How to Perform a Safe Workout Routine When You Have a Heart Condition
Heart disease patients often find exercise strenuous and even dangerous. However, you can perform a safe workout routine even with these conditions. Moderation is key when working out. Learning how to stick to the recommended intensity is also important. Note that avoiding exercise might worsen your condition as you will probably become overweight. There are more options than you thought. Still, in extreme cases, patients are advised to stick to simple exercises such as walking, swimming, or light jogging.
Low and High Intensity Exercises
According to researchers, exercises at very low intensity doesn’t have a significant impact on your heart or general health. At the same time, highly intense workouts will strain your heart and probably lead to the occurrence of serious conditions in heart patients. Because of this, you should always aim for medium intensity workouts.
Every day, you should try to spend 30 minutes on cardio workouts. If this becomes extremely tiresome, one can adjust the schedule to 5 days a week. To prevent injury, try to break up the sessions into three 10-minute workouts as that will ensure you a safe workout routine. You can opt for a stepper machine workout, as it can be quire mild and won’t put your health at risk.
Monitor your Heart Rate
People often experience irregular heartbeats during workouts, and this is not usually an indication of any real danger. However, for people who already have an underlying heart condition, it can be significantly dangerous. If you have a serious condition and want to engage in more intense workouts, you should make sure to choose the best heart rate monitor for you.
As a heart patient, you will need a heart rate monitor to make sure you never go beyond your maximum heart rate. To find out your maximum heart rate, subtract your age from 220. Going beyond this level can lead to fainting, stroke, or hyperventilation. In fact, only seasoned trainers are advised to reach their maximum heart rate during workouts. Amateurs and people with heart conditions should always target 40 or 50 percent of their maximum heart rate during workouts. If you can’t afford or access a heart rate monitor, check your heart rate by feeling the pulse on the carotid artery on your neck.
Pay Attention to the Drugs You Take
To make sure your workouts are completely safe, be sure to let your trainer know what drugs you are taking. Some medicines can make intense workouts dangerous.
If you get too tired, you can always spend some time resting in-between workouts. Your heart rate monitor should inform your resting periods. If your heart rate is too high, try to relax for a minute.
Avoid Extreme Temperatures
A good way to keep your heart rate and circulation at the proper level is to avoid extreme temperatures. For example, you shouldn’t exercise in extreme cold or hot environments. It is advisable to exercise indoors when the weather is at either of these extremes. In the same vein, you should avoid taking hot or cold showers after your workout sessions as these will affect your heart rate. Saunas and warm baths should also be avoided as much as possible.
As a general rule, your workout routine should be simpler on the first days. Its intensity should be increased slowly as time goes by. You should also keep this tip in mind in case you have to abandon the entire routine for a while. When you get back to your workout, the intensity should be reduced to allow your body to readjust to the conditions.
In addition to a proper diet, stretching will also do a lot to improve your blood circulation, which will prevent irregular heartbeats. Also, avoid smoking and all sources of stress. If you start your workout routines at low intensity, your body will slowly adjust to the conditions and the instances of palpitations will reduce.
Exercises are important for people with heart conditions. Engaging in regular workouts can help reduce the severity of the condition and will prevent it from getting worse. Patients often avoid working out because of the danger involved in the activity. However, there are lots of moderate-intensity workouts that can be performed by such individuals. To prevent incidences of strokes or fainting, it is important to monitor your heartbeat continuously during the workouts.