Weight training

[Dannyheart]

Hi Everyone,Can anyone answer this one. I have persistent AF. I' m 62 and am used to weight training/resistance training. Should I stop pending my consultation with a cardiologist. I've been waiting over 2 months since my diagnosis. All I've been doing is walking our rescue dog. All the best.

[Blearyeyed]

What you need to do is find the right balance and listen to your body especially until you've seen a Cardiologist and had your complete diagnosis and recommended treatment plan.It is better to stop using heavy weights and deep resistance on gym equipment during this time , and depending on whether your symptoms are triggered during ,or within the few hours after, an exercise session stop the heavy options entirely.

Over exertion or Strenuous weight use and things like high impact cardio , running , fast cycling etc. are a common trigger for aFib, even in people whom are not diagnosed with it or are asymptomatic.

Steeper hill walks or strenuous hikes should also be limited at the moment if you find you are getting symptoms while you are doing it until your health status is established by Cardiology,

However, lighter weights , like hand weights , low weight dumb bells or medicine balls can be used in shorter sessions with less repetition and while ensuring you drink well before and during a session. The key is to know your fitness level, if you already do an exercise you can choose heavier options, a newbie needs to start on the smallest and work their way up.

Lighter resistance exercises and use of resistance bands in your current range of ease ( or within the comfort zone) are also very beneficial to help maintain your muscle strength and tone when your changing health condition means you probably can't do as much physical activity as you did in the "Old Normal". Again the same rules of hydration , and the use of warm up and cool off exercises are important.

Isometric exercises , aqua exercise and aqua walking and moderate swimming , flat surface or indoor cycling, also provide resistance and muscle building exercise without the excess toll on the joints or over exertion.

Include more stretching and flexibility exercises and physical activities as well they are even more important than building muscle.

Try sticking to L.I.S.S ( low intensity steady state) exercising rather than HIIT whilst you wait for diagnosis and limit higher cardio activity to a minute per session of whatever you are doing.

L.I.S.S, and more frequent , short interval exercising , may take longer to achieve results at first but actually causes a similar level of overall exercise, muscle health and calorie burn as you do it consistently.

Slow down and Stop when it still feels easy but you can feel you are getting more tired or the activity is feeling harder to do, No Pain. No Gain is a dangerous myth.

That's particularly important if you start to feel breathless or lightheaded.

Another thing to consider whilst exercising in the gym, if you have aFib, or will be diagnosed with it, is the speed that you change body and head positions.

Many people with aFib can also get symptoms triggered by orthostatic changes , standing or sitting too quickly , jumping up and down or rapid changes of the position of your head like in hand weight lifting , Burpees, touching your toes , jumping jacks or sit ups or getting up from the floor after doing press ups.

The sudden rush in heart rate as the circulation changes to adjust the rapid blood pressure change can be the cause of an aFib trigger. So you need to stop ,and pause, having a drink, before standing to change equipment, exercise slower , ditch certain moves, to prevent this occurring whilst you wait for a diagnosis and possibly afterwards to prevent episodes.

Walking , is a great option for Afibbers so if you are managing to keep that up that's great. You should take water with you even on a dog walk and don't get hung up on an exact distance , difficulty or speed. Breathe deeply and evenly, the key is to be able talk or hum while walking and think of your posture because poor posture reducing your oxygen intake and exercise tolerance , it can take a bit of practice to get this right , even though we've all been walking for a lifetime.

And also consider you whole day to plan the best time for exercise as controlling arrhythmia issues like aFib are all about Pacing Yourself. If you've had a physically active busy day , have a very active job or have been busy doing incidental exercise like gardening , DIY or cleaning you reconsider doing a long or intensive exercise activity.

Believe it or not cleaning your shower or washing the car, for example , uses the same calories and cardio output as a 30 minute jog or a spin class.

The key is to listen to your body carefully. It will tell you when to stop and which days to rest and give you little warning signs before things cause symptoms, it's just we all get in to the habit of not listening when we are young and that bad habit sticks.

You may want to join the HU forum , Atrial Fibrillation Support as well as the BHF as this is a forum specifically for people coping with aFib and a good place to find tips and support from other Afibbers. I'm over there too.

Good luck with it all and let us know how you get on. Bee

[Dannyheart in reply to Blearyeyed]

Thanks so much. That's really sound and comprehensive. My Afib is constant i.e. no 'episodes.' I don't actually feel awful but I do want to return to normal sinus rhythm. Thanks for taking the time and trouble to reply. I will check the HU forum and wait to speak to a cardiologist. Patience is a virtue. I'm working on it. Thanks again. 👍

[Alfie33]

Hi dannyheart I was a bodybuilder before my heart attack, now I have trouble walking. Was a massive shock going from weight training to doing nothing

[Murderfan58]

My brother used to do weight training but after being diagnosed with AF and 2 stents in his heart. Plus he had angina and a mini stroke before the diagnosis.

He found swimming better exercise as it works all the muscles in your body but doesn't put a strain on your heart. He swims 5 mornings a week at 6.30am for a hour none stop . He makes sure he walks 10,000 steps a day he also has an allotment for growing his veg . Plus the garden at their bungalow.

He had a new hip socket 3 months and still does those exercises everyday. He says he gets a better workout than when he did weight training .

I have a rare hereditary neurological condition as well as a hole in the side of heart I was born with and have PAF . I go to sit fit class every week but also exercise at home and have static pedals and do 300 rotations per day. Plus walk but just to places I need to get to . Those of us with HPX have what is called a strange walking gait and I have been using a stick since I was 29. Walking is difficult at times but I still go out but don't do 10,000 a day. That's to far for me.

I use 500 g dumbbells and 500 g leg weights for some of my exercises. A long resist band and a circle one . But I know my limits ..

Just do what your body allows it will soon let you know if you have done to much. It's just a matter of finding a balance that works for you.

[RoyMacDonald]

My GP said I should do weight training so I bought a set and do it about 3 times a week. I'm over 80. Yes my heart beats faster when I do it but that's to be expected. Returns to normal for me between sets. Life is movement and I don't fancy the alternative. I also walk every day.

All the best.

Roy

[Jonathan_C]

As long as you listen to your body its fine to carry on weight training - just don't expect or try to do as much as you used to. Also, as others have suggested, also do cardio. Keep walking that dog. I think swimming is a good idea too, but only in places where its shallow enough to always be able to stand.