Home Cardiac Rehab ProgramExercise is medicine An inactive lifestyle and poor dietary habits are two of the biggest causes of health problems. Thinking of exercise as another medication that will be “taken” daily will have many positive health benefits. Some of these benefits are:
The goals of a home program are to:
Warming UpThis warms up the muscles by slowly increasing blood flow, increasing your heart rate and opening blood vessels. StretchesStretches will help improve flexibility and avoid injury
Calf Stretch
Achilles StretchLower Back and Hamstring Stretch
Quadriceps Stretch
Re- Warm- up Aerobic TrainingThe word aerobic means needing air or oxygen. Your body uses oxygen during exercise to produce “fuel” so you may continue the activity. This “fuel” production includes burning calories in the form of fat stored on the body as well as carbohydrates. During exercise, you continue to produce fuel and use the fat stores to help you with your weight loss goals. Aerobic exercise is repetitive and sustained movement. It usually involves large muscle groups, such as the legs, for a long period. Target Heart RateYou wear a heart monitor during cardiac rehab. The monitor gives your clinicians feed back on how fast your heart is beating and whether it is in a “normal” rhythm for you. We developed a Target Heart Rate range during this time to help you exercise within an appropriate and safe level. We want you to continue with your exercise at home in the same manner, and have developed a Target Heart Rate range we feel is best for you. * Your THR range for home exercise: _________________ to _________________. You can track this Target Heart Rate range by counting your pulse for 15 seconds and multiplying by 4. You may want to memorise the numbers that relate to your heart rate range to more easily check to see if you are in your target range. You can find your pulse on your wrist by turning your palm upward. Lightly press on the thumb side between the bone and the tendon with the first two fingers of the opposite hand. You should feel a pulsation against these fingers. Count the number of times you feel this in 15 seconds. Alternatively, If you have trouble feeling your pulse, consider buying a pulse-meter. There are many brands and a few different type. Drop us a message if you want to learn more about a recommendation on polar pulse-meters watch, which are clinically proven in cardiac rehab phase III to accurately reads your heart rate continuously. Cardiovascular Exercise
Rating of Perceived Exertion
Resistance TrainingThe goals of resistance training are to increase the amount of lean muscle on your body, and improve your ability to complete your daily activities such as shopping, house cleaning, yard work, and hobbies. Use a weight that will allow you to complete 12-15 repetitions without too much straining. Breathe normally throughout the routine. Do not let the weights drop, or use fast motions Use the pictures and explanations of the exercises on the following pages to help guide you through the weight activities. Shoulder PressRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Upright RowRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Biceps CurlRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. TricepsRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Front Deltoid RaiseRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Lateral RaiseRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Cool DownThe purpose of the cool down is to: Once the cool down is completed, repeat the stretches discussed earlier. NOTICE:
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AuthorCardiac Exercise Specialist |