Exercising For LifeCardiac Rehabilitation Program
Benefits of Exercise
• Lowers Heart Rate (rest, exertion) and helps to control Blood Pressure
Benefits of Exercise
• Raises good cholesterol (HDL) and lowers triglycerides
• Manages weight and reduces waist circumference
• Helps with blood sugar control
(Type II)
Benefits of Exercise
Getting a good night’s sleepThinking more clearly
Having more energy
Clothes fit better
You can work out longerFeeling calmer
The FITT Theory
Frequency
• How often do you exercise?
• If you are not currently exercising start with 5 -10 minutes of walking once or twice a day a minimum of 3 times per week
• The goal is to exercise daily
Intensity
• How hard should the exercise feel to you?– Talk Test – are you able to carry on a conversation
when exercising
– RPE Scale – Rate of Perceived Exertion
– Maintain your heart rate 20 – 30 beats above resting
What is an RPE Scale?
• The number should reflect how heavy and strenuous the exercise feels to you.
• Remember to combine all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain, shortness of breath.
Taking Your Pulse
RADIAL PULSE
do not use thumb
do not press too hard
Taking Your Pulse
O2 Saturation Monitors
Heart Rate Monitor
Telemetry Monitor
Time
• How long should I exercise?– Start with 5 – 10 minutes– Increase by 5 minutes per week– Increase intensity slowly as tolerated– Goal is usually 30 – 60 minutes per session
Types of Exercise
Try a variety of exercises!
Types of Activities
Activities contribute to an active lifestyle
but do not make you fit!
Warm Up
1. Start your activity slowly for 5 minutes.
•Gradually increases heart rate and breathing to meet the demands of exercise
Stretching
Stretching should be done after your 5 minute warm-up!
Cool Down
• Why do I need to cool down?
– Returns heart rate to resting level
– Prevents light-headedness and arrhythmias
– Slow walking or cycling 3 to 5 minutes
Components of an Exercise Session
HE
AR
T R
AT
E
Exercise Session
TRAINING ZONE
WARM-UP
EXERCISE SESSION COOL DOWN
Resistance Training
Increases muscle strength and endurance
Increases your metabolism
Improves balance and muscle tone
Enhances your ability to function on a daily basis
Resistance Training
• Frequency 2 -3 times per week
• Intensity 40-60% of 1 Rep Max1-3 sets, 10-15 repetitions
• Time 15-30 minutes
• Type therabands, hand-weights, machines
Resistance Training Workshop
• If you want to learn more about Resistance Training ask your case manager
• You will be invited to attend a workshop at the end of your Recovery exercise sessions
Exercise Prescription
• Aerobic exercise– Daily– RPE 11-13, heart rate 20-30 beats above rest– 30-60 minutes per session– Walking, biking, arm ergometer, rowing
• Resistance Training– 3 days per week– 1-3 sets– Therabands, hand weights , machines
Advise the supervising exercise staff if you…
• have experienced any angina symptoms since your last exercise session
• are feeling ill
• have aching muscles
Returning to exercise
• Off due to illness or other reasons?
– Decrease time by half, decrease intensity
