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