Hi all,
I was previously quite fit before I got AF in late 2018, first ablation in July 2019 for AF. 2nd ablation in Feb 2022, with x3 circuits of flutter found.
Am wanting to start building back up some running and sports cycling again quite soon and would appreciate others' experiences and advice ?
Thanks v much
My experience is you have to find the sweet spot between too much and too little and that sweet spot is going to vary from person to person.
One member here -- and maybe he'll chime in later -- said he read a study that folks with afib shouldn't work out at much more than 70% of your predicted heart rate for your age. Formula being: 220-age X .70
That's about what I'm working out at now. I started with 20 minutes a day and now up to 45 minutes. Sometimes I work a bit lower than the 70% and after I build up a base I will experiment with interval work going above 70% in short spurts. Lately, I've been working out on a motorized inclined treadmill, wearing an apple watch hr monitor, so it's pretty easy to control heart rate. I also have an indoor cycle trainer which also allows the same control.
Controlling your heart rate walking or cycling in the wild is more of a challenge and a good sports watch or chest strap monitor will come in handy. And if sports cycling is your thing, and especially if you ride hills and/or with your friends, take a look at electric assist bikes. You can either buy a dedicated electric bike or modify your existing ride with an electric mid drive motor in the 250-500 watt range. You will now be able to keep up with your friends while getting as much exercise as you want but when you hit your limit, that's when the motor takes over. And some of the motors are so stealth that no one will know if that is an issue.
Personally, I like the mid drives so I can use my exiting bikes but there are now some very sweet and relatively light weight high performance electric bikes both for road and cross country. If interested, message me and I can point you in some directions.
From what you post, 45 minutes at 70% of maximum HR may not sound like a lot of exercise and I also didn't consider it a lot compared to my pre-afib days. However, I would refer you to a book by Dr. John Mandrola, "The Haywire Heart". He's a former endurance cyclist and also has afib, His thesis is that too much exercise is what got a lot of people into afib and also that too much exercise can spoil an otherwise good ablation.
Happy Cycling.
Jim
Thanks very much Jim for your v thoughtful response. I have seen the Haywire heart but for some reason not gotten hold of it.
I am still taking it slow at the mo. Just coming up to 3mths post ablation. And it was a 3hr one this time. X3 macro-re-entry arrythmias but no AF. So that seems successful from last time.
The cycling is what I love, getting out into Surrey or Kent hills for a 4/5 hrs round trip. And my cycle commute to work is 10 miles each way. Still not back to that. I don't over push it cycling. But yes when gagging up the hills it is a push. I have a cycling HR monitor and a Garmin watch. So always aware of my HR.
On my last review though the EP said that the evidence now re exercise is about 40 mins x3 times a week that's good for the heart. Any more you start challenging it....
Though since then have looked at other articles that suggest more flexibility, like you say about the sweet spot and one that reinforces his point.
I will start working on that sweet spot. Just doing a couple of walking holidays this year!!
Whatever happens. I do know I don't want to be back in AF or flutter. !!
I have written extensively (boringly!?) about this on my blog. It took me a long time to get back. The cardiac athletes page on Facebook us a good resource too, mainly heart attack recovered but some Afib too.The blog is found by searching in quote marks "hht and Afib athlete". Happy running x
Thx v much Jaja, I don't seem to be able to access your blog. Could you be more specific. Thanks a lot Wendy
Thanks Jay runner,Have just read your blog. So how are you doing now ? And how much exercise have u been able to get back into, if ok to ask ?
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