3 milligrams of copper (32% DV) 0.6 milligrams of manganese (25% DV) 4 milligrams of iron (22% DV) 3.3 milligrams of vitamin E (22% DV) 961 milligrams of potassium (20% DV) Learn why this nutrition powerhouse deserves a spot on your plate: https://cle.clinic/46kkr1U
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A trial found that over the course of 36 weeks, a drug reduced lipoprotein(a) levels by more than 80 percent. High levels of Lp(a) can put you at a higher risk of heart and blood vessel disease. More about the trial: https://cle.clinic/4fqlG2R
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Why do Sundays feel sometimes stressful? You had a great weekend, but suddenly you’re anxious, tense and dreading Monday. That’s the Sunday scaries, something nearly 80% of professionals deal with. The good news? There are simple ways to beat them. Two psychologists share tips for beating the Sunday scaries: https://cle.clinic/3HN0OaB
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Two servings of fruit a day is recommended for a healthy diet. A registered dietitian shares 6 fruits to add to your shopping list: https://cle.clinic/3DXl1nZ
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Successful aging is not just about living longer. It’s about living with purpose, connection and vitality. Movement, nutrition, cognitive stimulation and meaningful relationships all play a role. Aging well isn’t accidental. It’s intentional. Learn how to start building habits today that support the years ahead: https://cle.clinic/3KhJ1JX
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In March 2021, a patient in her early 50s with pelvic pain was referred due to suspicion of lymphoma. After receiving a complete workup, followed by CAR T-cell therapy, she achieved a full response to treatment. More about the case: https://cle.clinic/48mjVme
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As you age, your bones become thinner and lose their density. Fortunately, you can take steps early on to strengthen your bone health and prevent osteopenia (bone thinning) and osteoporosis (late-stage bone loss). Here's how: https://cle.clinic/3GjTUJ3
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Red Dye 40 is one of the most common food colorings in processed products. Its safety continues to be debated, especially in relation to hyperactivity and behavioral concerns in children. Read what current research says about risks, regulation and how to make informed choices: https://cle.clinic/4iKP6v4
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