Exercise for a healthy heart
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Transcript of Exercise for a healthy heart
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!!