Heart Attacks & Exercise How To Identify and Reduce Your Risk http://www. bengreenfieldfitness .com
How Your Heart Works
Heart Attack
How Do I *Know*? <ul><li>Chest discomfort </li></ul><ul><ul><li>In the center. </li></ul></ul><ul><ul><li>A few minutes, m...
Are *You* At Risk? <ul><li>Resting heart rate of 70bpm+ </li></ul><ul><li>Male relatives under 55, female relatives under ...
 
How to Monitor Your Heart <ul><li>HR Monitor </li></ul><ul><ul><li>220-age? </li></ul></ul><ul><ul><li>Stress test </li></...
What Can *You* Do?
The Exercise Hierarchy <ul><li>1) Resistance Training </li></ul><ul><li>2) Cardiovascular Interval Training </li></ul><ul>...
 
Sample Routine <ul><li>Day 1: 30 minutes light, aerobic cardio </li></ul><ul><li>Day 2: 30 minutes cardio intervals </li><...
Avoid… <ul><li>Breath-holding </li></ul><ul><li>Isometrics </li></ul><ul><li>Gripping </li></ul><ul><li>Starting cold </li...
Fish <ul><li>Vagus nerve </li></ul><ul><li>8oz per week </li></ul><ul><li>Cold water (salmon, mackerel, sardines, herring)...
Nuts <ul><li>Lower cholesterol </li></ul><ul><li>1.5oz = 1/3 cup = 1 handful </li></ul><ul><li>Walnuts, omega 3’s </li></u...
Eggs <ul><li>210mg cholesterol? </li></ul><ul><li>Large LDL’s, good HDL’s </li></ul><ul><li>Big studies, no links </li></u...
Alcohol <ul><li>1 drink =  12 ounces beer, 4-5 ounces wine or 1 1/2 ounces 80 proof spirits </li></ul>
Salt <ul><li>2300mg or less </li></ul><ul><li>Substitute </li></ul><ul><ul><li>Lemon Juice </li></ul></ul><ul><ul><li>Vine...
Fiber <ul><li>Decreased fat absorption, inflammation, LDL </li></ul><ul><li>Oatmeal </li></ul><ul><li>Beans </li></ul><ul>...
 
Massage <ul><li>Lower adrenaline, norepinephrine, epinephrine </li></ul><ul><li>Lower heart rate 8 beats per minute </li><...
Sleep <ul><li>Sound sleep matters </li></ul><ul><li>Barking dog? </li></ul><ul><ul><li>13bpm spike! </li></ul></ul>
Bathroom Breaks <ul><li>40 people with heart disease </li></ul><ul><li>Full bladder = 9bpm! </li></ul><ul><li>Sympathetic ...
Stress <ul><li>Lavender oil </li></ul><ul><li>Wake up gradually </li></ul><ul><li>Pull your hair in the shower </li></ul><...
 
Is It Working? <ul><li>Post-Exercise HR Drop </li></ul><ul><ul><li>Subtract HR at 1 minute post exercise from Max HR durin...
Learn more with the free blog, videos and audio podcast at http://www.bengreenfieldfitness.com
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How To Create a Healthy Heart

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Reduce your heart attack risk and maximize your cardiovascular efficiency with these lifestyle and nutrition tips from the nation's top personal trainer, Ben Greenfield, from http://www.bengreenfieldfitness.com

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  • How to monitor your training intensity How to manage your risk Via exercise Resistance training Cardio intervals aerobics Via nutritionfish Eggs Nuts Hydration Alcohol Aspirin Also use: http://www.active.com/nutrition/Articles/Heart_Healthy_Eating_Guidelines.htm Low sodium Via lifestyle Smoking Stress Sleep Massage http://www.active.com/fitness/Articles/Your_Heart_Attack_Prevention_Plan.htm How to monitor improvements (easy ways) Drop in resting heart rate Blood pressure Weight http://www.active.com/women/Articles/Numbers_that_could_save_your_life.htm Bvitamins
  • Two-thirds of women and one-half of men who die of heart disease had no prior symptoms!
  • In a 2007 UCLA study, people who took a 1-gram fish-oil capsule every day reduced their resting heart rates by an average of 6 bpm after just two weeks. Fish oil may help your heart respond better to your vagus nerve, which controls heart rate. The result is a slower resting heart rate and better heart-rate responsiveness, says Dariush Mozaffarian, M.D., Dr.P.H, a cardiologist at Brigham and Women&apos;s Hospital and Harvard medical school
  • Sprinkle chopped nuts on yogurt and cereal. Add them to bread, pancake, waffle or muffin recipes.Top softened brie or camembert cheese with chopped pistachios. Scatter whole nuts on a cheese and cracker platter.Sprinkle chopped nuts on a bowl of soup -- try minced pecans on potato soup or hazelnuts on split pea soup.Add whole, sliced or chopped nuts to salads. Toss pecans or walnuts with blue cheese or gorgonzola on a spinach salad; garnish chicken salad with slivered almonds.Add toasted nuts, such as almonds or pine nuts, to steamed vegetables and pasta dishes.Mix ground nuts into the breading for fish or chicke
  • Regular massages may soothe a rapid heart beat. Relaxation techniques reduce your body&apos;s production of adrenaline, norepinephrine, and epinephrine, stress hormones that rev up your heart in the face of danger, says Atman P. Shah, M.D., an assistant professor of medicine at UCLA. A 2007 British study found that people who received an hour of reflexology treatment (a type of foot or hand massage) had rates that averaged almost 8 bpm lower than when they went without.
  • The neighbor&apos;s barking dog can wreak havoc on your heart rate. In a 2007 study, Australian researchers used sound to wake people multiple times. After each noise-induced arousal, heart rates spiked an average of 13 bpm. Try Hearos Xtreme Protection Series earplugs 葉 h ey can reduce noise by 33 decibels. ($4, walgreens .com )
  • If you gotta go, you really should go. Taiwanese researchers who studied 40 people with early heart disease found that the stress of having a full bladder steps up the heart rate by an average of 9 bpm. When your bladder expands, it increases activity in your sympathetic nervous system. This may cause your coronary vessels to constrict, forcing your heart to beat more often 預 l l of which might boost your heart-attack risk.
  • Subtract your heart rate at one minute after a workout from the maximum heart rate you reached during the workout. If the difference is more than 35 beats per minute, you&apos;re probably not at an increased risk. Otherwise, check the numbers below to determine your risk of dying of a heart attack. � Percentage increase in risk of sudden death due to a heart attack: 110 � Drop in heart rate one minute after exercise (measured in beats per minute): &lt; 25 � Percentage increase in risk of sudden death due to a heart attack: 30 � Drop in heart rate one minute after exercise (measured in beats per minute): 25-30 � Percentage increase in risk of sudden death due to a heart attack: 40 � Drop in heart rate one minute after exercise (measured in beats per minute): 31 to 35
  • How To Create a Healthy Heart

    1. 1. Heart Attacks & Exercise How To Identify and Reduce Your Risk http://www. bengreenfieldfitness .com
    2. 2. How Your Heart Works
    3. 3. Heart Attack
    4. 4. How Do I *Know*? <ul><li>Chest discomfort </li></ul><ul><ul><li>In the center. </li></ul></ul><ul><ul><li>A few minutes, might go away and come back. </li></ul></ul><ul><ul><li>Uncomfortable pressure, squeezing, fullness or pain. </li></ul></ul><ul><ul><li>Might have a similar feeling in arms, back, neck, jaw & stomach </li></ul></ul><ul><li>Shortness of breath </li></ul><ul><ul><li>Sometimes before, sometimes after the discomfort </li></ul></ul><ul><li>Cold sweat </li></ul><ul><li>Nausea </li></ul><ul><li>Lightheadedness </li></ul>
    5. 5. Are *You* At Risk? <ul><li>Resting heart rate of 70bpm+ </li></ul><ul><li>Male relatives under 55, female relatives under 65 </li></ul><ul><li>Post-menopause . </li></ul><ul><li>Race </li></ul><ul><li>Diabetes (126+) </li></ul><ul><li>High BP (over 120/80) </li></ul><ul><li>High cholesterol (200), LDL (100) and triglycerides (150) (the “triple threat”). </li></ul><ul><li>HDL (reverse risk - 60+) </li></ul><ul><li>Smoking </li></ul>
    6. 7. How to Monitor Your Heart <ul><li>HR Monitor </li></ul><ul><ul><li>220-age? </li></ul></ul><ul><ul><li>Stress test </li></ul></ul><ul><ul><li>Metabolic test </li></ul></ul><ul><ul><li>Drugs? </li></ul></ul><ul><li>BP Cuff </li></ul>
    7. 8. What Can *You* Do?
    8. 9. The Exercise Hierarchy <ul><li>1) Resistance Training </li></ul><ul><li>2) Cardiovascular Interval Training </li></ul><ul><li>3) Cardiovascular Aerobic Training </li></ul>
    9. 11. Sample Routine <ul><li>Day 1: 30 minutes light, aerobic cardio </li></ul><ul><li>Day 2: 30 minutes cardio intervals </li></ul><ul><li>Day 3: 30 minutes resistance training circuit </li></ul><ul><li>Day 4: 30 minutes light, aerobic cardio </li></ul><ul><li>Day 5: 30 minutes cardio intervals </li></ul><ul><li>Day 6: 60 minutes intervals/resistance </li></ul>
    10. 12. Avoid… <ul><li>Breath-holding </li></ul><ul><li>Isometrics </li></ul><ul><li>Gripping </li></ul><ul><li>Starting cold </li></ul><ul><li>Abruptly finishing </li></ul><ul><li>Dehydration/starvation </li></ul><ul><li>High intensity if at risk </li></ul>
    11. 13. Fish <ul><li>Vagus nerve </li></ul><ul><li>8oz per week </li></ul><ul><li>Cold water (salmon, mackerel, sardines, herring) </li></ul><ul><li>Omega-3 fat supplement </li></ul><ul><ul><li>2lb in 3 weeks! </li></ul></ul><ul><ul><li>Reduced resting heart rate 6 beats in 2 weeks! </li></ul></ul><ul><li>Supplement in morning + fish 1x/week for dinner & 1-2x/week for lunch </li></ul>
    12. 14. Nuts <ul><li>Lower cholesterol </li></ul><ul><li>1.5oz = 1/3 cup = 1 handful </li></ul><ul><li>Walnuts, omega 3’s </li></ul><ul><li>Salt-free, unroasted </li></ul><ul><li>Sources </li></ul><ul><ul><li>Topping on salad, cereal, soup </li></ul></ul><ul><ul><li>Bread, pancake, waffle, muffin recipe </li></ul></ul><ul><ul><li>Trail mix </li></ul></ul><ul><ul><li>Steamed vegetables, pastas </li></ul></ul>
    13. 15. Eggs <ul><li>210mg cholesterol? </li></ul><ul><li>Large LDL’s, good HDL’s </li></ul><ul><li>Big studies, no links </li></ul><ul><li>Are eggs the culprit? </li></ul><ul><li>Protein, omega 3’s, vitamin B, vitamin A, zinc, iron </li></ul><ul><li>Darker = better </li></ul>
    14. 16. Alcohol <ul><li>1 drink = 12 ounces beer, 4-5 ounces wine or 1 1/2 ounces 80 proof spirits </li></ul>
    15. 17. Salt <ul><li>2300mg or less </li></ul><ul><li>Substitute </li></ul><ul><ul><li>Lemon Juice </li></ul></ul><ul><ul><li>Vinegar (balsamic, sherry, rice wine) </li></ul></ul><ul><ul><li>Chopped fresh or dried herbs </li></ul></ul><ul><ul><li>Grated lemon, lime or orange peel </li></ul></ul><ul><ul><li>Sauteed chopped onions </li></ul></ul><ul><ul><li>Garlic </li></ul></ul><ul><ul><li>Salt-free seasoning blends </li></ul></ul>
    16. 18. Fiber <ul><li>Decreased fat absorption, inflammation, LDL </li></ul><ul><li>Oatmeal </li></ul><ul><li>Beans </li></ul><ul><li>Fruits/vegetables - The Big Six </li></ul><ul><ul><li>Apricots, bananas, oranges, tomatoes, broccoli and spinach. </li></ul></ul><ul><li>The ABS Diet </li></ul>
    17. 20. Massage <ul><li>Lower adrenaline, norepinephrine, epinephrine </li></ul><ul><li>Lower heart rate 8 beats per minute </li></ul>
    18. 21. Sleep <ul><li>Sound sleep matters </li></ul><ul><li>Barking dog? </li></ul><ul><ul><li>13bpm spike! </li></ul></ul>
    19. 22. Bathroom Breaks <ul><li>40 people with heart disease </li></ul><ul><li>Full bladder = 9bpm! </li></ul><ul><li>Sympathetic nervous system activation --> vasoconstriction </li></ul>
    20. 23. Stress <ul><li>Lavender oil </li></ul><ul><li>Wake up gradually </li></ul><ul><li>Pull your hair in the shower </li></ul><ul><li>Ginseng for coffee </li></ul><ul><li>Music/breathing during commute </li></ul><ul><li>Acupressure </li></ul><ul><li>Golf ball under desk </li></ul><ul><li>Yoga </li></ul><ul><li>Progressive neuromuscular relaxation </li></ul>
    21. 25. Is It Working? <ul><li>Post-Exercise HR Drop </li></ul><ul><ul><li>Subtract HR at 1 minute post exercise from Max HR during exercise </li></ul></ul><ul><ul><li>35=good! </li></ul></ul><ul><ul><li>30=30% </li></ul></ul><ul><ul><li>25-30=40% </li></ul></ul><ul><ul><li>Less than 25=110% </li></ul></ul><ul><li>BP Cuff </li></ul><ul><li>Blood tests </li></ul><ul><li>Other? </li></ul>
    22. 26. Learn more with the free blog, videos and audio podcast at http://www.bengreenfieldfitness.com
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