|
 |
|
|
|
 |
|
|
| |
|
| |
For most people, a program that includes aerobic conditioning, muscle strengthening, and flexibility exercises provides the best results.
Let's look at each of these components:
|
|
|
Perhaps the easiest, most effective, and least expensive aerobic exercise available is walking.
|
|
Aerobic exercise, which strengthens the heart, lungs, and vascular system, involves raising your heart rate
and sustaining it for a continuous period of time (usually 20 minutes or longer). People use all sorts of exercise to raise and sustain
their heart rate: walking, running, swimming, dancing, biking, and using treadmills or other exercise equipment are just a few examples.
Perhaps the easiest, most effective, and least expensive aerobic exercise available is walking. All you need
is a good pair of walking shoes. Walking can be done anywhere, including malls and community buildings, and is not overly strenuous. It can offer
a social outlet if done with a friend or group. Even if your daily routine changes, like when you travel or during a holiday, you can continue a
daily walking practice.
With any aerobic exercise, it is important to start out slowly and gradually increase the frequency and length of your sessions. If you have had any
heart or vascular problems, the first step may be to get a stress test. You will then be able to identify your target heart rate (how fast your heart
should beat when you exercise to get aerobic benefit), and determine how strenuous your workout should be. Your doctor will decide whether a stress
test is necessary for you.
You can also determine how hard to exercise by finding a rate of perceived exertion, which means simply how difficult the exercise session seems to
you. Ideally, it should be somewhere between fairly light and somewhat hard. Or, you can use the following as a guide: you should be able to carry
on a normal conversation while you are exercising; however, if you can sing a song, you probably need to pick up your pace.
Resistance training (usually done with some type of free weights or weight machines) strengthens muscle groups so
that you can preserve and improve your lean body mass, decrease body fat, increase your bone strength, and improve your stamina. Strengthening your
muscles and bones also helps prevent injuries and decreases the likelihood of osteoporosis.
Resistance training is great for losing weight and toning your body. It is important to understand that this type of training is not the "body building"
type you may associate with weight training. Resistance training can benefit nearly everyone by preserving and improving the muscle mass and tone we all
lose as we age. This type of exercise can help us live independently much longer.
Reaping the benefits of resistance training does not take a lot of time or special equipment. Twenty to thirty minutes three times a week will allow you
to meet your goals. Some simple hand weights or exercise bands are all the equipment you will need.
Resistance training is easy to learn. Talk with your doctor. He or she can refer you to a cardiac rehabilitation program where exercise physiologists will
train and monitor you. Your doctor may also recommend that you see an exercise trainer. You will learn that it is important to work both your upper and lower
body when you do these workouts. It is important to start out with smaller weights (less resistance) and gradually increase the amount of resistance and the
number of times you repeat the exercise.
When we talk about flexibility as it relates to exercise, we are referring to how much movement you have at a joint. As you increase your flexibility and
stretch your muscles, you can increase your ability to move your joints without pain and stiffness. This will help prevent injuries and make all your daily
activities easier. Flexibility exercises include stretching, yoga, and tai chi, among others. Some stretching exercises are included in this section.
|
|
|
It is normal to feel some shortness of breath while you are exercising, but exercise should never be painful. If you experience
any chest pain or pressure, slow down and stop exercising. If you've never felt this pain before, contact your doctor immediately.
|
|
All exercise sessions should include a warm up (a period of reduced activity and stretching prior to the exercise session)
and a cool down (the same reduced activity and stretching after you exercise). Many people are tempted to skip the warm up and cool down segments of their
exercise sessions, seeing them as unnecessary add-ons. But research has shown that warming up and cooling down will significantly reduce your risk of
injury. Plan to make them part of your exercise program.
It is normal to feel some shortness of breath while you are exercising, but exercise should never be painful. If you experience
any chest pain or pressure, slow down and stop exercising. If you've never felt this pain before, contact your doctor immediately. If you take
nitroglycerin, take it in the manner your doctor has prescribed. Notify your doctor if your symptoms do not go away, become
more severe, or occur with more frequency. If you are dizzy, sit or lie down immediately. Don't continue exercising if the dizziness persists. Use common sense
when you're exercising. If you are ill, overly tired or under tremendous stress, don't push yourself.
Choose a topic at left and click for more information on Making Exercise a Part of Your Life.
Copyright ©2005 Michigan Heart & Vascular Institute. All rights reserved.
|
|
|
