Gym and weight training advice.

[Smerblue]

Hi everyone, after HA 2 years ago and a rough couple of years of physical and mental issues with PTSD I have had help to get my head in the right place i now want to get my body there also. I have joined a gym and I'm looking for advice about weights and training. I have been told to ideally keep my heart rate below 148 and warm up and cool down. I have 4 stents at the moment. I had a MRI scan in December and an angiogram this showed small blockages in the smaller side branches of a couple of arteries but nothing serious. Thanks in advance.

[scotsrish]

One of the best things you can do is lift weights and walk plus try to cut out meat and dairy then eat more veges and fruit. They have proven that weight training will actually expand the arteries hence help with plaque build up. Also weight training and walking will help you more than anything you can take with the ptsd and depression. Listen to your body and recognise pushing yourself too hard...stop and walk it off. You got this!

[Edwen_]

I was in a similar situation, HA and stents. I followed the cardiac rehabilitation programme religiously and have done for 3 years. Regular Exercise is clearly essential for a healthy future although certain things need considering. As you say, properly warming up and cooling down, keeping your heart rate below a certain level but also keeping the exercise moderate and not too strenuous. I was advised by my cardiologist against strenuous weightlifting and anything that put my heart under too much sudden or prolonged strain.

[MichaelJH Heart Star]

When I spoke about weights (generally use dumbells) I was told you should base it around repetitions and stamina and NOT power lifts. The latter can cause dangerous rises in BP. There is also a story (it may be an internet myth) that a heart patient "popped" their breastbone doing an extreme bench press!

[Smudgebuttonjessie in reply to MichaelJH]

Hi, i am finally about to start cardiac rehab even though it’s 7 months since my OHS, had my last procedure just over a month ago and have been given the all clear at last. I have a treadmill and exercise bike and 3 flights of stairs in my house. I have dumbbells being delivered next week so think i have the exercise equipment i need, i have a pulse oximeter, bp machine and a fitbit for monitoring, all i need to sort now is what i’m going to eat as i’m the world’s fussiest eater, i would only have chicken, rice and some veggies, i don’t eat red meat or fish, i don’t eat fancy foods so i’m looking for inspiration as i need to lose some weight and get fit, ive gained 1.5 stone since the OHS and stopping smoking!!

[fixedrider]

When I went back to the gym, before Covid, the cardio physio team sent me with a reference and the gym physio talked to me about a suitable programme. Can you do the same? Better probably than advice here from people who don't have the same expertise or knowledge of your condition (sorry everyone!)

I've not gone back yet post-Covid, but should probably speak to the gym team again when I do so.

[Smerblue in reply to fixedrider]

I’ve been with the gym years mainly doing cardio stuff. Running , boot camp and the like. They have been very supportive. I wear a heart monitor that they loan me with an app on my phone. I can set alarms just in case. Great idea about cardio physio team. Many thanks for everyone’s thoughts. Stay well.

[QuadroVEINia]

Only you can decide what is right for you. I do a lot of different exercise including weights (choosing to only lift moderate weights). Each one of us is different with our CVD conditions and body types so I always take advice ‘in the round’ and then make decision on what’s right for me consulting cardiologist, GP, rehab team and exercise professionals. Just recently completed 9-week 5km run challenge just 22 weeks after a quad bypass, now planning my next challenge involving bike... but all this WITH support of health professionals. PS - Have also started back on weights again post bypass but only low reps/sets. Hope that helps.

[Smerblue in reply to QuadroVEINia]

Wow you’ve done amazing. Think the advice given on here comes from personal experience and your note to take advice in the round is a very sound platform to build on. Have to listen to my body a lot more as in my mind I’m still 20 😂

[QuadroVEINia in reply to Smerblue]

Thank you. ‘Listening’ to your body is the key. Unfortunately we ALL suffer from the ‘I’m still 20’ syndrome in our heads me included but we have to learn to keep that tiger locked up, it’s not worth letting it out! From personal experience I know you can still achieve a really very good level of fitness without going over the top and in some cases that can be even better than those who don’t have any CVD... that can be simply building up daily walking so I don’t want anyone to think it has to be hard exercise. Our motivations are all different and for me it’s firstly keeping my disease disease at bay, and anything else after that such as body shape is a bonus! On completing the C25K program my cardiac rehab team commented I am probably now fitter than the lovely surgeons who operated on me which I took as a massive compliment but don’t tell them I told you!😁 Hope that helps.

[Heartinthehills]

Hi SmerblueStarting out with a qualified physio is the best advice you could follow. I started a Phase 4 cardiac rehab class in a gym 6 months after my event and kept it up until lockdowns closed the classes. Treadmill walking for 10 minutes is a good warm up increasing pace and incline to keep it moderately challenging before you start on any free weights or resistance equipment. I kept the cardio going for 30 minutes using bike and arm cycle after the treadmill before doing any weights. I wanted some full body routines to maintain muscle strength in arms legs shoulders and back and followed advice on starting weights and number of repetitions. No panting and puffing just plenty of repetitions with weights that started to tire the muscles and firm them. With all upper body exercise we were advised to walk on the spot as well, if standing. This apparently prevents a strain on the heart. I favoured minimum of 20 repetitions, 2 or 3 sets on each exercise and increased weights as my strength allowed. Plenty of stretching after exercising eased the aches and pains and our physio had some good stretches to work on any damage done by overdoing it. Hope you can find a class and some proper supervision once things ease up for group exercise.

[Smerblue in reply to Heartinthehills]

Thanks for the advice. Sounds like you had some first class support.