What you need to know about cardio｜Life Kit

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You're listening to LifeKit from NPR.

Hey everybody, it's Marielle.

Heart disease is the leading cause of death in America.

Are you feeling stuck with your English?

We'll show you. Add breast cancer and bring in all the other cancers of the body and add them to breast cancer.

Heart disease is still number one.

That's Dr. Jane Morgan.

She's a cardiologist and vice president of medical affairs for Hello Heart.

It's an app you can use to track your cardiovascular health.

So those stark numbers bring me to the point of today's episode.

We're talking about cardio, the kind of exercise that gets your heart rate up and can help per capita, from Arizona and Colorado per USA to get cardio, to get the benefits, how much of it you should be doing every day or week, whether you can break it up into short bursts or you need to do at least,

you know, half an hour at a time.

On this episode of LifeKit, I talk with Dr.

Morgan about all of that and more.

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The U .S. Department of Health and… Do you consider CAB a lift or an Uber or… … that you do strength training twice a week.

That could be weightlifting or Pilates, body weight exercises, even chores like carrying grocery bags.

And then they recommend some type of cardio.

Specifically, 150 minutes of moderate -intensity exercise, 75 minutes of vigorous exercise, or some combination of the two.

Every week. And we'll get into what those terms mean.

But Dr. Morgan says sometimes it's hard to get all that done, and you might get overwhelmed if you're trying to keep track to that extent.

And often we say when's the last time you got an Uber and then we are referring to any CAB or taxi or lift or anything.

Of where we need to be, about 150 minutes of exercise.

And the key is to really make certain that we are moving.

Our bodies are made to move.

Our bodies are really not made for the way that we live now.

And that's why we are developing a lot of these chronic diseases.

Our bodies are made to be in motion.

Takeaway one, cardio, simply put, is getting your heart rate up.

That doesn't mean you have to push yourself to the limit every time you're working out.

You can have cardio without high -intensity exercising.

And how can you measure that?

Like how do you know that you're getting into the cardio zone?

A lot of the… I say lift.

Lift. The wristwatches, any of those types of monitors can certainly measure your heart rate.

Sometimes, depending on what kind of gym you're in, if you are holding onto handrails or things that can be sensors on there as well, that can monitor your heart rate and give you that information back in real time.

You can also track your heart rate the old -fashioned way.

By finding your pulse and counting the number of beats per minute, you'll place two fingertips along the side of your neck next to your windpipe until you feel your artery pulsing.

…downtown. And then uptown are like the black cars.

We call them jimsy cabs, which I don't know if that's appropriate.

And whether you're pushing yourself hard enough or maybe too hard.

Your maximum heart rate is an upper limit.

It's the estimated highest number of beats per minute that your heart can safely handle.

And you can calculate it with a simple formula.

So it's really 220, number 220, minus your age.

So if you're 30 years old, your maximum heart rate would be 190.

It's 220 minus 30. If you're 50, it would be 220 minus 50.

So your maximum heart rate would be 170.

But you're not actually aiming for that heart rate when you work out.

Instead, you … No, I rarely, but it's been a while.

I only took you of your max heart rate.

So again, taking that example of the person who's 30 years old and we're taking 220 minus 30, that gives you 190.

And then you take about 85 % of that.

So it can be 50 to 85%, not an exact science.

The lower end of that range would be considered moderate intensity exercise.

And the higher end would be vigorous exercise.

So that's like the … That's your sweet spot for cardio?

That's the sweet spot for cardio.

Again, when we're taking them on the subway, I thought it was going to be kind of a disaster.

So we would get a gap.

Most of the time, I was just … … muscle that's in our legs and in our arms.

So when you are getting exercise, you're actually exercising your heart as well.

That's why the heart is called a muscle.

So what sorts of things can get your heart rate up to that target zone for cardio?

Oh, my gosh. Any number of things.

So you can pick whatever you think.

So swimming, biking, hiking, running, tennis, any number of things can really get your heart rate up.

And that's why I often say, pick an activity that you like and do it.

So generally what we … Let's tie into today's topic speaking while you're doing the exercise.

That's what cardio is.

What about walking?

Like, how fast really do you have to walk to be actually getting cardio?

So here's the thing about walking.

Any pace of walking that you do provides some cardiovascular benefit and decreases your risk of stroke.

However, we have found that the faster your pace, the more you're able to … To be.

So we're going to dive into all of the ways, all the things that here you go could … If you can walk fast, you can walk slow.

But whatever you're doing, you will get cardio benefit from it.

I am a really big fan of walking.

Takeaway three. Lots of things can be considered cardio.

Walking to the subway, doing yard work, chasing your kids around, going up the stairs, dancing, hiking, jogging, roller skating, basically anything that gets your heart pumping and into that target heart rate zone.

How high your heart rate goes during these activities will depend on your body and your conditioning.

Now you don't necessarily have to measure your heart rate every time you do one of these activities.

You can get a baseline and then maybe you check in every few months to see if that's changed.

Let's talk more about the benefit.

We're ready for you.

Why should we be doing this?

Why should we be really working out the muscle of our heart and getting it pumping more quickly, regularly?

Exercise is the prevention tool to decrease long -term heart disease.

It decreases your weight, keeps your weight down, keeps your blood pressure lower, helps your management of diabetes, helps to improve sleep quality.

I speak about this a lot, the benefits of long -term exercise.

You do not have to push yourself to exhaustion.

Here you go. Here you go.

We use in some pretty specific scenarios.

We're going to talk about the plaques along the arteries of our heart.

These plaques, if they get big enough, can block the artery and stop the blood flow to the heart, which means there's no oxygen getting to the heart.

That's what we call a heart attack.

That part of your heart would be under stress.

If you don't get medical attention quickly, it would die.

Exercising decreases the likelihood that those types of plaques will develop because it burns calories, burns cholesterol.

Those plaques are built by cholesterol primarily and platelets.

We can decrease those plaques, the atherosclerosis that tends to stud the arteries of our heart and cause those slow heart attacks.

Takeaway four, cardio is crucial to heart health.

If you can keep your heart healthy, that means you can keep up with other important activities that help with your longevity.

If you can keep your body in motion and keep moving and working, certainly with cardio, especially, it adds to longevity.

It also adds to your quality of life.

By the way, Dr. So other things, maybe you hand something to someone and you say to them, Times a day, take a five or 10 minute break and just do some type of exercise, even if it's going up and down the stairs or doing some deep knee bends or walking around the block.

Those are called exercise snacks, and that shows long term that that increases your metabolism and also contributes to longevity.

That was cardiologist, Dr.

Jane Morgan. Alright, it's time for a recap.

Takeaway one, cardio is about getting your heart pumping.

You don't necessarily need to hit your limit every time you do it.

Takeaway two, you can use your heart rate to monitor your cardio intensity.

To calculate your max heart rate, take the number 220 and subtract your age.

Then aim for 50 to 85 % of that number when you're working out.

Takeaway three, lots of things count as cardio, jumping rope, speed walking, dancing.

Find the movement that gets your heart rate up.

And takeaway four, cardio is a great way to lower your risk of heart disease and it can also help you stay healthy and vibrant so you can do other activities that help you live longer.

For more Life Kit, check out our other episodes.

We have one on how to lift weights and another on hydration.

You can find those at npr .org slash Life Kit.

And if you love Life Kit and you just cannot get enough.

A role play, Aubrey.

Shall we dive into it?

Yes, we're going to do a mini role play because off feedback you want to share, email us at lifekit at npr .org.

This episode of Life Kit was produced by Claire Marie Schneider.

Our visuals editor is Beck Harlan and our digital editor is Malika Gareeb.

Meghan Kane is our supervising editor and Beth Donovan is our executive producer.

Our production team also includes Andy Tagle, Margaret Serino and Sylvie Douglas.

Engineering support comes from James Willets and Becky Brown.

Special thanks to Christopher Tanayan and Evelina Graver.

I'm Marielle Saigman.

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Doesn't it? Right. If I say, did you bring that costume?

It implies that I will be upset if you didn't.

And the other, you know, maybe like your kid would say, did you bring the costume on?

Right? But to a friend, if your friend was doing you a favor, you're more likely to add, did you happen to bring that costume?

Especially if it really isn't a big deal, like they're needing to return something.

You don't need it right away.

This is perfect to add to make sure it's clear that no, no big deal.

If not, I love it. Okay.

So when you're handing something to someone, that is one situation where we would see, here you go.

But there's another one Aubrey that our listeners need to know.

Number two is what I was talking about about, you know, taxicabs, right?

It's said when arriving.

And just like you said, Lindsay, we would also say, here you are, here you go, here you are.

Or even here we are.

Sometimes if someone is giving you a ride and they arrive at the destination, they might say, here you go.

That means like we're here.

You can get out. Uh -huh.

I love that. I hear you guys who were here.

For example, here you go.

3332 Sycamore Street.

Exactly. My drivers aren't quite as enthusiastic as that, but you know.

That was a very enthusiastic lift driver.

But you might hear this, right?

And I could see it being confusing if you're not familiar with these phrases to, you know, they're not going to say, we have arrived, get out.

No, they're going to say, here you go.

Or here we are. Yeah.

I mean, I think in certain regions or cities in the U .S., you'd be less likely to hear something than, or for example, Columbus Circle in New York, probably the taxicab just pulls over and stops and expects you to get out.

It doesn't say anything.

Don't expect it. We're here, so get out.

Exactly. Maybe in some small town where you're the only customer of the whole day and they're very excited to talk with you.

You might hear this.

So just don't expect to hear it.

They're more likely to be friendly for sure.

All right. Number three, Aubrey, what is the other thing where we hear this?

Here you go. This is this really fun chunk where we say, here you go.

And then usually being something.

Now, this implies you know someone well and that they're doing something typical, something that you would expect from them.

Right. So for example, I might say to you, Lindsay, if you and I are playing tennis and you beat me, you know, you do really well, I might say, here you go.

Being the best tennis player I know again.

Right. So this is definitely something that you're going to use for people you know, well, wouldn't make any sense unless this is expected behavior.

Yeah, it feels very friendly, like close friends saying that you know what to expect from this person.

It's also very high level, right?

It's very natural. It's not basic at all.

This you know, I agree.

Yes. And it's very like we said earlier, accessible.

Right. You guys can say this right away.

It's very natural sounding and friendly.

It's a great way to connect with someone.

You know, it's a little more awkward if I say, wow, Lindsay, you're just amazing at tennis.

Yeah, the compliment is sometimes a little bit.

But this is like a playful competent compliment, right?

It's definitely playful for sure.

And so this could be a great connection takeaway from today's episode.

You know, once we get to the end, we'll see what the takeaway is.

But I mean, this is one of the ways to connect these these cute little phrases that really are playful and are used with closer friends because you you're showing that you know what to expect from them.

And you've seen this from them and you might say it about someone else.

Right. If we have a friend that does something really thoughtful, I might say to you, oh, here she goes being so thoughtful.

Yeah. And so this is a way of saying she's always thoughtful and here she's doing it again.

Exactly. All right.

And then is there another way we might see this constructed?

Yeah, we will also see this with there as well.

Right. Just like with there you go, here you go when you're handing someone something.

You'll also hear there you go being or there she goes.

There she goes being so thoughtful.

Right. Exactly. So again, just seeing that saying that you're seeing the person do something or be some way and you expected that right.

Super high level. Love it.

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OK, Aubrey, let's put it together in a role play here.

So you are a Lyft driver.

OK. Yeah. And you're getting a ride.

All right. I'll start us out.

Here you go. Time Square.

Oh, thank you. I appreciate it.

That'll be $35. Here you go.

Keep the change. Thanks.

Have a great day. Nice.

Yeah. And it's funny because now we'll see this even coming out of style because now I think generally, well, you still use cash in cabs, I think you can at least, but mostly it's just a credit card swipe on the back of the seat right in front of you and cabs.

Exactly, right? And I could even say here you go.

And if if you're handing them a card to pay, but if it is the swipe in the back, there's not going to be an opportunity to do this, you're just swiping and paying.

It's crazy how much less personal all of that is becoming.

It's true. Now, Aubrey, can we say here as well?

What if we want to drop the you go and just say here?

What is it? What does that change for a really good question?

Here you go is definitely more friendly, more informal.

Here feels a little more abrupt to me if someone just says here.

And hands me something.

I would almost be worried they're mad at me about exactly.

Yeah, exactly. Not always, always.

But a lot of the time, yeah, it's a lot shorter, more abrupt, more direct.

Maybe they are mad at you or here.

Yeah, we're in a hurry, right?

If you like, maybe you're at work and someone hands you a file and just says, here, they're probably in a hurry, right?

They don't have time to even to say, here you go.

Exactly. It's important.

So here you go. Here you are.

And here are all options.

But they do have different contexts, right?

Just within these three variations.

Here's something to think about, Lindsay.

Why didn't we use here you go being in this cab.

Mm. Here you go being.

Well, when I was when I was handing the money to either of us, right.

Because yeah, we don't know each other.

It's a Lyft driver and someone giving them a ride.

You really have to know the person well to ever say, oh, here.

Like if you said, how do you go being such a good driver?

There you would have had to give me 100 rights and we're friends for that to make any sense.

Right. No. Yeah. No.

That would be really weird.

Definitely. Right. It implies familiarity.

Familiarity. You know, the person maybe you're close to them.

Absolutely. So very different uses here.

Yeah, exactly. So yeah, we also want to share the the episode that this came up on was 2321, where it was called There You Go.

One phrase for confirming in English.

And so, yeah, be sure to scroll up.

Make sure you don't miss that one.

It's also a great episode.

Go check that out. And what's our takeaway for today?

Where do we want to leave our listeners?

Yeah. Well, native chunks like this really go a long ways to make you sound natural in English.

But I love what you pointed out that this is such a great connection skill to compliment someone in such a playful way.

Right. Someone just like it's like where you elbow somebody playfully.

Here you go being so amazing at this.

Then they're just going to be like, I know.

Right. I'm the best.

And it's great instead of some awkward like, oh, no.

You know, I don't know.

Sometimes compliments can be awkward.

Right. Right. Exactly.

And it could even be maybe the person said something awkward.

Right. They said something awkward.

But in an endearing way, you can again elbow them like here.

You go being being silly.

Right. It's a joke.

You're just kind of being the most awkward person ever.

Maybe maybe that you could pull that off.

Well, it depends on their relationship.

Right. But yeah, maybe that's that's the very high level takeaway.

If you want to use that specific construction at the B to C one level, we can do that and build connection quickly.

Yes, absolutely. I love that.

Just reserve it for people you know well.

But even if you have a speaking partner and you've chatted several times, you're getting to know each other well, you could totally say, here you go using amazing vocabulary again.

Because all you're saying is you've noticed them do it before.

They're doing it again, right?

It just has to be something you've observed in the past.

And it actually could make you closer to the person as well.

Right. Totally. Yeah.

Love it. OK, cool. So hopefully we'll see our listeners, our students and our courses start to use this in our Open Conversation Club and our student led conversation clubs, because those are cropping up now, Aubrey, right?

Yes. They're so fun, right?

Students opening speaking practice all over the world.

It's so fun to be part of the others English community.

And I agree. We would love to see you guys there.

All right. Sounds great.

Well, guys, hit follow and we'll see you in the next episode.

Aubrey, you have a good one.

All right. Next time.

Bye. Bye. Thanks for listening to All Ears English.

Would you like to know your English level?

Take our two minute quiz.

Go to AllEarsEnglish .com forward slash fluency score.

And if you believe in connection, not perfection, then hit subscribe now to make sure you don't miss anything.

See you next time. Bye.

[心臟健康指南：如何透過運動強化心臟與建立連結]-[What you need to know about cardio]

📋 Summary

心臟健康的核心：有氧運動的重要性

如何正確執行有氧運動

運動對心臟的保護機制

語言中的連結：以「Here you go」建立社交橋樑

🎯Key Sentences

📝Key Phrases

📖 Transcript