Exercise for aHealthy Heart Welcome!! 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 physicalfitness US Surgeon General’s Report, 1996
What is Physical Fitness?State of well-beingAbility to meet the demands of daily livingPhysical 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-Up2. Workout Cardiovascular exercise Resistance/strength exercise3. Cool-Down (Flexibility)
Warm-UpHow…- Slow walking or biking with no resistance- 5-10 minutesWhy…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 WorkoutThe FITT Principle… F = Frequency (How often?) I = Intensity (How hard?) T = Time (How long?) T = Type (What?)
Cardiovascular FitnessF = Frequency: 3-5 times per weekI = Intensity (how hard): 1. Target Heart Rate 2. Perceived Exertion 3. “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 IntensityHeart beat = pulseHeart rate = rate at whichyour heart pumps or beats in1 minute**Reflection of how hard yourheart 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 Heart Rate Monitor Device that measures Chest Strap Transmitter 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 Wrist Receiver - Watch visa
Perceived ExertionRating of Perceived Exertion (RPE) Scale
Muscular FitnessImproves muscle strengthBone healthCo-ordination, balance, stabilityWeight, 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
FlexibilityImproves range of motionImproves co-ordinationReduces risk of injuryDecreases 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, Reading2 – 3 METS Bathing (tub), Cooking, Waxing a floor, Riding a power lawn mower, Walking 2 MPH = 3.2 km/hr (2.5 METS), Laundry3 – 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, Curling5 – 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 laps7 – 8 METS Moving heavy furniture, Vigorous swimming, Carrying 25-50 lbs (upstairs), Climbing a ladder8 – 9 METS Running 5 MPH, Ice Hockey, Tennis (singles), Basketball