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Exercise Prescription Health of My Family
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Exercising on prescription heart medication can be a good idea if guidelines are followed strictly.Â That said, it is still best to consult your physician before starting a new exercise program while takingÂ prescription drugs of any kind. For the program below, I am referencing a question that was posted on this blog for a 65 yr old woman that is taking Warfarin, Metoprolol, Amiodarone, Alendronate and Lovastatin. For researching this exercise program I have consulted 2 key sources, drugs.com for information on interactions of specific medications and also ACSM, the
American College of Sports Medicine. They govern most of the practices on how to exercise while using medications.
This routine has been considered safe for general populations on prescription heart medications according to ACSM.Â The ACSM guidelines for exercising on Beta Blockers and Statin medications are in BLUE. This routine should be followed closely by an exercise professional if available and first-time exercisers should try not to deviate from the scheduled routine below.
ÂA) Most persons should do interval walking or stair climbing 3 times a week, at an intensity that causes pain of a score of 3 on a 4-point scale to begin a new exercise routine
ÂB) An exercise program may start with 20 minutes of exercise per session at 40% of heart rate reserve, and gradually progress to 40 min. at 70% of heart rate reserve, over a period of about 6 months
What this means for your heart rate
Use this chart below to estimate your heart rate reserve (HRR). Once you have yours HRR calculated, memorize it or write it down to keep with you while you exercise. The calculated HRR below is an example for a 65 yr old with a resting HR of 62. To calculate your own HRR try this link http://bit.ly/c1Jmsk
Maximal (dont go this high): From
An exercise interval in laymans terms, means speeding up and slowing down while staying in your HR zones . For a 65 yr old woman I would say, keep your HR between 109 and 127 beats/min (bpm). If you hit 127 during your 20 minute walk you should start slowing back down to you starting pace on the treadmill. In the beginning as you add intervals I would recommend adding only one or two 5-minute high intensity intervals to your walks until you build your stamina.
Interval walking requires you to increase the intensity of your walking for a short burst, then return to your normal walking pace to recover and prepare for the next high intensity burst.
There are two ways to increase the intensity of your walking:
1. Increase the speed at which you are walking. You can simply walk at a faster pace during the high intensity intervals.
2. Increase the resistance level. Find some hills to walk up or increase the incline on the treadmill during the high intensity intervals.
The length of each interval is entirely up to you and should be based upon how you are feeling that day.
During the bursts of high activity, increase your pace or resistance level enough so that you find it difficult to hold a conversation. Following this âtalk testâ will help you determine if you are expending enough energy to be considered high intensity.
During the bursts of lower intensity, also called the recovery intervals, you should slow your pace or decrease the resistance level until your heart beat and breathing slow down. This is the time to recover from the previous high intensity burst and to give your body a brief rest before beginning the next high intensity burst.
Here are some sample interval walking workouts:
* Warm up for 5 to 10 minutes first by walking until you become warm and feel your heart beat a little quicker.
* Trust your body and slow down if you feel overtired or are in any pain. It will take a few weeks to build your stamina, but you will soon begin to see the benefits. Interval training and walking is a powerful combination for weight loss.
1. Walk for two minutes at your normal pace, then increase your speed or resistance level for two minutes. Then return to your normal walking pace for two minutes and once again increase your pace or resistance level for another two minutes. Continue this pattern for your entire walk.
2. Break your walk into five-minute intervals and vary the length of the high intensity bursts. For example, the first high intensity burst could last for 30 seconds, followed by four and a half minutes of walking at your normal pace. The next interval could consist of a one-minute high intensity burst followed by four minutes of walking at your regular pace. Feel free to vary the length of the high intensity bursts during the five-minute intervals based upon how you feel.
(Extra Tip) Incorporate interval walking into your walks outside and youll find it easier to lose weight.
C) It is recommended that there be 2 sessions a day at 20-30 minutes each to start. One for aerobics and one for weight lifting.
You could do these 2 workouts together with a long break in between to relax and get your HR back down to a resting or normal level.
Heres the weight lifting routine. The exercises dont matter as much as the intensity of your workout.
Â50-90% peak HR (127-146 HR Zones from above)
Some advanced exercisers may be doing more than this length of time for exercise already, but you may not be working out this hard yet. Take your time to work up to this intensity level (even if you need to shorten your total workout time to do it) and make sure you stay cool while you workout. Dont let yourself overheat. Beta blockers, like Metoprolol, interrupt your bodys ability to cool down while you exercise. And again I will leave this reminder, I would recommend that you consult your doctor about this new exercise routine. It is better to stay safe while exercising, rather than have a severe side-effect show up connected to prescription heart medications.
P.S. For people that are interested inÂ additional information on naturo-pathic health that could work along with your medications you can also search online for a naturo-pathic health provider to work with you doctor. Below are the positive known interactions with each of the drugs listed in this article and a reference page to find more information.
Chromium supplementation will help Beta-blockers reduce HDL. Chromium can offset the adverse effect.
Coenzyme Q10 will help Beta-blockers (especially propanolol) inhibit the actions of enzymes that contain CoQ10.
Vitamin E may help prevent Amiodarones toxic effects on the lungs.
Coenzyme Q10 and Vitamins A, D, E and K
Cholesterol is a precursor to CoQ10 and vitamins A, D, E and K. Statin drugs can reduce their production.
Caution The problem with the supplements above, that could be of great benefit, is that Warfarin interacts will all of these nutrients except Chromium and Vitamin D. So if you are currently taking Warfarin or want to start benefiting from natural supplementation, you will want to find an alternative to Warfarin. If Warfarin is discontinued, the unwanted side-effects of hair loss and low energy may be reversed . Energy levels could return back to normal in a few months and it could be likely that you will feel better overall.
Any other questions about naturo-pathic drugs can be looked up at this page http://bit.ly/a5gtXQ. It is a naturo-pathic doctors page that is really good. Any questions about exercise prescription can be looked up on the ACSM website and each prescription medication and its interactions can be looked up on drugs.com.
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