Heart Health!
This morning as I was using the eliptical and the treadmill at the gym (grumbling the whole time because it doesn't help the scale move!), I started wondering how much healthier my heart might be. I wear a heart rate monitor so that I can try to work between a heart rate of 145 and 160. This is my target area for losing weight. I've noticed, over the last two years, that it is much easier to reach and sustain a heart rate in this target range than it was in the beginning. By easier, I mean that I don't feel like I'm going to die! Toward the end of my cardio workout I realized that though it seems the scale doesn't want to move, I'm definitely helping my heart function better. So perhaps my focus for working out needs to shift a bit. I tend to get into this war with myself. If I don't see results, what's the point of all of that effort? The asnwer is...it's good for my body. It's also good for my mind. I know that I handle my stress more productively when I work out regularly. I'm going to try to get into my spinning classes again beginning next week. It's another way to help my heart, mind, and body. I subscribe to "Cooking Light" magazine which I absolutely love. Below is an article on walking from the magazine. If I do nothing else, I can certainly walk four days a week!
Happy Monday everyone and Happy Sugervisary Month too!
Hugs, Stephanie 
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Keep Stepping Lively
By Gin Miller
How many days should I be walking?
Aim for a minimum of 20 to 30 minutes a day, three to four days per week. But there's no harm in walking seven days a week, especially if it's your only form of cardiovascular exercise.
What if I have bad knees or joint problems?
Walking benefits people with minor knee problems since it is low impact. However, if you find walking bothersome (and you don't have a knee injury), try walking on a softer surface, such as a dirt trail rather than a concrete sidewalk, and avoid uneven surfaces. Or walk on a treadmill, which both softens the impact of your steps and provides an even surface.
What should I look for in a walking shoe?
Proper fit is most important. Select a shoe with a toe box wide enough to allow toes to wiggle freely with about 1/2 inch between toes and the end of the shoe. Shoes should not pinch or bind anywhere on the foot, nor be so large they slide at the heel. Also, make sure the shoe is breathable, fairly lightweight, has a supportive, cushioned heel, and a flexible sole.
How long should I keep shoes?
Replace them about every 400 to 500 miles, but periodically examine shoes for wear-don't wait for holes to appear. The outer edge of the heel and under the toe where you push off are the first places to show aging. Keep a second pair of shoes on hand, and alternate the days you wear them to help them last longer. It allows compressed areas to spring back to shape.
*****************************************************************************************************
Keep Stepping Lively
By Gin Miller
How many days should I be walking?
Aim for a minimum of 20 to 30 minutes a day, three to four days per week. But there's no harm in walking seven days a week, especially if it's your only form of cardiovascular exercise.
What if I have bad knees or joint problems?
Walking benefits people with minor knee problems since it is low impact. However, if you find walking bothersome (and you don't have a knee injury), try walking on a softer surface, such as a dirt trail rather than a concrete sidewalk, and avoid uneven surfaces. Or walk on a treadmill, which both softens the impact of your steps and provides an even surface.
What should I look for in a walking shoe?
Proper fit is most important. Select a shoe with a toe box wide enough to allow toes to wiggle freely with about 1/2 inch between toes and the end of the shoe. Shoes should not pinch or bind anywhere on the foot, nor be so large they slide at the heel. Also, make sure the shoe is breathable, fairly lightweight, has a supportive, cushioned heel, and a flexible sole.
How long should I keep shoes?
Replace them about every 400 to 500 miles, but periodically examine shoes for wear-don't wait for holes to appear. The outer edge of the heel and under the toe where you push off are the first places to show aging. Keep a second pair of shoes on hand, and alternate the days you wear them to help them last longer. It allows compressed areas to spring back to shape. 
Happy monday morning! Your work out efforts are inspiring and even if the scale isn't moving you ARE getting healthier and making strides to live a longer life. Sorry I can't say the scale is only a number, because I feel the same way you do its a number we need to see (wonder why we emphasize so much on that when we shouldnt 
), but you're doing a great job at adding years to your life by making that heart pump during your cardio workouts! keep it up girl 
), but you're doing a great job at adding years to your life by making that heart pump during your cardio workouts! keep it up girl 
Thanks for all the good info Stephanie! I went out at lunch today and walked for a mile. I was going to do the eliptical at the gym downstairs, but had an unexpected meeting called and didn't get down there...but I will walk some more tonight with the pugs...as we dodge ice!!!! Hurry spring....glad you are taking such good care of your heart even if you don't think it works on the scales...at least the scales don't go up! Barbara
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