Cardiac Anatomy

Exercise

The Best Type of Exercise - Fitness means a healthy balance between body composition, muscular strength and endurance, flexibility and cardiovascular endurance.

Cardiovascular endurance is primarily achieved by doing aerobic forms of activities. The term aerobic means the body uses oxygen to produce the energy needed for the activity. This form of exercise is continuous, long lasting, rhythmic and repetitive, and involving large muscle groups. Examples:

brisk walking

jogging

bicycling

swimming

cross country skiing

hiking

canoeing

stationary cycling

dancing

(aerobic) dance

jumping rope

rowing

Resistive exercise or activities that are short in duration (less than 10 minutes) and of high intensity, are considered anaerobic. This is not a desired way of improving cardiovascular endurance. Their emphasis is in developing speed and strength. Examples include weigh/lifting, racquet sports and basketball.

The best fitness programs combine elements of both endurance and strength.

Target Heart Rate - There is a certain intensity or vigorousness of exercise which is enough to condition the heart muscle and cardiovascular system leading to physical fitness, but is not overly strenuous. This is a target zone. Your target heart rate may be based on the results of your treadmill test or your exercise tolerance evaluated in the exercise laboratory.

Streching Exercises:

Strength training can be done with free weights, weight equipment, theraband or calisthenics as long as you have resistance against your muscles, joints and tendons. We have chosen to exercise in cardiac rehabilitation major arm muscles which are not always challenged with day to day activities. Modifications will be made for those who have arthritis or other joint irritations. Consult your cardiac rehabilitation physical therapist if there are other muscle groups which you would like to challenge, especially in your home environment.

Weight Control & MET Chart

A MET or metabolic equivalent is the amount of energy used by the body to perform a physical activity or daily task. At rest, the average person has an oxygen consumption of 1 MET (or 3.5 ml/kg-min). MET values increase as more activity is performed.

Stress Management

Week 1: Overview
Identifying Sources of Stress and Pleasure in Your Life

Short-term coping methods: Deep Breathing and Progressive Muscle Relaxation
Week 2: Long-term coping methods I:
Changing the Way We Think
Week 3: Long-term coping methods II:
Social Skills Training (assertiveness and communication)

Type A Personality and Anger
Week 4: Long-term coping methods III:

Time Management and Prioritizing Your Life (control)

Note: These four sessions need not be taken in order.

Stress and Your Heart: Facts and Statistics:

One of seven American males has a heart attack or disability heart disease before the age of 60.

Two of five adults have hypertension.

Stress releases fatty acids and glucose into the blood stream - These can be converted into natural fat and cholesterol and deposited on arterial walls. Such deposits create resistance to blood flow through the arteries and contribute to high blood pressure.

Long term stress increases blood pressure and cholesterol and, therefore, may contribute to chronic hypertension or heart disease.

Stress can release hormones which can make people susceptible to blood clotting.

Smoking cigarettes raises a person's heart rate an average of 14 beats per minute. When combined with stress, the heart rate is increased 38 beats per minute. The effects of caffeine are similar to cigarettes.

Along with cardiovascular problems, stress can also cause muscular, respiratory, and skin problems, sexual problems, gastrointestinal and eating disorders, and chemical dependency, to name a few.

Behavior Modification

As a child, were you a monster of the "clean plate club?" Many attitudes and behaviors we have about food began when we were children. Behavior modification involves unlearning a behavior or action and involves any type of behavioral patterns, including eating.

We learn behavior through interactions with our environment. Something or someone in your environment triggers a behavior which has a consequence or result. For example, you see a bag of potato chips on the counter (this is called the Antecedent). You eat the potato chips (this is the Behavior). You gain weight (this is the Consequence).

To learn more about the ABC's in your life, keep a food diary. By completing a food diary you will be able to identify problem areas that may be contributing to your weight problem. Make a list of these problems. Review the list of these problems. Review the list below to see if these suggestions may provide positive lifestyle changes.

Do nothing else while eating. Other activities distract you from eating.

Put down your eating utensil between bites.

When 3/4 of the meal is eaten, stop for five minutes. If in 5 minutes you are still hungry, you can continue. If no longer hungry, stop!

Divide your portion in half before eating so you can have a second meal.

Use smaller plates so portions look large.

Shop for food on a full stomach and with a list.

Keep healthy snacks handy. Keep high calorie snacks out of sight.

Don't serve family style. By not having bowls of food on the table, you are less likely to reach for second helpings.

Avoid nibbling on leftover food.

Remember, a safe and successful weight management plan focuses on positive lifestyle changes. Set yourself up for success by changing the easiest behavior first. You will feel good about your immediate success and be motivated to make more changes. Stay positive and reward yourself for each accomplished goal.