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EXERCISE AND CARDIOVASCULAR FITNESS

                                                             PART –2

 What are the modes of exercises?

• A-Jogging, running, brisk walking, stair-climbing, aerobics.
• B-Bicycling, rowing and swimming.
• C-Recreational games such as football, handball, basketball and tennis etc that include continuous running

What is an Aerobic Exercise

The term “aerobic” indicates 'atmospheric oxygen' and includes activities that enable the body to utilize oxygen to produce energy needed to perform the activities. Aerobic exercise consists of continuous rhythmic movements of large group of muscles that can be sustained for a prolonged period of time. These activities increase the heart rate and breathing rate and train the heart, lungs and muscles to utilize oxygen more efficiently. Aerobic exercise conditions the cardiovascular system and is also referred to as endurance exercise because it increases one’s energy and capacity to perform work. Aerobic exercise is important to develop and maintain basic fitness. It benefits a heart patient when recovering from a heart attack or surgery because it specifically strengthens the heart.

 When a person should consult a doctor about exercise?

 In case of the following physical and physiological complaints, it is advised to consult a doctor before going for an exercise program.

• A -Heart disease.
• B-Chest pains with activities especially.
• C-Extreme shortness of breath after activities.
• D-Very high blood pressure.
• E-Prone to loose consciousness or get very dizzy.
• F-Bone or joint pains that could be made worse by activity.
• G-Insulin-dependent diabetes which is not properly controlled.
• H-Planning to vigorously exercise after a long period of inactivity

How much exercise is recommended following a heart attack or bypass surgery?

A minimum of 30 minutes low to moderate-intensity aerobic activity (jogging, walking, cycling, stair climbing, rowing, aerobics, and swimming etc) three to five days a week is recommended. Exercise should not be done all the seven days in a week. After a cardiac event, exercise should be started by walking 5 to 10 minutes per day. Once the patient feels comfortable with this level of exercise, gradually the duration may be increased up to five minutes each week. The speed of walking can also be increased slowly.

What can be done to prevent heart problems in the future?

Exercising regularly, making changes in daily schedule like avoiding high caloric diet and avoiding smoking risk of heart disease can be decreased in the future. Regular exercise reduces high blood pressure and cholesterol levels and helps maintaining fitness and health.

What are the symptoms of angina or heart attack?

Severe chest pain or discomfort that lasts for more than a few minutes and is not relieved by rest. The symptoms of a heart attack usually last longer and are more severe. Immediately consult a doctor. Avoid all physical activity.

 What are the dos and don'ts of exercising at home?

·         ·      Always make your body warm (warm-up) before exercise.

·         ·    Follow the target heart rate during exercise.

·         ·     Always cool down after the exercise program

·         ·        Keep an exercise diary and record your resting and exercise heart rates.

·         ·        Do not exercise within two hours after a meal.

·         ·        Don't drink alcohol two hours before an exercising program

·         ·        Don't smoke before an exercising program.

·         ·        For any abnormal symptoms, such as irregular heart beats, excessive shortness of breath or lightheadedness stop and rest. If the symptoms do not subside in a few minutes immediately consult a heart specialist.

Dear all,

Up to now we have discussed about heart attack and treatment. Now we are going to discuss about EXERCISE AND CARDIOVASCULAR FITNESS

PART -1

EXERCISE AND CARDIOVASCULAR FITNESS

             Physical activity is a medium for fitness and good health which keeps away a heart specialist from an individual. Exercise not only helps to fight heart disease, but for sedentary people, just adding a little exercise to the daily routine reduces the risk of high blood pressure, osteoporosis, breast and colon cancer, depression, anxiety and stress. The greatest benefit from physical activity is seen in people who formerly did no activity and then start to do activities such as walking, cycling, swimming and yogic exercises.

 What are the benefits of physical activity?

Regular physical activity-

• A-Improves the strength of heart which makes the heart to work more efficiently during exercise and at rest. The more activity people do, the greater is their capacity for exercise and the stronger is the heart which keeps away any heart problem. This leads to reducing of high blood pressure, controlling blood cholesterol levels, controlling diabetes by improving the body's ability to metabolize glucose.
• B-Helps weight reduction by mobilizing excess fat from the body.
• C-Indirectly encourages people to quit smoking for maintaining proper health and fitness.
• D-Improves flexibility and builds muscle.
• E-decreases total and LDL cholesterol (”bad cholesterol”)
• F-raises HDL cholesterol (”good cholesterol”)
• G-increases energy store in the body
• H-increases tolerance to anxiety, stress and depression
• I-controls / prevents the development of diabetes
• J-decreases risk of orthopedic injury by improving flexibility
• K-Helps building healthy bones, muscles and joints.
• L-Reduces the risk of colon cancer.

 How to design a fitness program

            There are many programs which can be followed to improve physical fitness. Most generalized program recommended for fitness group, heart patients as well as sedentary population follows FIT formula:

 The FIT Formula:

F = Frequency (number of days per week)

I = Intensity (level of exercise like low, moderate or heavy)

T = Time (duration of exercise per day)

 FREQUENCY: 3-5 days per week. Exercise can be extended up to six days in a week but not recommended for all seven days in a week since the body requires proper rest to tolerate exercise stress. 

 INTENSITY: Intensity should be decided on the basis of target heart rate.

Calculation of Target Heart Rate (THR)

THR = 60% of Maximum heart rate = 0.6 x (220 ' age).

 (220 ' age = Predicted maximum heart rate)

 Example: For a person of 40 years old, predicted maximum heart rate is 220 - 40 = 180. The THR = 0.6 x 180 = 108 beats per minute.

            Therefore, it is recommended to go for continuous activity (jogging, walking, cycling, stair climbing, rowing, aerobics, and swimming etc) at such a speed that heart will pump at the rate of around 108 beats per min or within the range of 105 to 112 beats per min. To check this- stop for a while after 5 min of exercise and check the pulse for 6 sec and multiply the pulse with 10 to make it beats per min. In case the heart beat is less than 105 beat/min then increase the speed of exercise and recheck the pulse. If heart beat is more than 112 beats /min then slow down and recheck.

            Once the patient feels comfortable with this level of exercise, gradually the intensity may be increased by 5% after consultation with a doctor. But the upper limit should not be exceeded more than 80% of the maximum heart rate. However, physical activity should not be overdone, since too much exercise can result in injury.

TIME (Duration): For beginners the exercise should be 5 to 10 min per day but slowly it can be increased to a minimum of 30 min per day and preferably 60 min per day.

Doctor : Ab aapki tabiyat kaisi hai.

Patient : Doctor saheb Pehle se jyada kharab ho gayi hai.

Doctor : dawai khali thi kya?

Patient : Nai doctor saheb. dawai ki shishi to bhari hui thi.

Doctor : Are Sir ji mere kehne ka matlab hai ki, dawai le li thi kya.

Patient : Ji, aapne dawai de di thi aur maine le li thi.

Doctor: Abe, dawai pili thi kya?

Patient : Oho, nai doctor saheb dawai to lal thi.

Doctor : Abe GADHE, Dawai ko piliya tha kya?

Patient : Nai. Doctor, Piliya to mujhe tha.

Doctor( in frustration) : Abe teri to, Dawai ko muh lagakar Pet me dala tha k nai?

Patient : Nai doctor saheb.

Doctor : Kyon?

Patient : Kyonki dhakkan band tha.

Doctor : Teri sale, to Khola kyon nai.

Patient : Saheb, aapne hi to kaha tha ki, shishi ka dhakkan band rakhna.

Doctor : Tera ilaz main nai kar sakta.!

Patient : Accha Doctor saheb ye to bata do ki main thik kaise hounga

STROKE: Remember The 1st Three Letters… S.T.R .

My friend sent this to me and encouraged me to post it and spread the word. I agree.  If everyone can remember something this simple, we could save some folks.

STROKE IDENTIFICATION:
During a party, a friend stumbled and took a little fall - she assured everyone that she was fine and just tripped over a brick because of her new shoes.  (they offered to call ambulance)

They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid’s husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.)

She had suffered a stroke at the party. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today.

Some don’t die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this…

STROKE IDENTIFICATION:

A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke…totally.   He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE

Remember the “3″ steps, STR .     Read and Learn!

Sometimes symptoms of a stroke are difficult to identify.    Unfortunately, the lack of awareness spells disaster.  

The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.

Now doctors say a bystander can recognize a stroke by asking three simple questions :

S * Ask the individual to SMILE .

T * = TALK. Ask the person to SPEAK A SIMPLE    SENTENCE (Coherently) (eg “It is sunny out today”).

R * Ask him or her to RAISE BOTH ARMS .

If he or she has trouble with ANY ONE of these tasks, call the ambulance and describe the symptoms to the dispatcher.

NOTE : Another ’sign’ of a stroke is

1.    Ask the person to ’stick’ out their tongue.

2.    If the tongue is ‘crooked’, if it goes to one side or the other that is also an indication of a stroke.

Here was a chat, arranged by WIPRO for its employees, with Dr.Deviprasad
Shetty, Narayana Hrudayalaya (Famous Heart Specialist) Bangalore.
The transcript of the chat is given below. Useful for everyone.
————————————————————————

Qn: What are the five thumb rules for a layman to take care of his
heart?

Ans:
1. Diet - Less of carbohydrate, more of protein, less oil 2. Exercise -
Half
an hour’s walk, at least five days a week; avoid lifts and avoid sitting
for
a longtime 3. Quit smoking 4. Control weight 5. Control blood pressure
and
sugar



Qn: Is eating non-veg food (fish) good for the heart?

Ans: No



Qn: It’s still a grave shock to hear that some apparently healthy person
gets a cardiac arrest. How do we understand it in perspective?

Ans: This is called silent attack; that is why we recommend everyone
past
the age of 30 to undergo routine health checkups.



Qn: Are heart diseases hereditary?

Ans: Yes


Qn: What are the ways in which the heart is stressed? What practices do
you
suggest to de-stress?

Ans: Change your attitude towards life. Do not look for perfection in
everything in life.



Qn: Is walking better than jogging or is more intensive exercise
required
to keep a healthy heart?

Ans: Walking is better than jogging since jogging leads to early
fatigue
and injury to joints .



Qn: You have done so much for the poor and needy. What has inspired you
to
do so?

Ans: Mother Theresa, who was my patient.



Qn: Can people with low blood pressure suffer heart diseases?

Ans: Extremely rare



Qn: Does cholesterol accumulates right from an early age (I’m currently
only 22) or do you have
to worry about it only after you are above 30 years of age?

Ans: Cholesterol accumulates from childhood.



Qn: How do irregular eating habits affect the heart?

Ans: You tend to eat junk food when the habits are irregular and your
body’s enzyme release for digestion gets confused.



Qn: How can I control cholesterol content without using medicines?

Ans: Control diet, walk and eat walnut.



Qn: Can yoga prevent heart ailments?

Ans: Yoga helps.



Qn: Which is the best and worst food for the heart?

Ans: Best food is fruits,chapathi’s(without oil) worst are oil.



Qn: Which oil is better - gingili, groundnut, sunflower, saffola,
olive?

Ans: All oils are bad; the so-called best oil company has the largest
marketing budget. try to consume less oil while cooking.



Qn: What is the routine checkup one should go through? Is there any
specific test?

Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP,
Treadmill test after an echo.




Qn: What are the first aid steps to be taken on a heart attack?

Ans: Help the person into a sleeping position, put an aspirin tablet
under
the tongue with a sorbitrate tablet if available, and rush him to a
coronary care unit since the maximum casualty takes place within the
first
hour.



Qn: How do you differentiate between pain caused by a heart attack and
that
caused due to gastric trouble?

Ans: Extremely difficult without ECG.



Qn: What is the main cause of a steep increase in heart problems
amongst
youngsters? I see people of about 30-40 yrs of age having heart attacks
and
serious heart problems.

Ans: Increased awareness has increased incidents. Also, edentary
lifestyles, smoking,junk food, lack of exercise in a country where
people
are genetically three times more vulnerable for heart attacks than
Europeans and Americans.



Qn: Is it possible for a person to have BP outside the normal range of
120/80 and yet be perfectly healthy?

Ans: Yes.



Qn: Marriages within close relatives can lead to heart problems for the
child. Is it true?

Ans : Yes, co-sanguinity leads to congenital abnormalities and you may
not
have a software engineer as a child



Qn: Many of us have an irregular daily routine and many a times we have
to
stay late nights in office. Does this affect our heart? What
precautions
would you recommend?

Ans : When you are young, nature protects you against all these
irregularities. However, as you grow older, respect the biological
clock.



Qn: Will taking anti-hypertensive drugs cause some other complications
(short / long term)?

Ans : Yes, most drugs have some side effects. However, modern
anti-hypertensive drugs are extremely safe.



Qn: Will consuming more coffee/tea lead to heart attacks?

Ans : No.



Qn: Are asthma patients more prone to heart disease?

Ans : No.



Qn: How would you define junk food?

Ans : Fried food like Kentucky, McDonalds, samosas, and even masala
dosas.



Qn: You mentioned that Indians are three times more vulnerable. What is
the
reason for this, as Europeans and Americans also eat a lot of junk
food?

Ans : Every race is vulnerable to some disease and unfortunately,
Indians
are vulnerable for the most expensive disease.



Qn: Does consuming bananas help reduce hypertension?

Ans : No.



Qn: Can a person help himself during a heart attack (Because we see a
lot
of forwarded emails on this)?

Ans : Yes. Lie down comfortably and put an aspirin tablet of any
description under the tongue and ask someone to take you to the nearest
coronary care unit without any delay and do not wait for the ambulance
since most of the time, the ambulance does not turn up.



Qn: Do, in any way, low white blood cells and low hemoglobin count lead
to
heart problems?

Ans : No. But it is ideal to have normal hemoglobin level to increase
your
exercise capacity.



Qn: Sometimes, due to the hectic schedule we are not able to exercise.
So,
does walking while doing daily chores at home or climbing the stairs in
the
house, work as a substitute for exercise?

Ans : Certainly. Avoid sitting continuously for more than half an hour
and
even the act of getting out of the chair and going to another chair and
sitting helps a lot.



Qn: Is there a relation between heart problems and blood sugar?

Ans: Yes. A strong relationship since diabetics are more vulnerable to
heart attacks than non-diabetics.



Qn: What are the things one needs to take care of after a heart
operation?

Ans : Diet, exercise, drugs on time. Control cholesterol, BP, weight.



Qn: Are people working on night shifts more vulnerable to heart disease
when compared to day shift workers?

Ans : No.



Qn: What are the modern anti-hypertensive drugs?

Ans : There are hundreds of drugs and your doctor will chose the right
combination for your problem, but my suggestion is to avoid the drugs
and
go for natural ways of controlling blood pressure by walk, diet to
reduce weight and changing attitudes towards lifestyles.



Qn: Does dispirin or similar headache pills increase the risk of heart
attacks?

Ans : No.



Qn: Why is the rate of heart attacks more in men than in women?

Ans : Nature protects women till the age of 45.



Qn: How can one keep the heart in a good condition?

Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not
smoke
and, go for a health checkup if you are past the age of 30 for at least
once in two yrs. And work very hard and Enjoy urLife…

HELLO FRIENDZ

IMPORTANT INFORMATION FOR U

ALWAYS USE LEFT EAR FOR MOBILE PHONES

As received

Save your brain



Please use left ear while using cell (mobile), because if you use the right one it will affect brain directly. This is a true fact from Apollo medical team.

Breakfast can help prevent strokes, heart attack and sudden death. Advice on not to skip breakfast!

Healthy living
For those who always skip breakfast, you should stop that habit now! You’ve heard many times that “Breakfast is the most important meal of the day.” Now, recent research confirms that one of the worst practices you can develop may be avoiding breakfast.

Why?


Because the frequency of heart attack, sudden death, and stroke peaks between 6:00a.m. and noon, with the highest incidence being
between 8: 00a.m. and 10:00a.m.What mechanism within the body could account for this significant jump in sudden death in the early
morning hours?

We may have an Answer.


Platelet, tiny elements in the blood that keep us from bleeding to Death if we get a cut, can clump together inside our arteries due to
cholesterol or laque buildup in the artery lining. It is in the morning hours that platelets become the most activated and tend to form these internal blood clots at the greatest frequency.

However, eating even a very light breakfast prevents the morning platelet activation that is associated with heart attacks and strokes. Studies performed at Memorial University in St.Johns, Newfoundland found that eating a light, very low-fat breakfast was critical in modifying the morning platelet activation. Subjects in the study consumed either low-fat or fat-free yogurt, orange juice, fruit, and a source of protein coming from yogurt or fat-free milk. So if you skip breakfast, it’s important that you change this practice immediately in light of this research. Develop a simple plan to eat cereal, such as oatmeal or Bran Flakes, along with six ounces of grape juice or orange juice, and perhaps a piece of fruit. This simple plan will keep your platelets from sticking together, keep blood clots from forming, and perhaps head off a potential Heart Attack or stroke. So never ever skip breakfast

AND WE DRINK THIS STUFF!   Coke & Pepsi     ALARMING FACTS!!!

The average pH of soft drinks, e.g. Coke, Pepsi is pH 3.4. This acidity is strong enough to dissolve teeth and bones! Our human body stops building bones at around the age of 30. After that it’ll be dissolving about 8-18% of the bones each year through the urine, depending on the acidity of the food intake (acidity does not depend on the taste of the food, but on the ratio of potassium / calcium / magnesium / etc. to phosphorus).

All the dissolved calcium compounds accumulate in the arteries, veins, skin tissue, and organs. This affects the functioning of the kidney (kidney stones). Soft drinks do not have any nutritional value (in terms of vitamins and minerals). They have higher sugar content, higher acidity, and more additives such as preservatives and colourings.

Some people like to take cold soft drinks after each meal, guess what’s the impact? Our body has an optimum temperature of 37 degrees for the functioning of digestive enzymes. The temperature of cold soft drinks is much less than 37, sometimes quite close to 0. This will lower the effectiveness of the enzymes and put stress on the digestive system, digesting less food. In fact the food gets fermented. The fermented food produce bad smelling gases, decays and forms toxins, which are absorbed in the intestines, get circulated in the blood and is delivered to the whole body. This spread of toxins can lead to the development of various diseases. Think before you drink Coke or Pepsi or any another soft drink.


Have you ever thought what you drink when you drink an aerated drink? You gulp down carbon dioxide, something that no sane person in the world would advise you to do. Few months ago, there was a competition in Delhi University “Who can drink the most Coke?”. The winner drank 8 bottles and died on the spot because too much carbon dioxide in the blood and not enough oxygen. From then on, the principal banned all soft drinks from the university canteen.

Someone put a broken tooth in a bottle of Pepsi and in 10 days it is dissolved! Teeth and bones are the only human organs that stay intact for years after death. Imagine what the drink must be doing to your delicate soft intestines and stomach lining! To all COKE / PEPSI LOVERS, think again the next time before you say ” CHUP “

one of the my friend mail me this article. i would like 2 share it with u all.here it is….
1. No Breakfast                                                     
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.                                   
                                                                      
2. Overeating                                                        
It causes hardening of the brain arteries, leading to a decrease in mental power.                                                        
                                                                      
3. Smoking                                                           
It causes multiple brain shrinkage and may lead to Alzheimer disease.
                                                                      
4. High Sugar consumption                                             
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.                                                          
                                                                      
5. Air Pollution                                                     
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.                                
                                                                      
6. Sleep Deprivation                                                 
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.