Once we know how you respond to exercise we will set you up with a HEP to do on your off days from rehab - goal: to get you exercising 5-7 days per week so to gain maximum aerobic benefits.
Exercise Log – Record the correct information in each column and bring in once a week for me to look at. We can always change or tweak a program that may not be working out great for you. The important thing is for you to get your HR up and sustain it for a period of time so it counts for exercise…..washing dishes is not cardiovascular exercise. What are you currently doing at home?
Dumbbells can be found at Job Lots or WalMart for a reasonable price Theraband/tubing can also be purchased and used for resistance ($0.75/foot in rehab) Resistance is different (harder) than dumbbells because of extra muscles that are used to stabilize the band. (Yellow – easy; Red – light med; Green – heavy med; Blue – light heavy; Gray – heavy) THESE CONTAIN LATEX Lying on side makes it harder (adding theraband increases resistance) By inserting sandbags or weights into pouches of ankle weights Calisthenics – (wall)squats, leg raises, toe raises, pushups, chair dips, etc.
Activities outside are not necessarily “exercise” Refresh what actual “exercise” is…raising HR and keeping it there for time period. During hot conditions the body loses its ability to radiate heat from its surface . (Even in high humidity and mild heat…same effect – body can’t radiate heat from surface) When the air temperature exceeds body temperature (above 98 o F), the body actually gains heat from the environment . In this case, evaporation , or the conversion of a liquid (sweat) to a gas, becomes the body's only legitimate defense against overheating. Millions of sweat glands on the surface of the skin secrete large amounts of liquid, which when evaporated, help to cool the skin, which in turn cools the blood and ultimately the body. Serious problems can arise because high air temperatures stimulate excessively large amounts of sweat production, which if not replaced, can lead to a dehydrated state. Dehydration leads to higher body temperature. Severely dehydrated individuals can suffer circulatory collapse and death can occur. Wear light weight, loose-fitting, light colored clothing..change any saturated clothing since sweat can’t evaporate through damp clothing.
Sweating depletes the body of salt and water, low salt levels cause painful cramps What to do: stop activity, sit quietly in cool place, drink clear juice or sports beverage, do not return to strenuous activity for a few hours otherwise further exertion may lead to heat exhaustion or stroke Medical attention if they do not subside after 1 hour
What to do: if person has heart problems or high BP seek medical attention ASAP. otherwise help to cool the victim with cool beverages (not alcohol, or caffinated), rest, cool shower, bath, cool towels, and seek med attention if this lasts 1+ hours
Example: you wouldn’t drive a car w/out oil, engine would seize. What are the best times to work outside? before 10am and after 5pm, out of the direct sunlight What to do: get victim to cool area, cool victim with whatever methods you can: immerse in tub of cool water, shower, spray with garden hose, sponge with water, wrap towel with cool water around (if humidity is low) Monitor body temp, and continue till temp drops to 101-102
Scarf may be necessary to warm/moisten incoming air to help lessen the constriction Narrowing of Blood vessels also doesn’t allow as much blood to get to the exercising muscles = less oxygen Proper warm up and clothing is necessary for safe exercising!
Explained next pay attention to vulnerable areas – fingers, toes, ears, nose. Frostbite – tissue will freeze then die – Skin looks white, waxy, stiff feeling. Soak affected area in warm water if this is the case and see a Doc. Continue to warm vulnerable areas by rubbing and moving them Warm, flexible muscles are less prone to injury and react quicker if you slide on ice And once warm – keep moving – muscle contractions generate heat Although less noticeable, sweating in cold weather can dehydrate you the same as in hot weather. Moisture intensifies the cold… Winter sports provide a great opportunity to exercise and have fun…ice skating, x-country/downhill skiing, snowshoeing Snow shoveling is a NO Hypothermia – dangerous drop in body temp. Can occur if you get wet or exercise so intensely that your muscles stop producing adequate heat. S/S drowsiness, shivering, stinging or burning skin, dizziness & slurred speech. Body temps lower than 60 degrees can result in death
Clothing Dress in layers. Inner Layer-Polypropylene or other material designed to wick perspiration away Cotton is the worst material for inner layer b/c of its ability to absorb liquid, and holds it next to the skin Wicking- The process of pulling moisture away from the body Middle Layer-Cotton to absorb moisture and insulate Outer Layer-Nylon as windbreaker and for waterproofing Goal – to keep inner/middle layers performing the wicking and insulating duties If exercising outside do not cool off the body by removing clothing rapidly… Let body temp and metabolism decrease naturally
If you can afford it –gym membership Lower cost alternatives – mall walking…grocery stores… make sure you are keeping the HR up Exercise videos purchase or rent videos, library might be a good place to look, borrow or trade with friends Stay at home…run in place, step-ups on stairs
A. Something you will use, that will not end up as an expensive clothes rack
1 – the fancy features that people are drawn to usually go unused…so spend your money wisely 2 - Sturdy construction/smooth operation are what matter most, good deck cushion and stability are key factors 3 – treadmills are popular but don’t overlook the other pieces…ellipticals, bikes, rowering machines provide just as good of a workout….its about what you will use 4 – a good strategy is to spend most of your budget on one solid aerobic training piece, then build around it with inexpensive strength training equipment (tubing/dumbbells) 6 – anything feels okay for the first 5 minutes or so but how will it feel once you’ve been on it for a solid 20-30 minutes…try it out.
The extra warranty is probably worth it, since decks and cushions need replacing, make sure to see if they send someone out to fix it since getting it back to the store for repair will make for a difficult time.
Active Lifestyles <ul><li>Home Exercise Program </li></ul><ul><li>Exercising Out/In Doors </li></ul><ul><li>Fluid Intake </li></ul>
Home Exercise Program <ul><li>GOAL : we want to build your confidence in your ability to return to physical activity outside of cardiac rehabilitation </li></ul><ul><li>Use HR and RPE (11-13) to determine how hard you are working. </li></ul>You should NEVER work harder at home then you are in Cardiac Rehab
HOME EXERCISE LOGGING SHEET Name: ________________________________________ H:Cardiac RehabHome ExerciseHOME EXERCISE LOGGING SHEET.doc HOME EXERCISE LOGGING SHEET Name: ________________________________________ D A T E Type of Exercise Ex. Time Pre-Exercise HR Ex. HR Ex. RPE Recov. HR Comments
Exercise equipment you didn’t know you had . . . <ul><li>Soup cans – about 1 lb </li></ul><ul><li>Filled water bottles – 1-2 lb </li></ul><ul><li>Dumbbells/Tubing for >2 lbs. </li></ul><ul><li>Fill a sock with coins to tie around ankle (abduction/ adduction) </li></ul><ul><li>Ankle weights in stores – look for those that allow progression. </li></ul><ul><li>Yourself – calisthenics are a great workout </li></ul>
Exercising Outdoors <ul><li>In Hot Temperatures </li></ul><ul><li>Overheating – happens when the body (& heart) is working harder than it has to – to cool. </li></ul><ul><ul><li>Heart Rate increases to allow for blood to be pumped to skin surface to cool, in turn less of that blood is going to the working muscles. </li></ul></ul>
Dangers of . . . <ul><li>Heat Cramps </li></ul><ul><li>usually affect those who sweat a lot during strenuous activity </li></ul><ul><ul><li>S/S: muscle pains or spasms in abdomen, legs and arms </li></ul></ul>
Dangers of . . . <ul><li>Heat Exhaustion </li></ul><ul><li>Unbalanced or inadequate replacement of fluids. This is developed by exposure to high temperatures </li></ul><ul><ul><li>S/S: Heavy sweating ; Paleness ; Muscle cramps ; Tiredness ; Dizziness ; Headache ; Nausea/vomiting ; Fainting </li></ul></ul>
Dangers of . . . <ul><li>Heat Stroke – “Kills” </li></ul><ul><li>When the body is unable to regulate its temperature. Body temp rises quickly to 106 o + and the body’s sweating mechanism fails to cool. </li></ul><ul><ul><li>S/S: Body temp of 103+ ; Red, hot, dry skin ; Rapid pulse ; Throbbing headache ; Nausea/Vomiting ; Confusion ; Unconsciousness </li></ul></ul>
Exercising Outdoors <ul><li>In Cold Temperatures </li></ul><ul><li>Over working the heart </li></ul><ul><ul><li>Breathing in cold air causes the wind pipe to narrow slightly to protect the lungs </li></ul></ul><ul><ul><li>Blood vessels also narrow in response to cold which increases the BP and makes the heart work harder </li></ul></ul>
Cold Weather Reminders <ul><li>Layer your clothing </li></ul><ul><li>Avoid Frostbite </li></ul><ul><li>Warm-up indoors </li></ul><ul><li>Drink Plenty of fluids </li></ul><ul><li>Be aware of the wind chill factor </li></ul><ul><li>Don’t forget to play </li></ul><ul><li>No Snow Shoveling * </li></ul>
Cold Weather Clothing <ul><li>Dress in Layers </li></ul><ul><li>Inner Layer – Polypropylene, silk </li></ul><ul><ul><li>Any wicking type of material </li></ul></ul><ul><li>Middle Layer – Fleece, Wool, Thinsulate </li></ul><ul><ul><li>Insulating layer. Withholds heat to keep the body warm </li></ul></ul><ul><li>Outer Layer – Nylon – water/wind proof </li></ul><ul><ul><li>To protect from the outside elements </li></ul></ul>
Exercising Indoors <ul><li>What can you do indoors on extreme temperature days? </li></ul><ul><ul><li>Health club memberships </li></ul></ul><ul><ul><li>Mall Walking </li></ul></ul><ul><ul><li>Exercise Videos </li></ul></ul><ul><ul><li>Purchase Home Equipment </li></ul></ul>
Purchasing Exercising Equipment <ul><li>What is the most effective piece of exercise equipment? </li></ul><ul><li>* * * Something that you will use! </li></ul>
What to look for . . . <ul><li>Don’t over buy features </li></ul><ul><li>You get what you pay for </li></ul><ul><li>Don’t limit your options </li></ul><ul><li>Determine your goals and what will best help you reach them </li></ul><ul><li>Set a budget </li></ul><ul><li>Try it before you buy it </li></ul>
What to look for . . . <ul><li>Warranties, return policies, repairs </li></ul><ul><li>Horsepower ~ 2.0 – 3.0 ideal </li></ul><ul><li>Belt ~ check length & width </li></ul><ul><li>Incline adjustment </li></ul><ul><li>Control panel </li></ul><ul><li>Try it out in the store for a good 15 min </li></ul>