Last month, February, was American Heart Health month, a time to focus on this vital organ, especially for women. Did you know heart disease is the leading cause of death for women in the United States? This hits close to home for me. With a family history of heart disease (my dad passed away from a cardiac arrest in 2016), I'm taking a proactive approach to my heart health, and I want to share what I've learned.

Taking Charge of Your Heart Health:

• Know Your Risk: Family history plays a role, so get informed! But don't stop there. There's a simple diagnostic test called a Coronary Artery Calcium (CAC) Test, also called a heart scan. It’s a CT scan of your heart done with a multidetector CT that takes detailed images of the arteries. It measures coronary artery calcium buildup, a predictor of future heart events.
  
• Over 45 years old: According to Dr. Sara Gottfried, a Harvard-educated MD, anyone over 45 and women in particular should consider this scan. Source: Huberman Lab podcast “How to Optimize Female Hormone Health for Vitality & Longevity” at 02:28:48.
  
• Schedule Your (CAC) Test: I recently scheduled mine! I talked to my primary care physician first and after the results of a blood panel, my doctor agreed that given my family history, the (CAC) Test would be a beneficial diagnostic tool.
  
  The scheduling process was relatively easy – just a couple of minor hiccups in locating a facility in San Francisco. It’s important to note that some San Francisco testing facilities only perform CT scan and are unable to perform the specific (CAC) Test portion of a CT scan. In San Francisco, SimonMed performed my (CAC) Test.
  
  The (CAC) Test itself is easy and painless. That is, if going without your morning coffee can be called painless. ; ) It’s recommended to avoid caffeine in any form (coffee, tea, chocolate) 6 hours prior to the test. Once you are at the facility on testing day, the scan takes around 10-15 minutes and results were received within 2 days.
  

Pilates and Cardio - A Powerful Partnership (But Not a Replacement):

While Pilates is fantastic for building strength, flexibility, and core stability, it's not cardio. Cardio, or aerobic exercise, gets your heart rate up and keeps it elevated for a sustained period in order to reach your target heart rate. The American Heart Association recommends at least 30 minutes of moderate-intensity cardio (think brisk walking) or 15 minutes of vigorous-intensity cardio (think running) most days of the week.

Your target heart rate is 50 to 85 percent of your maximum heart rate. It is the level at which your heart is beating with moderate to high intensity. To calculate your maximum heart rate, take 220 and subtract your age.

Boost Your Cardio Workouts with Pilates:
Private Pilates sessions can actually enhance your cardio workouts!

Pilates sessions guided by a comprehensively trained and experienced instructor help you:

• Identify and Correct Muscle Imbalances: Those imbalances can stress your joints during cardio, making you more injury-prone. Pilates helps you move efficiently and effectively.
  
• Master Proper Form and Alignment: Good form maximizes the benefits of cardio and minimizes risk of injury.
  
• Develop Your Core Strength: A strong core is essential for all activities, including cardio.

Taking Your Cardio Further:

Love cycling or running? These are excellent cardio options, but remember to incorporate dynamic stretches before and static stretches after your workout.

• Cycling: Focus on loosening tight hip flexors and IT bands with a foam roller and always follow-up IT band rollering and stretches by activating your inner thighs.
  
• Running: Stretch your quads and calves, while activating your hamstrings and glutes to improve running efficiency.

Conclusion:
Prioritizing heart health is vital, especially for women. Combine a proactive approach, (consider scheduling a (CAC) Test) with healthy habits like regular cardio and strength training (including Pilates!) 2 - 3 times a week. Let's all work towards stronger, healthier hearts!

If you'd like to get clarity on what you uniquely need to focus on to build your core strength quickly with Pilates, book your FREE 15 minute Stronger Core Consult with Kare today!