The best way to become less sedentary and improve your health is by beginning an exercise program. Exercise not only reduces the risk for heart disease, but it also can improve your physical fitness after an incident of heart failure, while helping to prevent many of the conditions that aggravate the disease.
Benefits of regular exercise are many. The heart is a muscle. In. fact, it's the most important muscle in the body. Just like any other muscle, you need to train it in order for it to become stronger. By performing cardiovascular (aerobic) exercises such as bicycling, walking, swimming, rowing and jogging, you strengthen the heart and make it run more efficiently. At the same time, you help lower blood pressure, cholesterol, body fat, stress and other contributors to heart disease.Before you start your exercise program..........
If you have been diagnosed with heart disease or are at high risk for it, you should consult a physician before beginning an exercise
program. Also, be sur your doctor reviews ..... your medications to avoid drug-associatedcomplications during exercise. Once you have received medical clearance, it is important to get appropriate guidelines from a qualified instructor who can prescribe a safe and effective exercise program to meet your specific needs.
The goals of your exercise program will be Receive supervision. Have someone monitor your exercise program and report any problems and potential complications to your physician immediately.
Based on the person's status, try to return to normal daily activities. If some activities are not appropriate, modify them or find alternate activities.
Create a safe and effective home exercise
program and recreational lifestyle.
Educate yourself and your family on pre vention, so as to minimise the likelihood of another incident.
If you have not experienced any heart problems and are more interested in prevention, then set realistic goals. Work primarily on cardiovascular endurance and then gradually add a weight-training program. Begin slowly and always check with your physician first. Educate yourself and your family on how to prevent heart disease through diet as well as exercise.
Endurance and Stamina Building
Aerobic exercise provide overall health benefits including fat loss, an increase in daily energy levels, and reduced health risk. If you have a heart condition, it is important that you progress slowly and work within your prescribed heart rate range. Aerobic exercise is of utmost importance in regaining endurance after an incident of heart failure and to prevent further heart disease.
Perform cardiovascular exercises that elevate the heart rate and are comfortable for .. you to perform. Your choices can include
walking, jogging, swimming or cycling. Exercise three to five times per week, 30 to45 minutes per session at a low to moderate intensity. Start slowly! The first five minutes are a warm-up to give your body the necessary time it needs to get used to the activity. Continue at a comfortable pace that allows you to talk without difficulty and not perspire profusely. Always slow down for the last three
to five minutes of
your workout to allow blood to return from the working muscles to the heart and for your body to return to its restit;lg state. Never skip this cool-down.Muscularl
Skeletal Fitness
Although resistance training may not be appropriate for some patients, such as those with congestive heart failure, severe valvular disease, uncontrolled arrhythmia, or significant left ventricular dysfunction, it has proven to be safe for most people. If you have not experienced a serious episode, slow progression is the key and should be
safe unless you are on certain medications. Consult your physician.
If you have had a heart attack, you should not begin weight training until four to six weeks after supervised rehabilitation. If you have not had a heart attack, weight training can be part of your exercise regimen from the beginning.
Perform exercises that target the major muscles of the body, such as legs, chest, back and ,shoulders. They include weight training with light dumbbells or weight machines; bodysupport exercises, such as sit-ups and modified push ups; as well as other resistance exercises using rubber tubing or elastic bands.
Perform these exercises every other day (not on consecutive days), two to three days per week. Perform all exercises in a slow and controlled manner to ensure the targeted muscles perform the work.
Begin with one set of 12 to 15 repetitions per exercise. Progress up to two sets per exercise after.eight weeks of consistent training.
Flexibility, Balance and Mobility
These exercises focus on minimising stiffness, enhancing posture and helping gain confidence in balance and mobility, which reduces the risk of injury. Do stretches after your body has been warmed \fP' such as after a walk.
Perform stretches for all of the major muscles, such as legs, chest, back and shouldert'o These exercises can be performed daily or at least four times per week.
Perform all exercises in a slow, controlled manner. Hold all of the stretches for 10 to 30 seconds without bouncing.
Special Precautions
1. Always check with your physician prior to
beginning an exercise program.
2. Consult with an exercise specialist who can design an appropriate and beneficial exercise program based on your specific goals and needs.
3. Be sure you understand what effect any medjcation you may be taking has on exercise. Several heart medications affect heart rate and blood pressure during exercise.
Start slowly. Don't try to overdo it. Slow progression is the key to a long-term exercise program. Make sure to keep your heart rate within its
proper range. Be careful not to get overheated. Drink plenty of fluids before, during and after exercise.
If you experience any of the following symptoms, stop iIIU1)ediately and consult
your physician chest pain or pressure breathlessness excessive fatigue weakness swelling lightheadedness or
heartbeat |
