Exercise for a Healthy

HeartWelcome!!

Created 15/10/08

Cardiac Rehab Exercise Therapists

Jill Kindiak BHK,CK, ACSM-CES

Sarah Duquette BHK,CK, ACSM-CES

Blayre Martin BA.Kin, MSc.Kin, CK

Valerie Walpole BA.Kin, CK

Physical Activity and Exercise

• Exercise is a key component to a healthy lifestyle

• It is important to include both physical activity AND exercise in our routines

• So…What is the difference?

Physical Activity“any body movement

produced by muscles that results in

energy expenditure”

- House-hold or activities of daily living, leisure-time, occupational or transportation

US Surgeon General’s Report, 1996

Exercise

“physical activity that is planned, structured and involves repetitive body movement”

Goal: To improve and maintain physical fitness

US Surgeon General’s Report, 1996

What is Physical Fitness?

State of well-beingAbility to meet the demands of daily

living

Physical Fitness…

Cardiovascular Fitness (Endurance)Muscular Fitness (Strength & Endurance)Flexibility (Range of Motion)

Exercise Prescription

• Goals? What do you want to achieve?

• What activities do you enjoy doing?

• Barriers? What limits regular activity?

• Current & past medical & cardiac history

• Fitness level

Exercise Stress Test

• Treadmill

• Functional assessment

• Work as hard as you can

• 3 minutes stages

• Repeated at end of program

So what do we need to do?

Three steps to an exercise program…

1. Warm-Up

2. Workout Cardiovascular exercise Resistance/strength exercise

3. Cool-Down (Flexibility)

Warm-Up

How…- Slow walking or biking with no

resistance- 5-10 minutes

Why…Gradually improves blood flow to

heart and exercising musclesIncrease body temperatureHelps prevent injuries, muscle

soreness

The Workout

• Time to Sweat!!!• The cardiovascular or aerobic

component-gets the heart and lungs pumping for a sustained period

• So…How often? How hard? How long? What activities?

The Workout

The FITT Principle…

F = Frequency (How often?)

I = Intensity (How hard?)

T = Time (How long?)

T = Type (What?)

Cardiovascular Fitness

F = Frequency: 3-5 times per weekI = Intensity (how hard):

1. Target Heart Rate2. Perceived Exertion3. “Talk-Test”

T = Time: 20-60 minutesT = Type: aerobic type activities

American College of Sports Medicine, American Heart Association,Canadian Association of Cardiac Rehabilitation

Exercise Intensity

Heart beat = pulseHeart rate = rate at which your heart pumps or beats

in 1 minute

**Reflection of how hard your

heart is working

**With exercise heart rate

Target Heart Rate

• In order to improve our fitness level and ensure we are exercising in a safe range we prescribe to you a “Target Heart Rate Range”

• The goal of the exercise is to increase your heart rate to within your prescribed heart rate range.

Target Heart Rate

• Based on your initial stress test• Represents the most desirable

intensity for your exercise (effective & safe range)

Target Heart Rate Range

90-100 beats/minute

**If medications have been changed, this could affect your target heart rate

How to take your pulse…

• Each time your heart contracts and pumps blood out, a pulse can be felt in your arteries

• Wrist (radial artery)

• Count the number of pulses or beats you feel in 10 seconds

• Multiply by 6 to get beats per minute

Monitoring Heart Rate

Device that measures heart rate

Wear it during exercise and general activities

Water proof

Purchased at any fitness store or at the program

$75.00 – cash, cheque or visa

Chest Strap Transmitter

Wrist Receiver - Watch

Heart Rate Monitor

Perceived Exertion

Rating of Perceived Exertion (RPE) Scale

Muscular Fitness

Improves muscle strength

Bone health

Co-ordination, balance, stability

Weight, body fat and muscle

When to Start?

Cool-Down

How…- Easy walking or biking with no

resistance, light stretches- 5 to 10 minutes minimumWhy…To prevent blood poolingPrevents muscle stiffness and

sorenessReturn the heart, lungs, and muscle

activity to resting levels

Flexibility

Improves range of motion

Improves co-ordination

Reduces risk of injury

Decreases muscle soreness

How Often?

If we don’t use it…

**The most beneficial effects diminish within 2 weeks if your activity is substantially reduced

**Effects disappear within 2-8 months if your activity is not resumed

US Surgeon General’s Report, 1996

Other Activities?

1 MET Sitting, Resting in bed, Watching TV, Eating, Reading

2 – 3 METS Bathing (tub), Cooking, Waxing a floor, Riding a power lawn mower, Walking 2 MPH = 3.2 km/hr (2.5 METS), Laundry

3 – 4 METS General housework, Walking 3 MPH, Biking 6 MPH, Bowling, Golfing (pushing clubs), Carrying 1-15 lbs (upstairs)

4 – 5 METS Heavy housework, Heavy gardening, Home repairs, Raking leaves, Walking 4 MPH, Golf (general), Dancing, Curling

5 – 6 METS Digging a garden, Biking 10 MPH, Skating, Hiking, Golf (pulling clubs 5.0, carrying clubs 5.5)

6 – 7 METS Biking 11 MPH, Tennis (doubles), Carrying 15-25 lbs (upstairs), Swimming laps

7 – 8 METS Moving heavy furniture, Vigorous swimming, Carrying 25-50 lbs (upstairs), Climbing a ladder

8 – 9 METS Running 5 MPH, Ice Hockey, Tennis (singles), Basketball

lets review…

Physical Fitness

Physical Activity - everyday

Exercise - throughout the week

Physical Fitness…state of well-being

Cardiovascular Fitness (Endurance)Muscular Fitness (Strength & Endurance)Flexibility (Range of Motion)

So what do we need to do?

Three steps to an exercise program…

1. Warm-Up

2. Workout (FITT) Cardiovascular exercise Resistance/strength exercise

3. Cool-Down (Flexibility)

There are 1440 minutes in every day…Schedule 30 of them for

exercise!!