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