What Should Your Heart Rate be When Exercising

What Should Your Heart Rate be When Exercising

What Should Your Heart Rate be When Exercising Video

This is a very common question that we get. What should your heart rate be when exercising? I love this question because you are exercising and want to make a difference or wanting to start an exercise program. There are a few points to consider when determining what your heart rate should be when exercising. I will talk about this below. You can get a lot of information out there but it is so important to really understand your cardiovascular risk, precautions and symptoms of heart disease. There is no reason why someone cannot exercise. No matter who you are or what your disability there is always something that can be done.

What should your heart rate be when exercising?

  1. For starters it is important to understand what you are doing for exercise. If you have never done an exercise program or starting an exercise program then I would suggest starting off with an aerobic exercise routine. This heart rate will be much lower than doing sprints, boot camps, cross fit or weight training. I would never start off with the higher intensity that is something you can work up to. I will discuss what your heart rate should be when performing aerobic exercises such as walking, biking, swimming etc.
  2. If you have never exercised before or you are starting an exercise program after a heart event then it becomes so important to receive the correct education to ensure you are exercising safely and effectively. If you have never had a heart attack and are starting an exercise program then I there are a few things that you can do. Again I would start off by receiving the correct education to really understand your cardiovascular risk factors, understand your precautions to exercise and understand symptoms of heart disease. This can be achieved by attending a cardiac rehabilitation program or getting the correct information, cardiac rehabilitation
    In either case I would suggest seeing or consulting with a heart health expert like the Heart Fit Clinic over the phone, email or in person.
  3. He is what your heart rate should be when exercising if you have not had a heart disease event:
    There is a common formula used to determine your maximum heart rate, which is 220-age. It is just an estimate but you can try this to see.
    This formula does not work if you are taking any cardiovascular medications.
    Here is an example if you are 50 years old with a resting heart rate of 70.
    step 1: determine estimated maximum heart rate = 220-50(age) = 170
    step 2: determine your heart rate reserve = 170 (max heart rate) – 70 (resting heart rate) = 100
    step 3: determine 50% of your reserve = 100 x 50% = 50
    step 4: heart rate when exercising would be 120.
  4. What should your heart rate be when exercising if I am taking cardiovascular medications? As mentioned above if you are taking cardiovascular medications or have had a cardiovascular event then you will require more education to determine what your heart rate should be when exercising. This would require a consult with a heart health specialist like the Heart Fit Clinic over the phone, email or in person as each case may be a little individual and dependent on history.

Just take the time to educate yourself to be a success with your heart health. It is so important to invest in your health and have the right mindset to beat heart disease. As always I am here to help.

To your heart health success,

 

 

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What Should Your Heart Rate be When Exercising

 

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Family History of Heart Disease

Family History of Heart Disease

Family History of Heart Disease Video

family history of heart disease

 

What happens if you have a significant family history of heart disease? What can you do to prevent your bad genes from catching up to you?

 

Well if you don’t know I have a family history of heart disease. That is why I do what I do. I have a personal story where I have a family history of heart disease. My father had his first heart attack at 38 years old. He had a family history of heart disease where his brother had his first and only heart attack at 42 years old.

I am doing everything I can to ensure that I do not go down that same path of my family history. The truth is that it only accounts for less than 2 percent. It is really the modifiable risk factors to heart disease that you have to focus on to truly prevent a heart attack or stroke.

 

If you have a family history of heart disease and or stroke it becomes very important to focus on your modifiable risk factors to heart disease.

 

1. Keep your weight under control.

If you have a family history of heart disease or stroke it becomes important to keep you r weight controlled. More importantly your waist girth.

 

2. The obvious one.

If you have a family history of heart disease or stroke it is so important to not smoke or abuse drugs or alcohol. This will cause the inflammation that will lead to heart disease or stroke.

 

 3. Control your blood pressure.

If you have that family history of heart disease make sure your blood pressure is controlled.

 

 4. Watch what you eat.

The best way I can say this is focus on foods that lower inflammation. If I were to pick one diet it would be a Mediterranean diet. Stay away from the simple sugars and simple carbohydrates especially if you have that family history of heart disease and stroke. Sodas, doughnuts and baked goods will just lead to inflammation in your arteries.

 

 5. Get moving.

You know you have a family history of heart disease and stroke so it is important to get moving. Start to sweat. Exercise is truly your best medicine to prevent heart attacks and strokes. It has a positive effect on all your modifiable risk factors to heart disease.

 

 6. Keep stress under control.

Everyone has stress, more importantly how well do you cope with stress. Stress is the silent killer which doctors just can’t measure.  It is not like you go into your doctor’s office and they tell you that you have to get your stress down to a specific number, like your blood pressure. Stress affects our arteries and can lead to a heart attack or stroke.

 

So if you have a family history of heart disease or stroke focus on your risk factors that you can control so that you can live happier, healthier and longer.

 

To your heart health success,

 

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The Vital Three Steps to Achieve Life Goals

The Vital Three Steps to Achieve Life Goals for Heart Health

In order to achieve the heart health success that you desire it is important to establish your life goals. There are three important steps to understand to ensure that you can achieve the life goals that you desire. Many times people desire things but don’t have a great path and end up back where they started.

Here are your Vital 3 Steps in Achieving your Life Goals

life goals heart health

1. Measure your life goals. An important step is to know when you actually achieve your life goals. For example if your life goals are to eat healthy, a measurable way of knowing that would be to eat more vegetables. Quantifying the amount of vegetables would allow you to know if you are measuring up to your life health goals. So a great life goals would be to: Eat 5 vegetables a day.

 

2. Risky Life Goals.  The best change happens when you get uncomfortable. When you are uncomfortable, you stretch your emotional set point to then the desire to achieve your life goals. If you are not used to eating well you will be stretching yourself to have your essential vegetables daily.

 

3. Limitation to Life Goals: It is very important in setting life goals that you have a limitation to it. Set a time frame to achieve your life goals. For example it would be eating  5 fruits and vegetables a day consistently for 3 months.

 

As you can see it is very important to have a road map for success. If you are vague and not able to measure what you want to achieve you will keep on getting what you have always got. In terms of preventing or reversing heart disease it becomes so important to set a road-map for success. Many times people avoid this step and vague intention but that does not lead to success.

 

Find your big why for Life goals:

 

Your life goals should be something you want to have, a desire you want to achieve. More importantly you should feel great about achieving your life goals. If you don’t have your heart into it you are not going to achieve your life goals. the big thing is really finding out your big why for doing what you are doing. If it is to avoid the emergency room that becomes your big why and how you do it is with establishing your life goals.

 

To your heart health success,

 

Diamond

 

 

Top 7 things in picking a cardiac rehabilitation program

Top 7 things in picking a cardiac rehabilitation program

 

 Top 7 things in picking a cardiac rehabilitation program Video


If you have had some form of heart event it becomes important to start a cardiac rehabilitation program. A heart event could be arrhythmia, angina (i.e. chest pain) , heart attack, or heart failure.  The most common is if you have had heart bypass surgery or heart stent surgery. You don’t necessarily have to have had surgery. You could have angina, some form of heart arrhythmia, valvular disease, congenital disease or a form of heart failure.

 

 

cardiac rehabilitation program

Cardiac rehabilitation programs are not rocket science, the idea is to provide you with sound advice to help you with your heart health. We know that participating in a cardiac rehabilitation program will save your life. Many cardiac rehabilitation programs lasts only weeks. It is what you do after that becomes very important. It is about receiving vital information so you can live longer and a better quality of life after a heart event. Cardiac education will lead you to ensure that you are exercising safely and effectively, eating well, keeping stress under control and also have an understanding of heart anatomy, medications, tests and procedures.

 

1. Is it convenient for you?

 

You don’t want to drive long times or be in traffic to get to your program, especially if you have been told not to drive. Every city should have some type of cardiac rehabilitation program. Do they have flexible scheduling options?

 

a. It is ok to receive the education and start at home. Cardiac rehabilitation is not open heart surgery, the idea is to ensure you get the

correct information and have someone from your cardiac rehabilitation program to provide you with sound

advice as you progress with your heart health.

 

2. Do they have qualified staff?

 

Staff should be certified to deal with patients with cardiac rehabilitation. This should be nurses, exercise physiologists,   counselors or dietitians. All cardiac rehabilitation professionals should be certified by a reputable organization to do what they do.You don’t necessarily have to have a doctor on staff, but it is important that your family doctor stays well informed of your progress.
a. During the exercise program do they have the ability to monitor you? This will be important starting your program.

 

i.  Blood pressure

ii. Heart rate

iii.Heart rhythm (ECG)

iv. Oxygen Saturation

v.  Blood sugar

 

3. Is your cardiac rehabilitation staff keeping up to date?

 

a.Staff should attend regular meetings or obtain continuing education.
b. With social media look at them online and see how interactive they are with Youtube, Twitter, or Facebook.

 

4. Make sure staff patient ratio is acceptable?

 

Ideally when doing the supervised exercise program it would be best to be one-on-one, especially early to get your specific concerns addressed, but the larger the group the harder it is to focus on your requirements. Especially if there is an emergency, so look and ask what the staff to patient ratios is and make sure that you are comfortable with it. Going to a group format once you are comfortable (after receiving a personalized approach) may work for you.

 

5. Make sure the cardiac rehabilitation program focuses on all aspects of your heart health.

 

Your program should include a comprehensive education on your heart health which includes exercise, nutrition, and stress management (depression, anxiety or anger). You should be able to understand your risk factors and medications.

 

6. Do they have a long term program?

 

Most cardiac rehabilitation programs have the option or guidance to provide you after you finish their program. Only one in three people continue with their program after they have completed it. The idea is to have a good plan to continue with your heart health.

 

 7. Do they make you happy?

 

This may sound funny but going to a cardiac rehabilitation program should make you feel happy. Happiness is a key factor to thriving with heart disease. Do you feel respected? Do you feel trusted? Do you feel important?  Our self esteem and/or self confidence may be pretty low after a heart event so it is important that you feel confident and improve your self-esteem and it starts with a good vibe.

 

Most cardiac rehabilitation programs cost money to attend as they will have a supervised exercise program to it. If you truly want to excel it is important to invest in your heart health. Because you are investing in your heart health it does not hurt to get various educations to help you. Reading and educating yourself is important so that you can become an expert at your heart health. Remember that you are responsible for your heart hou can become an expert at your heart health. Remember that you are responsible for your heart hhealth, not your doctors, not your healthcare workers, just you.

 

 

About the Author:

 is the leading heart health expert who has been involved in cardiac rehabilitation since 1997. He is the founder and director of the Heart Fit Clinic, where he lives his passion in helping people live happier, healthier and longer. http://heartfitclinic.com

 

 

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Statin Side Effects

Statin Side Effects

Statin Side Effects Video

Cardiovascular disease is the number one cause of death and number one cause of hospitalization in developed countries. Statin drugs are a common drug of choice in the prevention (lower cholesterol) and treatment of heart disease. The research is quite compelling showing the benefits of statin therapy. However does everyone need a statin? Let me start off by saying I am a big fan of statin therapy early on in the diagnosed heart disease process if patients can handle it. There should be a goal to eventually wane off this medication with a heart healthy lifestyle due to statin side effects.

 

The latest research on statin drug side effects shows that high potency statins are linked to acute kidney injury.

What is high potency?

1. 10 mg or more of rosuvastatin (Crestor)
2. 20 mg or more of atorvastatin (Lipitor)
3. 40 mg or more of simvastatin (Zocor)

 

Other side effects of statin drug therapy include:

1. Muscle pain and damage (Check out our great post on coenzyme q10 statins)
2. Liver damage.
3. Digestive problems.
4. Increased blood sugar or type 2 diabetes.
5. Neurological side effects such as memory loss, amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease)

statin side effects

Talks are they should be in the water that we drink but really you can do a lot with nutrition. I just read that there was a grocery store chain that was providing free statins (atorvastatin) to its customers.  This was obviously a marketing promotion to get new customers. Pfizer branded Lipitor (atorvastatin) but their patent expired in 2011. So now the blockbuster drug is on the generic market. Pfizer has now just announced it will not market the drug anymore (all about making the shareholders happy).

 

At the end of the day statins are a drug and they can come with side effects. The risks of taking a statin with statin side effects should be outweighed of the benefits. Because statins have side effect caution should be used when prescribing these drugs. Patients should understand the side effects of statin drugs.

 

If you are diagnosed with high cholesterol and have been prescribed a statin then a good discussion has to be had with your prescribing doctor as to the reasons why? Doctors are given a handful of minutes at times with patients and try to mask the problem with a drug. Having high cholesterol does not mean you have to take statin therapy. As mentioned there are side effects and patients should be given a chance to reduce their numbers through lifestyle intervention. Good exercise program, stress management practices and nutrition program with possibly some supplements. Try this lifestyle therapy for 3 to 6 months and most people will see a big difference without having to go on statin therapy. In the event no change has been made then your healthcare team can decide the next step.

 

It is important to understand that cholesterol is not the reason people end up with heart disease. It is inflammation. So the goal is to lower the inflammatory response. The reason statins do a great job is that it lowers LDL cholesterol and it also lower inflammatory response.

 

You can always read my post on the truth about how to lower cholesterol.

 

 

To your heart health success,

 

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Cardiac Wellness Early Access Clinic

Cardiac Wellness Institute of Calgary Early Access Clinic

Heart disease affects many people in the Calgary area. Many people after experiencing an ST elevation Myocardial Infarction are now streamed right into Cardiac Wellness Institute of Calgary. They did a good job presenting their findings at this years CCC (Canadian Cardiovascular Congress) 2011 at the Canadian Association of Cardiac Rehabilitation.
Yes it is important to get quick access to cardiac rehabilitation after a heart event. We are also at a point where cardiac rehabilitation is to be best received from the interventional cardiologists. Yet timing of delivery is difficult.
The one thing I found is that there is a difference with cardiac rehabilitation programs here in Calgary. Having worked at both for almost equal times now (5+ years) it is all about patient outcomes. Where will the patient respond best to. Patients now can have a heart attack, have a stent put in and be out of the hospital in a few days vs weeks.  Patients get back to work , back to their daily grind without even skipping a beat at times. Cardiac rehabilitation is important and sometimes going to a group program may meet their requirement or may not meet their requirements. There are other options such as the Heart Fit Clinic.

Either way it is important to get quick access and decide for yourself where you will get the attention you deserve and your goals achieved.

To your success

Diamond Fernandes

Cardiac Wellness Institute of Calgary vs Heart Fit Clinic

Cardiac Wellness Institute of Calgary vs Heart Fit Clinic

Many times we get the question – which program is better?
They are both respectable programs if you are recovering from a heart event.
In an ideal world,you would do both and they would be neighbours. It is so important that if you have had a heart attack that you start a cardiac rehabilitation program as soon as you can and because the Cardiac Wellness Institute of Calgary is co-funded they offer group programs.
You can start immediately upon discharge from the hospital with Heart Fit Clinic’s online cardiac rehabilitation programs.
Both programs are physician recommended it just depends on what type of program you wish to do. The Cardiac Wellness Program is a group format where as the Heart Fit Clinic programs are one-on-one.

It is your heart and you should get started as soon as you can. The Heart Fit Clinic is a cardiac rehabilitation program (post heart event), cardiac maintenance program (anytime after cardiac rehabilitation for ongoing support), and heart attack prevention (anyone with risk factors or concerned about their heart health).