We've got the best tips to help keep your heart in healthy shape. Feel better. Look better. Live better.

STOP. When was the last time you paused to think about how healthy your heart is? If you've neglected yours recently, take a few minutes to think about how you could love your heart that little bit more.

Maybe it's finding some quiet time in your day for an uplifting yoga class. Maybe it's getting some action in a stimulating cardio session. Or maybe it’s indulging in a health and beauty treatment or relaxing spa experience. Whatever strikes your fancy; we've got plenty to keep your heart happy at Virgin Active Health Clubs. This may just be the start of a lifelong love affair.

Why exercise is good for your heart:

Just 30 minutes of moderate cardio exercise a day – such as walking, cycling or swimming - can help you live a longer, healthier life. It makes your heart strong so it doesn't have to work as hard to pump blood around your body. It also reduces your risk of heart attack, high cholesterol, high blood pressure and diabetes. According to the National Institutes of Health (NIH), heart disease is almost twice as likely to develop in inactive people as in those who are more active. Cardio exercise can also help to burn calories, increase lung capacity, help you sleep better, feel better and reduce stress. Top tip: if you're new to cardio exercise, don't try to go from zero to hero in a week. First get your doctor's OK and start slowly. You may only be able to jog for five minutes on the treadmill at first but add a few minutes onto each consecutive session and soon you’ll be jogging smoothly for 30 minutes a day!

Recipe for a healthy workout

For a healthy cardio workout, always include these three phases:

1. The warm-up

The warm-up phase helps you move from rest to activity and should last about five minutes. It helps to slowly increase breathing, heart rate and body temperature and lessens the stress placed on your heart and muscles. It also helps to improve flexibility and reduces post-workout muscle aches.

Top tip: your warm-up may include stretching exercises, a range of motion activities, or simply starting your chosen exercise at a very low intensity (for example, walking at a very slow pace)

2. Conditioning

This is where you really start to see and feel the benefits of regular exercise. There are three points to remember here:

• Frequency: three to five times per week
• Duration: 30 - 60 minutes per session
• Intensity: exercise within your target heart rate zone* (approximately 70 - 80% of your maximum heart rate - MHR)

A good estimate of MHR is 220 minus your age. So, for a 35 year old MHR = 220 - 35 = 185 beats per minute.

*Target Heart Rate Zone = 70 to 80% of 185 = 130 to 148 beats per minute.

Top tip: if you haven’t exercised in a while, you'll need to work up to your desired duration. Start with shorter bouts of exercise of 15 minutes or so, every other day. Then progress by three to five minutes each week until you reach your goal of 30 to 40 minutes a day.

3. Cool down

This phase allows your body to recover from the conditioning phase. Heart rate and blood pressure will return to near resting state. It should last about five minutes. Remember - cool-down doesn't mean sit down. Standing still, sitting or lying down right after exercise may cause you to feel dizzy, lightheaded or have palpitations.

Top tip: during cool-down, slowly decrease the intensity of your activity and go through the stretching routine and motion exercises used in your warm-up phase.

Top Cardio Workouts

Whatever your fitness level, there's a cardio workout for everyone to enjoy at Virgin Active. Why not try one of these at your nearest club?

Top cardio classes:

• V-Cycle
• Outdoor Active
• Body Combat
• V-tread
• Boot camp

Top cardio equipment:

• Nautilus tread climber
• Cardio wave

For information on these and more, contact your nearest Virgin Active club today. Please note: facilities and classes vary from club to club.