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Exercise and your

Cardiovascular Healt h

Heart Disease is the leading cause ofdeath in t he Unit ed States and is a major cause of

disabilit y. I n t he U.S., someone has a heart att ackevery 34 seconds. Heart att acks can be prevented

w ith exercise. I t also helps prevent fut urecardiovascular events if you have already

experienced one. Exercise improves your l ife

expectancy and qualit y of l ife.

How does exercise help

you? Exercise not only helpsyour cardiovascular system,

it impr oves your overallbody funct ion.

This is how : Maint ain a healt hy w eight

Low ers overall cholesterol

Decreases LDL—the badcholesterol

I ncreases HDL—the good

cholesterol

Low ers Blood Pressure

I mproves exercisecapacit y by improving

the body’s abilit y t o useoxygen

I mproves muscle st rength

I mproves balance andprevent s falls

Helps prevent other

chronic condit ions

Exercise Guidelines: Visit your Doctor for a full physical

exam before start ing an exercise progra Start out slow and then increase

exercise t ime and int ensit y Alw ays w arm up and cool dow n for 1

min. before and aft er exercise

Make it a rout ine!

Photo courtesy of www.cdc.gov

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Exercise Recommendat ions

References

Heart Disease. Centers for Disease Control and Prevention Website. http://www.cdc.gov. Updated September 22, 2011. Accessed October 17, 2011.

Exercise and Physical Activity in the Prevention and Treatment of Atherosclerotic Cardiovascular Disease. Article from American Heart Association Website

http://circ.ahajournals.org. 2003. Accessed October 13, 2011.

Resistance Exercise in individuals with and without cardiovascular disease. Article from American Heart Association Website. http://circ.ahajournals.org. 2

 Accessed October 13, 2011.

Exercise physiology. Article from American Heart Association Website. http://circ.ahajournals.org. 2007. Accessed October 17, 2011.

Hansen D, Dendale P, et al. The impact of training modalities on the clinical benefits of exercise intervention in patients with cardiovascular disease risk o

2 diabetes mellitus. Sports Medicine. Nov. 2010; 40(11):921-940.

Trudi Kulp SPT * Frank lin Pierce University

Resistance Exercise  Add to rout ine aft er 2-4 w eeks from

init iat ion of aerobic exercise forprevent ion or if you are at a lowcardiac risk. Consult your doctorfir st if you are at a moderate t o higcardiac risk.

Start w ith low w eight or resistancebands performing 1 set of 10-15

repet it ions. I ncrease to 3 set s I ncrease w eight or resistance wit h

sets of 8-12 repet it ions Perform 2 t imes per w eek, and the

increase to 3 t imes per w eek Exam ples: Chest press, shoulder

press, t ri ceps ext ension, biceps curquadriceps ext ension, w all squats,abdominal crunch or curl up , backext ensions, calf r aises and row ing

Aerobic Exercise 30 m inut es moderate int ensit y at least

5 days per w eek, increasing t o 60 min. I nt erval t raining has show n great

result s for cardiovascular patients. 30minut e cycles of the follow ing at least3 days per w eek:High intensit y exercise for 2 m inut es

(r unning, jogging, fast w alking), youshould not be able t o talk during t hisintensity

Low int ensit y exercise for 2 m inut es

(walking) Pick your favorit e activit y, interval

t raining can be done w it h most t ypesof aerobic exercise just by changingyour intensity!

Exam ples of aerobic exercise:w alking, j ogging, biking,sw imming/ w ater aerobics and stairstepping

Safety:Always talk t o your physician

before starti ng any exercise program.Do NOT start an exercise progr am if you have:

Unstable angina (chest pain w it h exerti on)

High blood pressure that is not contr olledw ith m edication

Recent heart att ack or r ecent congest iveheart f ailure that is unt reated

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