Exercise and Your HeartAlex Woodrick, M.S.Exercise Specialist/Clinical Exercise PhysiologistWeight Management Coach

Welcome!

Today’s discussion: Exercise and Your Heart Quick Stats and Facts Risk factors: what are they and am I at risk for heart disease? Prevention: what are some ways to prevent heart disease? How to calculate Target Heart Rate Rehab/Maintenance: what can I do if I already have heart disease?

February is American Heart Month!

Even though heart disease is seen as a “man’s” disease, it affects women more than we suspect.

Women ages 18-55 years old tend to be less healthy and have a poorer quality of life than similar-aged men before suffering a heart attack.

Females may fare worse after a heart attack then male counterparts. Male and females should be aware of heart disease, the risks and what

can be done to keep the heart healthy and strong!

Quick Stats and Facts about Heart Disease

#1 leading cause of death in America is heart disease, with stroke coming in at #4, and diabetes coming at #7.

All three of these conditions involve the health of our heart. Although diabetes does not directly affect our heart, Type II diabetics

have an increased risk of developing heart disease.

Risk factors: Am I at risk for heart disease? Age -Women: greater than or equal to 55 yr. -Men: greater than or equal to 45 yr. -Family History -MI, coronary revascularization, or sudden death before 55 yr. in

father or other male first degree relative or before 65 yr. in mother or other female first degree relative.

-Cigarette Smoking -Current smoker or those who have quit within the previous 6

months or exposure to environmental tobacco smoke.

Am I at risk for heart disease? (cont’d) -Sedentary Lifestyle -NOT participating in at least 30 min of moderate intensity

exercise on at least 3 days of the week for at least 3 months. -Hypertension -Greater than or equal to 140/90 -High cholesterol -Prediabetes

Prevention: how to beat heart disease with aerobic exercise Follow the FITT principle!

Frequency, Intensity, Time, Type Moderate intensity (50-65% max. HR)

At least 5 days/week At least 30 minutes Accumulate at least 150 minutes/week

Vigorous intensity (70-85% max. HR) At least 3 days/week At least 25 minutes Accumulate at least 75 minutes/week

Prevention: how to beat heart disease (cont’d) Type:

Treadmill Elliptical Cycle ergometer Recumbent bike Rower Stair climber Recumbent stepper (NuStep)

Prevention: how to beat heart disease with resistance exercise Follow the FITT principle!

Frequency: 2-3 days/week Intensity: 60-70% 1RM (moderate-to-vigorous) Time: *No specific duration Type:

Major muscle groups Multi-joint exercises followed by single-joint exercises

Mode: Variety of machines, free weights, resistance bands, medicine balls, etc.

How to calculate Target Heart Rate (THR) What is Target Heart Rate (THR) and what should mine be?

Everyone is going to have a different target heart rate. Target heart rates are typically based on age and state of aerobic ability. Moderate intensity – 50-65% and Vigorous intensity – 70-85% Most commonly used THR equation:

(220-age) x % desired intensity

Target Heart Rate zones with corresponding ages

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%20 years 100-170 beats per minute 200 beats per minute30 years 95-162 beats per minute 190 beats per minute35 years 93-157 beats per minute 185 beats per minute40 years 90-153 beats per minute 180 beats per minute45 years 88-149 beats per minute 175 beats per minute50 years 85-145 beats per minute 170 beats per minute55 years 83-140 beats per minute 165 beats per minute60 years 80-136 beats per minute 160 beats per minute65 years 78-132 beats per minute 155 beats per minute70 years 75-128 beats per minute 150 beats per minute

Rehab/maintenance: what can I do if I already have heart disease? Chances are you have already gone through cardiac rehabilitation. If

not, consider talking to your cardiologist about options for rehab. Individuals who are in the cardiac maintenance phase should follow the

same FITT principles set for prevention of heart disease with some limitations in regards to THR.

However, for return-to-work resistance training, there are specific guidelines that cardiac maintenance individuals should follow.

Rehab/maintenance: follow the FITT principle! Frequency: 2-3 days/week Intensity/Volume: initial- 10-15 reps of ~30-40% 1RM (upper body) and

~50-60% (lower body) Type: Each major muscle group trained with 1 set; increase sets as

tolerated. Time: No set duration. Mode: Elastic bands, cuff and hand weights, free weights, wall pulleys,

machines.

Other ways to prevent heart disease

Be aware of blood pressure and heart rate Be aware of weight Be aware of family history with heart disease, stroke, diabetes, etc. and

act accordingly Make smart choices when eating/preparing meals Exercise daily Reduce causes of stress through meditation

Thank you for joining me today!

Any Questions?