Fitness programme post HA

Hi,

I would be really interested in knowing examples from as many folks as possible please on what their fitness / building back up routine was post HA on the assumption that they went to cardio rehabilitation first and got the green light with guidance from that team and medical professionals.

Things I would find useful to know

1) Week and routine

2) Percentage cardio to weight training

3) Time allotted for routine

4) Difficultly levels

5) Any extra steps added to routine start and finish which took HA into consideration

6) Early weeks Insights, limitations, learns vs how you feel after progressing as weeks,months, roll on

many thanks

[Etzel]

My cardio rehab was a long long time ago but what I do remember is it's surprisingly hard. We did a HIT routine with 2 mins on 1 min off, bike/tread on lowest levels, simple step ups etc by the end I felt like I had done my normal 1hr30 gym routine.

I must be honest my routine has always been based on how I feel on the day, so for example I might normally have treadmill at incline 10, speed 5 for an hour. First time back I would be at perhaps 1/5th of those settings and only for 20 mins. Each week I would increase one or two of those figures by a little, some weeks I would drop back, I would say 3/4 months in I was back to my usual routine.

[World1inmotion]

Hi Baly. I would advise that most people are different when it comes to recovery and post ha exercise. I had lots of problems and did not start cardiac rehab until about 6/7 months post ha. But many others start within 6 weeks or so. It really depends on what has happened, eg type of ha and what treatment you have had or are receiving. Speak to the cardiac rehab nurses, they are fabulous. Don't try to do too much too soon. Listen and follow any advice given. Also there is lots more information on the BHF website and you could try the helpline. Good luck with everything and hope you get back to fitness soon.

[DWizza]

Hi Baly, I had an Nstemi heart attack in July ( presented as trapped wind), had to have 2 trop counts to use confirm it , angiogram identified blocked arteries , I had quadruple CABG on 25th July this year and now rehabbing well. I was fit and strong prior to the event but noticed at the beginning of the year that I had a huge fatigue that would prevent me from being able to complete my weight training , make me fall asleep . I needed energy to do the physical work around our small holding. I kept up my twice weekly strenuous yoga classes and did what weight training I could manage.

Post op I had to chase up to get myself on a 6 week rehab program at local hospital , I didn’t get the automatic invite as promised , my name wasn’t on the list.

I had a home visit assessment to get on the level 3 rehab course, explained what I expected to get out of the programme, was told that it was tailored to the individual even though it was a class situation. I found the 6 weeks totally underwhelming, far to easy for me , the head physio was overbearingly restrictive and took no cognisance of my level of strength/fitness and didn’t tailor the exercises to my needs. Other patients kept asking me why I was there , I didn’t look like I belonged in that class 🤣.

There was a 15 minute warm up consisting of stepping /marching on the spot , side steps , walking on a circle , arm raises , simple squats , I can understand the need for this in a mixed ability class ( I was told not to use my arms when marching 🤣) to

We then had our exercises , duration and intensity listed on our registration cards , measured our pulse rate before & after the class.

Exercises were , stationary bike 30 seconds level 2 on Borg scale , step ups, mini trampoline steps , chair squats , stationary bike again , treadmill walk . There was 30 seconds rest between each exercise where we had to use Thera bands wrapped round our backs and push alternate arms forwards and wiggle our toes while sitting . The duration of exercise was increased by 30 seconds every week , it was ridiculously easy for me and didn’t reflect my daily activity around my farm ( lifting , using wheelbarrow, walking over 18k steps including dog walk with Lurcher).

on completion of the 6 weeks I was told I could apply to local leisure centres that did a level 4 course. I researched and contacted the 2 physios , explained my level and found that one class was almost identical to the level 3 and another didn’t reply .

I use social media as I was part of various fitness groups and trained intensely from age 56 ( now 61) and made significant transition from fat and unfit to strong & fit . I was contacted by a cardiac physiologist who specialises in teaching NHS cardiac physios how to use resistance training (weights) in cardiac rehab , the benefits etc

He offered to take me on a 12 week trial as he sympathised with my NHS experience.

I am know in week 7 of my training program with this coach and have made huge progress to get back to using weights and training to run 5km.

I post my routines on Instagram wizza2018 and follow my coaches instructions and support from there , by email and on another app where I also log my activity . I also use garmin connect to log my daily activity.

He has given me 3 training sessions a week based on my goals ( to get back lifting weights and to run 5km)

My drills include warm up , weights - elevated split squats with dumbbells, goblet squats ,weighted calf raises, kettlebell swings , Olympic bar bench press , dumbbell overhead press , dumbbells rows , Olympic bar deadlifts, tricep push downs , bicep curls , lateral raises ,. These strength drills are split over the 3 sessions, legs ,uppers , back and the weight increased by a small progressive overload either weekly or monthly. Treadmill work , walking 6 mins , running for 14 mins , walking 3 mins running 14 mins , walking 6 mins. All built up over the 7 weeks with the goal of running 5km by week 12 or earlier . The intensity /difficulty should not exceed somewhat hard ( level 6-8 Borg) . I monitor my heart rate and it’s max weight s into 150s so far, however that is so specific to the individual. My resting HR is in 147-150, BP 114/70.

I have also returned to my yoga class which is extremely challenging. It really helps with strength and mobility. It is very humbling to have to start at the very bottom , using transitions and regression movements to get into the poses , after having made such progress in 2 years. However , that is the challenge and I’ve been given another opportunity with this rebirth.

My fitness and strength have obviously improved , I am working on mobility. My sternum is still recovering, nerves care nowhere near as tender, the muscles are knitting back and still a bit tight , but I will follow my coaches instructions , he’s pleased that I felt able to get under the Olympic bar and press 40kg ( I was up to 86kg prior to heart attack)

What are you aiming to achieve c with this information ?

Regards

Wizza

[Hidden in reply to DWizza]

Hi DWizza

Firstly thank you for that comprehensive post and glad you are on the mend.

I need to get back to my exercise routine.

I used to do a 5 days a week the following

1) 4 x 10 reps standing shoulder press ( 35kg) followed by 5 reps

2) 7x 10 quick rep's benchpress ( 35kg)

3) 3 x 10 on each arm 12kg curls

4) Various kettle bell excerice for 10 mins ( 16kg)

5) 10 to 15 mins excerice bike ( to heart rate up to 140 plus for at least 1mim, slowdown, go up again etc)

I never did these to get ripped ( I'm 53) I did them because I always believed that being strong , keeping the body active, keeping the skeletal system loaded is important.

It gave me confidence , it made me feel good.

I just want to make sure that post HA recovery I will be back or even better than before the HA.

thanks baly

[DWizza in reply to Hidden]

So how are you going to go about the rehab ? When was your heart attack , what stage are you at now , have you done stage 3 , are you signed off for stage 4? Are you able to program safely with progressive overload etc?

I’ve found that having oversight tempers the ego lifting but also makes me do the drills I least like but I really need such as leg work and mobility.

I would certainly add a mobility element into your sessions , thoracic twists, hip work , leg strength and balance . Essential as we head into older age.

[Hidden in reply to DWizza]

HA was just over 3 weeks ago. First cardio face to face next week.

Just gathering others experience

[DWizza in reply to Hidden]

I hear you Baly, did you have surgery ?

I remember those early days/weeks .. painful and confusing after quadruple open heart surgery..

I was researching everything too. Great podcasts on Ticker Tapes by Graeme Souness and Roger Black , plus other patients and survivors of various heart attacks. Some were fit prior and then picked up again after to complete some incredible events /challenges. Well worth a listen if you’re not already .

If you are Instagram I’m gladly buddy up and share experiences going forwards . Give Clinical Exercise Services a look (google and Instagram/ Fb) Mark Campbell, he’s my coach , great laugh and source of support. Keep chipping away 👍👍👍💪💪💪

[Hidden in reply to DWizza]

Just a HA ( Stemi LAD), so early days but getting as much info is key so thank you and keep going 💪💪💪💪

[Andyman]

Don't over think it.Get fit by walking. Extend fitness by walking further and faster. And if eventually you get the feeling to run then run.

At the gym do what you think is right for you. You know your body and don't try and prove you can do what you did before.

Don't try too much over head reaching exercises as this means you heart has to pump the blood harder to reach the extemeties.

And find a heart knowledgeable PT and follow their guidance. There are plenty around and will guide you the correct way.

But don't over think it all. Listen to your body and don't try to prove you were the person you were before.

You don't want to be that person anyway as they had a heart attack and you don't want another.