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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....
Physical Activity and         Exercise• Exercise is a key component to a healthy  lifestyle• It is important to include bo...
Physical Activity  “any body movement produced  by muscles that results in energy  expenditure”  - House-hold or activitie...
Exercise  “physical activity that is planned,  structured and involves repetitive  body movement”Goal: To improve and main...
What is Physical Fitness?State of well-beingAbility to meet the demands of daily livingPhysical Fitness…Cardiovascular F...
Exercise Prescription• Goals? What do you want to achieve?• What activities do you enjoy doing?• Barriers? What limits reg...
Exercise Stress Test• Treadmill• Functional assessment• Work as hard as you can• 3 minutes stages• Repeated at end of  pro...
So what do we need to do?   Three steps to an exercise            program…1. Warm-Up2. Workout    Cardiovascular exercise...
Warm-UpHow…- Slow walking or biking with no resistance- 5-10 minutesWhy…Gradually improves blood flow to heart and exerci...
The Workout• Time to Sweat!!!• The cardiovascular or aerobic component-  gets the heart and lungs pumping for a  sustained...
The WorkoutThe FITT Principle…    F = Frequency (How often?)    I = Intensity (How hard?)    T = Time (How long?)    T = T...
Cardiovascular FitnessF = Frequency: 3-5 times per weekI = Intensity (how hard):    1. Target Heart Rate    2. Perceived E...
Exercise IntensityHeart beat = pulseHeart rate = rate at whichyour heart pumps or beats in1 minute**Reflection of how hard...
Target Heart Rate• In order to improve our fitness level and  ensure we are exercising in a safe range  we prescribe to yo...
Target Heart Rate• Based on your initial stress test• Represents the most desirable intensity  for your exercise (effectiv...
How to take your pulse…• Each time your heart contracts and  pumps blood out, a pulse can be felt in  your arteries• Wrist...
Monitoring Heart Rate                Heart Rate Monitor Device that measures       Chest Strap Transmitter  heart rate W...
Perceived ExertionRating of Perceived Exertion (RPE) Scale
Muscular FitnessImproves muscle strengthBone healthCo-ordination, balance, stabilityWeight, body fat and muscle When t...
Cool-Down How…- Easy walking or biking with no resistance,   light stretches- 5 to 10 minutes minimumWhy…To prevent blood...
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**Ef...
Other Activities?1    MET     Sitting, Resting in bed, Watching TV, Eating, Reading2 – 3 METS   Bathing (tub), Cooking, Wa...
lets review…
Physical FitnessPhysical Activity - everydayExercise - throughout the weekPhysical Fitness…state of well-beingCardiovasc...
So what do we need to do?   Three steps to an exercise            program…1. Warm-Up2. Workout (FITT)    Cardiovascular e...
There are 1440 minutes in every day…Schedule 30 of them for           exercise!!
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Transcript of "Exercise for a healthy heart"

  1. 1. Exercise for aHealthy Heart Welcome!! Created 15/10/08
  2. 2. 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
  3. 3. 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?
  4. 4. 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
  5. 5. Exercise “physical activity that is planned, structured and involves repetitive body movement”Goal: To improve and maintain physicalfitness US Surgeon General’s Report, 1996
  6. 6. What is Physical Fitness?State of well-beingAbility to meet the demands of daily livingPhysical Fitness…Cardiovascular Fitness (Endurance)Muscular Fitness (Strength & Endurance)Flexibility (Range of Motion)
  7. 7. 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
  8. 8. Exercise Stress Test• Treadmill• Functional assessment• Work as hard as you can• 3 minutes stages• Repeated at end of program
  9. 9. 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)
  10. 10. Warm-UpHow…- Slow walking or biking with no resistance- 5-10 minutesWhy…Gradually improves blood flow to heart and exercising musclesIncrease body temperatureHelps prevent injuries, muscle soreness
  11. 11. 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?
  12. 12. The WorkoutThe FITT Principle… F = Frequency (How often?) I = Intensity (How hard?) T = Time (How long?) T = Type (What?)
  13. 13. 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
  14. 14. 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 
  15. 15. 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.
  16. 16. 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
  17. 17. 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
  18. 18. 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
  19. 19. Perceived ExertionRating of Perceived Exertion (RPE) Scale
  20. 20. Muscular FitnessImproves muscle strengthBone healthCo-ordination, balance, stabilityWeight, body fat and muscle When to Start?
  21. 21. Cool-Down How…- Easy walking or biking with no resistance, light stretches- 5 to 10 minutes minimumWhy…To prevent blood poolingPrevents muscle stiffness and sorenessReturn the heart, lungs, and muscle activity to resting levels
  22. 22. FlexibilityImproves range of motionImproves co-ordinationReduces risk of injuryDecreases muscle soreness How Often?
  23. 23. 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
  24. 24. 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
  25. 25. lets review…
  26. 26. Physical FitnessPhysical Activity - everydayExercise - throughout the weekPhysical Fitness…state of well-beingCardiovascular Fitness (Endurance)Muscular Fitness (Strength & Endurance)Flexibility (Range of Motion)
  27. 27. So what do we need to do? Three steps to an exercise program…1. Warm-Up2. Workout (FITT)  Cardiovascular exercise  Resistance/strength exercise3. Cool-Down (Flexibility)
  28. 28. There are 1440 minutes in every day…Schedule 30 of them for exercise!!
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