Exercise for a Healthy Heart. Megan Starr, MS Exercise Physiologist ACSM Certified Exercise Specialist

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1 Exercise for a Healthy Heart Megan Starr, MS Exercise Physiologist ACSM Certified Exercise Specialist

2 Getting Started Why start an exercise program? Benefits: Weight control Lower cholesterol Reduce Blood Pressure Prevents Bone Loss Boosts Energy Levels Reduces Stress Improves ability to fall asleep Improves self-esteem esteem Improve Immune Function Prevent Diabetes

3 Getting Started Precautions: Before beginning an exercise program always consult your Cardiologist. Different Heart Conditions will have different implications for what exercise you should or shouldn t t do. Be aware of signs and symptoms when you exercise

4 Types of Exercise Aerobic-Endurance is developed when you perform aerobic exercise (aerobic means with air ) VO2- The body s s ability to take up and use oxygen Increase 15-30% w/ training

5 Aerobic How much Aerobic activity should you do? Frequency days per week structured Intensity % HR Max Duration- 30 minutes or more per session

6 Aerobic Calculating a Target Heart Rate Range: Maximum Heart Rate= 220 Minus Your Age Target Heart Rate Range= ( ) x Maximum Heart Rate Example: 50 year old = 170 (maximum heart rate) ( ).75) x 170= bpm Target HR Range

7 How to Count Your Heart Rate Aerobic 1. Place two fingers at the carotid artery on the side of your neck. 2. Gently press down until you feel a pulse. 3. Count each pulse that you feel for a total time of 30 seconds. Multiply this number by 2. 4.This is your heart rate in beats per minute.

8 Aerobic Pacemakers/ICD ICD s - wear a Heart Monitor Be aware of your upper and lower settings for Heart Rate Maximal training HR s should be set 10 bpm below ischemic threshold or firing rate for ICD

9 Aerobic Low Impact /Intensity Walking Biking Hiking Jogging Swimming Golf Running High Impact/ Intensity Soccer Basketball Football Hockey Skiing **Avoid high impact activities especially if you are on a blood thinner such as Coumadin.

10 Aerobic Increasing Activities of Daily Living (ADL s) Do Housework Walk the Dog Yardwork Park your car farther away Don t t use the TV remote Go for a short walk after dinner

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12 Resistance Resistance- (weight lifting) Training the muscles of the body to increase strength, power or muscular endurance through moving a load or weight.

13 Resistance How much Resistance exercise should you do? Frequency non-consecutive days/week Intensity- 1 set of (or more) repetitions to point of fatigue Duration- long enough to exercise each major muscle group.

14 Resistance Types of Resistance Exercise: Free Weights -use a constant resistance throughout the range of motion. Machine Weights -use a variable load throughout the range of motion. Avoid valsalva maneuvers! Focus on Light Weight, More Reps

15 Flexibility Flexibility- The range of motion about a joint. Helps you increase how efficient you move.

16 Flexibility How much flexibility exercise should you do? Frequency- after all aerobic and resistance exercise sessions Intensity- Hold to a point that is not painful, but you can feel the stretch Duration- 30 seconds per stretch, each major muscle group **You should stretch after you exercise while your** muscles are warm to gain the most benefit.

17 Nutrition Carbohydrates are the most important energy food for exercise. Body stores carbohydrates in the blood, liver and muscle % 55% of your total calories for the day.

18 Nutrition Fats- Provide a long term source of energy for prolonged exercise. Diet should consist of no more than 30% of calories from fat.

19 Nutrition Proteins- help build, repair and maintain body tissues. Your total daily calories should consist of about 15% protein.

20 Nutrition Increase calories based on amount of exercise you are doing! Weight Loss: Maintain Current Weight- Calories In = Calories Out Weight Loss- Calories In < Calories Out

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22 Nutrition Importance of Fluid Intake- Per day: Males: 3.7 Liters Females: 2.7 Liters Drink a cup of water before, during and after exercise. People with fluid restrictions or on blood pressure medications may need to consult Cardiologist.

23 Nutrition Sweat Loss Weigh Yourself Before and After Exercise Increase Fluids if You are Losing Weight During Exercise!

24 Exercise Outdoors Extreme Heat Dangers: Heat Cramps Heat Syncope Dehydration Heat Exhaustion Heat Stroke

25 Exercise Outdoors Precautions to take before exercising in hot/humid conditions: Exercise Early Morning/Evening Lower the Intensity Increase Fluids Wear Light/Loose-Fitting Clothing

26 Exercise Outdoors Extreme Cold: Dangers: : Hypothermia/ Elevated Blood Pressure Precautions to take before exercising in extreme cold: Wear lots of layers Drinks lots of fluid Wear gloves Wear a hat

27 Exercise After Open Heart Surgery Dangers of Bed Rest: Even a single day in bed can cause some of these changes: Blood Clots Depression Poor Balance Muscle Weakness Feelings of Nausea Blood Sugar Changes Dizziness with Movement Changes in Hearing and Eyesight

28 Exercise After Open Heart Surgery What can you do while in the Hospital? Sit up in a Chair Walk Short Distances in Room Move Your Legs and Arms Walk Down the Hall

29 Exercise After Open Heart Surgery What can you do when you get home? Chair Exercises Walk Climb Stairs Be aware of signals that show that your heart is working too hard!

30 Developing an Exercise Plan Calendar/Journal Goals/Rewards Convenience is key!

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32 Activity Duration Intensity How did I feel? Goal Accomplished? Monday Walking the dog 25 minutes 50% Target HR Great! Yes! Tuesday Free home 1 hour 15 reps1 set to fatigue Muscles sore Yes! Wednesday Swimming at the YMCA 30 minutes 65% Target HR felt good on sore muscles Yes! Thursday Machine YMCA 1 hour 15 reps on each machine Great! Yes! Friday Bike ride through the park 30 minutes Talk-Test Testcouldn t t hold conversation Winded No, only did 25 minutes Saturday Stationary Bicycle 30 minutes 50% Target HR Great! Yes! Sunday Relax!

33 Developing an Exercise Plan Short-Term Term- In the next two weeks exercise at least 5 days per week. Long-Term Term- In 3 months be able to walk 60 minutes without stopping. Example Goals- Rewards- Short-Term Term- Buy New Tennis Shoes Long-Term Term- Go to dinner at my favorite restaurant.

34 Fitness Barriers What are they? Excuses as to why you can t t exercise. How do I defeat them? Sit down and think about solutions before they happen.

35 Fitness Barriers Examples 1. I don t t have time to exercise. Solutions 1. Break workouts up into 10 minutes at a time. 2. Exercise is boring. 2. Don t t do the same thing all the time. Add variety to your workouts. 3. I m m too tired to exercise. 3. Exercise give you energy, once you get going you will feel better than before you started.

36 Conclusion Choosing to begin a healthier life through diet and exercise takes commitment. This is not a temporary fix, it is a lifestyle change! Get your family and friends involved, it will help you stay on track and they will also receive the benefits of living a healthier lifestyle.

37 Additional Information Good websites to check out: