Once you have survived a heart attack, you have to follow a disciplined lifestyle that allows you to recover and strengthen your heart. Talk to your physician about a cardiac rehabilitation plan. As far as workouts go, while in the recovery phase, do not stress out the heart. Avoid exercises that require continuous pressure on a muscle for a long spell like plank position. This is called Isometric Contraction. Also, avoid high intensity exercises. Keep a check on your heart rate while exercising. Avoid anything that makes your heartbeat faster than 65 per cent of the recommended rate. Incorporate a flexibility session into the routine. Also, do not forget to stretch before and after your workout.
Your workout routine should include cardiovascular exercises and strength training. Brisk walking on treadmill, cycling with little/no resistance, swimming and aerobics are recommended depending on your fitness level. Strength training should be with light to moderate weights only. For an upper body workout, pec deck, dumbbell shoulder flys and anterior front dumbbell raises, standing dumbbell biceps curls, machine triceps extensions, body weight wall push-ups and triceps pushes, partner resistance tug of war with a towel for latissimus dorsi and mid back muscles. For lower body workouts, machine leg extensions, hamstring curls, body weight calf raises (both feet together on floor to start), total hip machine for hips and inner thighs.
Cardiac patients are classified at different levels. Your instructor will need to know which level you are at before he/she can create a programme for you
Refer your exercise with the Classifications of Cardiac Patients stages given below:
Stage I: Patients who have just had surgery and are exercising for the first time. This group will be physician-assisted and train with the use of heart monitors that record EKG response.
Stage II: Patients are past the initial stage of medical intervention. Those who are asymptomatic may participate in outpatient programs. Some may have to wear 24-hour monitors and heart-rate strips that are hooked-up to a physician’s office.
Stage III: Patients are around six months after the surgery and use a Holter monitor while exercising. Most may exercise without physician’s supervision.
Stage IV: Patients can self-pace their exercise and schedule regular visits with their exercise and cardiology team.
Neeraj Mehta is a fitness expert, nutritionist and director, GFFI Fitness Academy. neeraj.gffi@hotmail.com
Basic precautions
Get a clearance from the doctor before you start exercising.
Go to a qualified instructor.
Keep a heart monitor to record EKG response to training.
Follow the correct inhaling and exhaling pattern. Do not hold your breath, as that puts more pressure on the heart.
If you feel giddy or have pain in chest, arm, neck and head, stop and see your doctor.
Do not miss regular check-ups.
Learn to recognise angina symptoms and what to do.
If you are diabetic, control your sugar levels.
Ensure that you are not overweight.
Eat a healthy diet with lots of green vegetables, pulses and fruits and stay well hydrated.
Cut down your salt intake.
Try to live a stress-free life.
