People with heart conditions can exercise regularly. Before adopting a fitness regimen, it is best to consult a medical practitioner, depending on the severity of the heart condition. There are optimistic chances for people with heart conditions to have a wholesome productive and healthy life with proper diet, planned workout and medical attention. Dr. Selvapandian of Metabolic Fitness Hub, Chennai, India suggests some exercises advisable for people with heart conditions and strenuous exercises that should be avoided.
- Avoid Breath Hold
- Avoid Breath Hold Workouts
- Cycling is Healthy
- Do Easy Workouts
- Expert from Metabolic Fitness Hub
Exercises Safe for Heart Patients:
AdvertisementFor a person with a heart condition, exercises will be centered towards either recovery of the heart condition or to avoid aggravating the heart condition. On a positive note, regular exercises can yield general fitness within a matter of one to two months.
• Do 5 to 10 minutes of warm-up exercises for a Fat loss program.
• Take up easy mobilization exercises such as rotating shoulders, rotating head and marching on the spot.
• Practice low weight training. Please calculate 30% to 60% of 1 RM* to decide on the low weight because calculation of low weights differs from one individual to another.
• Break the workout schedule on a day-to-day basis.
First day, choose workouts for the upper body.
Second day, focus on exercises for the lower body.
Third day, select Cardio and workout for Abs (abdominal muscles) with most minimum weights and maximum sets* an individual can do.
Stick to 2 to 3 sets* of each exercise with 12 to 20 repetitions* if you are person with a heart condition.
• Hop on to elliptical trainer or cross-trainer (EFX) machines for 5 to 10 minutes provided they are at a low resistance and low crossramp.
• Cycling in a convenient position can be done.
• Walking is ideal but avoid running.
* 1 RM is one repetition maximum. It is the maximum weight a person can operate one time when doing a particular exercise. If a particular exercise has to be done 5 times continuously, it is called a 'Repetition'. So, '1 Set' is the particular exercise done 5 times continuously (repetitions) according to this example. If a person has to do 3 Sets of this exercise, the person will do 1 Set (first 5 repetitions) will then take a break; do the 2nd Set (second 5 repetitions) will then take a break and continue with the 3rd Set (final 5 repetitions). At the end of the particular training the person would have done 15 repetitions with 2 intervals. The repetitions may vary, increase or decrease, from one workout to another depending on the person's physical and mental state.
Warning: Please check your heart rate from time to time while working out. To calculate your heart beat rate, subtract your age from 220, which will result in your maximum heart beat rate.
Use the Formula: 220* - Age = maximum heart rate of the person
For example, it you are 40 years old, calculate your maximum heart rate level by subtracting 40 (your age) from 220. The result 180 is the maximum heart beat rate your heart can handle.
220 - 40 (years) = 180 (maximum heart beat rate your heart can handle)
*The number 220 in the formula is a tentative heart beat rate at birth.
Exercises to be Avoided:
Some exercises are best avoided in case a person has any heart condition. Exercises are suggested in the best interest of heart patients. Workouts suggested are generic in nature for people with heart conditions. A consultation with a certified medical practitioner is advisable.
People with heart conditions must strictly avoid any workout that would require:
• Holding one's breath. A person with heart condition must avoid breath hold exercise.
• Exercises involving one's own body weight, such as iron man pull-ups, pushups, T-man exercises
• Heavy weight exercises
• Aerobic activity for prolonged period
Living with a heart condition may have its set backs but the right type of fitness plan can do wonders to a person. Whatever exercise you wish to pursue, please consult your medical practitioner before taking up a fitness program. The exercises suggested are basic exercises recommended for a person with heart conditions.
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